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Jump Rope

Cardiovascular / Calisthenics / Beginner
  • Calves
  • Chest
  • Shoulders
  • Biceps
  • Forearms
  • Quads
  • Calves
  • Triceps
  • Glutes
  • Hamstrings
2 ratings
  • Steps
  • Variations
  • Tips
  • Stats
  • Similar
  • Plans
  • Muscles
  • Equipment
  • Details

How to do the Jump Rope - Learn Proper Jump Rope Form

  1. Step 1: Stand on a soft surface (rubber gym mat). Do not perform on concrete or other hard surface.
  2. Step 2: Grab a rope handle in each hand and place feet in front of jump rope, so that the rope is resting on the ground behind your heels.
  3. Step 3: Hold arms down at arm's length, tuck elbows into sides and bring your hands up so that your forearms are parallel to the ground. This is the starting position.reset
  4. Step 4: Begin exercises by swinging rope up and over your resethead and then begin to jump up off the ground with both feet as the rope begins to reach your feet. Keep swinging rope around and repeat.

Jump Rope Variations and Jump Rope Alternatives

  1. Variation 1: Raise your left foot off the ground slightly and jump up with only your right foot. Repeat with opposite foot for the next set.
  2. Variation 2: Raise your left foot off the ground slightly and jump up with only right foot. As you land on your right foot, place your left foot down and then slightly raise your right foot. Now jump off your left this time and then repeat, alternating back and forth.
  3. Variation 3: Jump up as high as you can when jumping.

Jump Rope Tips

  1. Tip 1: To find the appropriate rope length hold onto each handle and step on the rope with both feet together. Bring handles up to your armpits. If the handles are about armpit length then it is the correct rope length.
  2. Tip 2: Flick your wrists and forearms when swinging jump rope around, not your whole arm.
  3. Tip 3: Perform exercise on a rubber gym floor and not a hard surface like cement. This is very bad on your knees and will have negative long-term consequences.
  4. Tip 4: Start out slow and get into a rhythm.

Jump Rope Records and Jump Rope Statistics from Site Users

Jump Rope - Similar Exercises

ExercisePrimary MuscleDifficulty
Default CalvesBeginner
Default CalvesIntermediate
Default CalvesIntermediate
Default CalvesBeginner
Default CalvesBeginner
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Jump Rope Workout Programs (Workout Plans that use the Jump Rope)

Workout PlanDifficulty
Thumb Intermediate
Thumb Intermediate
Thumb Expert
Thumb Expert
Thumb Intermediate
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Jump Rope Muscles Worked

Primary Muscles
Secondary Muscles
Muscles front back Chest blue Shoulders blue Biceps blue Forearms blue Quads blue Calves blue Triceps blue Glutes blue Hamstrings blue Calves orange

Jump Rope Equipment


Jump Rope Training Details

The jump rope is a cardiovascular and calisthenics exercise that primarily targets the calves and to a lesser degree also targets the chest, shoulders, biceps, forearms, quads, calves, triceps, glutes, and hamstrings.

The only jump rope equipment that you really need is the following: jump rope. There are however many different jump rope variations that you can try out that may require different types of jump rope equipment or maye even require no equipment at all.

Learning proper jump rope form is easy with the step by step jump rope instructions, jump rope tips, and the instructional jump rope technique video on this page. The jump rope is a n/a exercise for those with a beginner level of physical fitness and exercise experience. Watch the jump rope video, learn how to do the jump rope, and then be sure and browse through the jump rope workouts on our workout plans page!

Jump Rope Sports

Jump Rope Force Type: N/A
Jump Rope Mechanics Type: Compound
Jump Rope Other Names: jump roping, jumprope, skipping rope, skip rope
1 Review
  • AaronV
    over 3 years ago #

    A great cardio workout.