Jump rope
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Muscles worked
- High load
- Cardiovascular
- Low load
- Calves and Forearms
Not shown on the map: Cardiovascular
Primary muscles
How to do it
Hold the handles near the hips and turn the rope with the wrists, not the arms. Take small, quick hops on the balls of the feet, staying light and keeping the knees soft on each landing. Build volume gradually — the calves and Achilles take a lot of repeated impact here.
Form cues
- Small hops, wrists do the turning
- Stay on the balls of the feet
Safety
Talk to a professional before this exercise if you have any of the following:
AnkleKnee
This is general exercise reference, not medical advice. Stop and consult a qualified professional if an exercise causes pain, and never work through joint pain.