Jump Rope Exercise Guide
Reviewed by
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.
How to do Jump Rope
Exercise
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.
Tips
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:
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
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
Alternatives
Wonder how to work the same muscles with other exercises?
Variations
Wonder how to make Jump Rope either easier or more challenging?
Discover more
Classification
| 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 |
