Zirv FitnessCardio exercise
Jump Rope (Triple Under)
How to do it
- Hold a rope handle in each hand with the wrists loose and ready to snap quickly through three fast rotations.
- Brace the core and set the feet together, preparing for a jump noticeably higher than a double pass.
- Jump with extra height and snap the wrists rapidly to send the rope under the feet three times in one jump.
- Land through the quadriceps and calves with the knees absorbing the impact of the higher jump.
- Keep the rope speed as fast as possible rather than relying on jump height alone to fit the extra passes.
- Avoid catching the rope on landing, since timing the final rotation to finish just before the feet touch keeps the pass clean.
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