Cardio · Compound

Jump Rope

A simple, portable conditioning drill that builds footwork and calf endurance.

MAIN MUSCLE
Calves
ALSO WORKS
Quads, Front delts, Forearms
EQUIPMENT
Jump rope
LEVEL
Beginner
REPS
1-3 min
TEMPO
1-0-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Hold the handles at hip height with elbows close to the body.

  2. Turn the rope with the wrists, not the arms.

  3. Jump just high enough to clear the rope, landing on the balls of the feet.

  4. Keep a steady rhythm for the interval.

COMMON MISTAKES

  • Landing with stiff knees; land softly with knees bent and in line with toes.
  • Chasing height or speed over quality; stop the set when form slips.

TIPS

  • Swing the arms to help the jump and stick every landing quietly.

QUESTIONS

Which muscles does Jump Rope work?

The main muscle is Calves. It also works Quads, Front delts, Forearms.

How many reps should I do?

FORGE suggests 1-3 min reps for Jump Rope. The app adjusts sets and reps to your goal and level.

What can I do instead of Jump Rope?

These train the same muscles: Air Bike Sprint, Rowing Machine, Box Jump.