High Knee Jump Rope Exercise Guide
Exercise Profile
- Target
- Calves
- Equipment
- Rope
- Body Part
- Cardio
- Primary Muscle
- Calves
- Secondary Muscles
- Hip Flexors, Quadriceps, Gluteus Maximus
- Intensity
- high
- Category
- cardio
- Skill Level
- intermediate
- Estimated Calories
- 10
- Alternate Names
- High Knee Skipping Rope
How to: High Knee Jump Rope
- Stand upright with your feet hip-width apart and the jump rope behind you.
- Swing the jump rope over your head while simultaneously lifting your knees high towards your chest.
- Land softly and continue swinging the rope as you alternate lifting knees.
- Try to maintain a consistent rhythm and speed for the duration of the exercise.
Common Mistakes
- Not lifting the knees high enough.
- Landing too hard on the feet, which can lead to injury.
- Using the arms too much to swing the rope instead of the wrists.
Modifications
- Perform without the rope for a lower intensity.
- Reduce the jump height if you experience discomfort.
Tips
- Engage your core throughout the exercise to maintain stability.
- Try to keep a steady rhythm for endurance.
- Ensure you are using a lightweight rope to maintain momentum.
High Knee Jump Rope Alternatives
Tags
cardio
fitness
jump rope
high knees
agility
plyometrics