Zirv FitnessCardio exercise
Jump Rope (High Knee)
How to do it
- Hold a rope handle in each hand and start turning the rope with small, steady wrist circles.
- Brace the core to keep the torso upright as the legs begin driving up and down.
- With each jump, drive one knee up toward hip height while the opposite foot clears the rope.
- Alternate knees with each pass, keeping the rhythm quick and the ground contact through the calves short.
- Hold a steady cadence that lets the knees reach a consistent height on both sides for the set.
- Avoid leaning the torso backward to help lift the knee, since keeping the chest tall keeps the drill controlled.
Muscles worked
CalvesMuscles located at the back of the lower leg, responsible for plantar flexion of the foot. All Calves exercises
QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
Related Calves exercises
- Type
- Cardio
- Equipment
- Jump Rope
- Primary muscles
- Calves, Quadriceps, Gluteus Maximus, Core, Shoulders
- Measured in
- Reps