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Cardio ยท Locomotion

Jump Rope

A compound locomotion exercise for the calves, done with a jump rope. It also works the quads and forearms.

Jump rope Compound Time Also called: skipping, skipping rope

Muscles worked

Primary

Calves

Do most of the work.

Secondary

Quads and Forearms

Help during each rep.

  • CalvesBack of the lower legsPrimary
  • QuadsFront of the thighsSecondary
  • ForearmsGrip and wristsSecondary

How to do it

  1. Size the rope. Standing on the middle, the handles should reach about your armpits.
  2. Stay tall and relaxed.
  3. Steady, even pace you can hold.
  4. Breathe rhythmically.
  5. Work for time. Pick a pace you can keep for the whole interval and log the time when you finish.

Common mistakes

  • Starting too fast. Warm up at an easy pace before you push.
  • Holding the breath. Breathe in a steady rhythm.

Alternatives that train the same movement

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.