How to do the Jump Rope
Jump Rope is a beginner multi-joint compound pushing exercise targeting the Cardiovascular System in the Cardio region. Performed using rope, it falls under the cardio category. Secondary muscles engaged include Calves and Quadriceps.
Jump Rope demonstration · © GymiaFit
Jump Rope at a glance
- Primary muscles
- Cardiovascular System
- Secondary muscles
- Calves, Quadriceps, Hamstrings, Glutes
- Equipment
- Rope
- Level
- Beginner
- Type
- Compound (multi-joint)
- Force
- Push
Jump Rope step by step
- 1Hold the handles of the jump rope with your hands, palms facing inward.
- 2Stand with your feet shoulder-width apart and knees slightly bent.
- 3Swing the rope over your head and jump over it as it comes towards your feet.
- 4Land softly on the balls of your feet and repeat the jump as the rope comes around again.
- 5Continue jumping for the desired duration or number of repetitions.
3 free workouts use it
Jump Rope — questions
What muscles does the Jump Rope work?
The Jump Rope primarily targets the Cardiovascular System. It also recruits the Calves, Quadriceps, Hamstrings, Glutes as secondary movers.
What equipment do I need for the Jump Rope?
You need rope. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Jump Rope suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Jump Rope?
Astride Jumps (male), Back And Forth Step, Bear Crawl train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Jump Rope demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.