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Exercise guide
Jump Rope
A classic cardio drill that trains calves, ankles, and timing with a rope and rhythmic hops.
What this exercise works
- Muscles
- gastrocnemius · soleus · forearm flexors · quadriceps
- Goals
- endurance
- Equipment
- Jump rope
- Category
- Cardio
- Difficulty
- beginner
Demonstration
Step 1
How to perform the movement
- Hold a jump rope handle in each hand with the rope behind you.
- Swing the rope overhead and forward in a smooth arc.
- Hop just high enough for the rope to pass under your feet.
- Land softly on the balls of the feet, knees slightly bent.
- Keep a steady rhythm for the prescribed interval.
Technique cues and common mistakes
- Use the wrists to spin the rope, not the shoulders.
- Hop low — only an inch or two off the floor.
- Stay tall with elbows close to the sides.