Double Jump Rope

Muscles worked

Setup

1. Stand with feet close together and a slight bend in the knees.
2. Hold the jump rope handles with a relaxed grip, ensuring the rope length reaches your armpits when standing on the center.
3. Position your elbows close to your ribs with your hands slightly in front of your hips.

How to do it

1. Perform a powerful vertical jump, pushing off the balls of your feet while keeping your body in a straight, hollow position.
2. Rapidly flick your wrists twice in a quick snap-snap motion to pass the rope under your feet twice before landing.
3. Exhale sharply during the jump and wrist flick, maintaining a consistent breathing rhythm.
4. Land softly on the balls of your feet with knees slightly bent to absorb the impact, immediately transitioning into the next jump.

Form checklist

• Keep your heels off the ground throughout the entire set.
• Use your wrists to rotate the rope, not your entire arms.
• Maintain a neutral spine and look straight ahead to keep the airway open.
• Avoid donkey kicking or piking your legs during the jump.

Pro tips

• Focus on a higher, more controlled power jump rather than jumping faster to give yourself more air time for the double rotation.
• Keep your hands in your peripheral vision; if they move too far out or back, the rope arc will shorten and cause trips.

Make it harder

• Use a weighted heavy jump rope to significantly increase the demand on your forearms, shoulders, and core.
• Attempt Triple Unders, passing the rope three times per jump to maximize explosive power and timing.

Frequently asked

What muscles does the double jump rope work?

The double jump rope primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the double jump rope?

The double jump rope uses rope.

Is the double jump rope good for beginners?

The double jump rope is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps