Double Under Jump Rope Exercise Guide
Exercise Profile
- Target
- Calves
- Equipment
- Rope
- Body Part
- Cardio
- Primary Muscle
- Calves
- Secondary Muscles
- Glutes, Hamstrings, Shoulders, Quadriceps, Core
- Intensity
- high
- Category
- cardio
- Skill Level
- intermediate
- Estimated Calories
- 10
- Alternate Names
- Double Under
Visualised Target Muscle Groups
Front
Back
How to: Double Under Jump Rope
- Stand with your feet shoulder-width apart and hold the handles of the jump rope.
- Start with a basic jump to get comfortable with the rhythm.
- As you jump, give the rope an extra flick with your wrists to make it spin twice for each jump.
- Keep your jumps small to conserve energy as you increase the speed.
Common Mistakes
- Jumping too low.
- Using the arms instead of the wrists to turn the rope.
- Not keeping the core engaged.
Modifications
- Perform regular single unders instead.
- Use a lighter rope or practice without a rope initially.
Tips
- Maintain a slight bend in your knees while jumping.
- Keep your elbows close to your body and rotate the rope with your wrists.
- Focus on jumping higher and turning the rope twice before landing.
Tags
cardio
jump rope
high intensity
plyometrics
endurance
fitness
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