Rope Jumping
How to do the Rope Jumping with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Hamstrings
Other
How to do the Rope Jumping
- 1
Hold an end of the rope in each hand. Position the rope behind you on the ground. Raise your arms up and turn the rope over your head bringing it down in front of you. When it reaches the ground, jump over it. Find a good turning pace that can be maintained. Different speeds and techniques can be used to introduce variation.
- 2
Rope jumping is exciting, challenges your coordination, and requires a lot of energy. A 150 lb person will burn about 350 calories jumping rope for 30 minutes, compared to over 450 calories running.
Log it, see it on your body.
Every Rope Jumping set you log feeds Ascend's anatomy heatmap — so your quads volume is visible at a glance — and counts toward your bodyweight-strength tier.
More quads exercises
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