Zirv FitnessCardio exercise
Jump Rope (Single Under)
How to do it
- Hold a rope handle loosely in each hand with the elbows close to the sides and the wrists controlling the swing.
- Stand with the feet together and the knees soft, weight balanced on the balls of the feet.
- Turn the rope with one wrist rotation per jump and hop just high enough to let it pass once underfoot.
- Keep each landing soft through the calves and quadriceps, with the glutes engaging briefly to reset for the next hop.
- Focus the tempo on one clean rotation per jump before building speed, keeping the bounce low and consistent.
- Avoid double hopping between rope passes, since one bounce per rotation keeps the timing precise.
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
- Tools
- Pace Calculator, Heart Rate Zone Calculator