Jump Rope Exercise Guide

Reviewed by Valerie Zeller Valerie Zeller Printable version

Jump Rope is a isolated exercise that works your traps, calves, quadriceps and heart.

Jump Rope is a great easy move. When done correctly, it can effectively target your chest, core, hips, legs, lower body, lower legs, neck, shoulders, upper back, upper body and upper legs.

It requires jump rope to do.

Jump Rope

How to do Jump Rope


Hold the jump rope with elbows at your side and and handles pointing sideways away from the body. Jump with feet together, twirling the rope forward.


  • Avoid jumping too hard or too loudly. Instead, try to land softly on your feet. Bend your knees and ankles slightly upon landing to lessen the impact.

Illustrated Guide

Learn how to do jump rope from this step-by-step illustrations:

Jump Rope 1
Jump Rope 2
Jump Rope 3
Jump Rope 4
Jump Rope 5
Jump Rope 6

Muscles Worked

The muscles used for jump rope may change slightly based on the your trained range of motion and technique, but in the most general case, the muscles used for jump rope are:

Primary Muscles

  • Traps
  • Calves
  • Quadriceps
  • Heart

Synergyst Muscles

  • Biceps
  • Deltoids
  • Rhomboids
  • Front Deltoids

Frequently Asked Questions

What muscles does Jump Rope work?
Jump Rope works traps, calves, quadriceps, heart.
What is Jump Rope good for?
Jump Rope is beneficial cellulite, for endurance, for mobility, for weight loss, love handles, side fat and to lose fat. It works the best for chest, core, hips, legs, lower body, lower legs, neck, shoulders, upper back, upper body and upper legs, as it works traps, calves, quadriceps, heart. Jump Rope is a great isolated exercise for men, men over 50, women and women over 50.
Is Jump Rope a good exercise?
Jump Rope is a popular isolated exercise for traps, calves, quadriceps, heart.

Training, Progressions and Regressions

Interested in how to improve your Jump Rope faster?

Jump Rope Training and Progressions

Standards and Averages

Wonder how do others perform in Jump Rope and how should you?

Jump Rope Standards and Averages


Wonder how to work the same muscles with other exercises?

Jump Rope Alternatives


Wonder how to make Jump Rope either easier or more challenging?

Jump Rope Variations

Discover more


Type(s) Isolated, Aerobic, Cardio, Endurance, Warm Up
Muscles Worked Trapezius, Gastrocnemius, Biceps Brachii, Deltoids, Quadriceps, Rhomboids, Anterior Deltoids, heart
Difficulty Level(s) Easy, Moderate, Simple
Equipment Jump Rope
Location At Gym, At Home, Outdoor

Muscles Worked

Target muscle(s) Traps, Calves, Quadriceps, Heart
Synergyst muscle(s) Biceps, Deltoids, Rhomboids, Front Deltoids

Related exercises

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