Shoulders · Battle Ropes
Battling Ropes Jumping Jack
How to do the battling ropes jumping jack, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Battle Ropes
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Squat
- Mechanic
- Compound
How to do it
Hold a battle rope end in each hand and perform jumping jacks, sweeping your feet out and in while waving the ropes wide and back with the jump rhythm. Keep the ropes moving continuously with each jack.
- 1Legs and glutes driving the jumping-jack rhythm
- 2Shoulders and arms sweeping the ropes wide and back
- 3Core staying tight to stabilize each jump
Common mistakes
- Letting the rope waves stall between jumps
- Landing heavy or flat-footed
- Hunching your shoulders or rounding your back
Muscles worked
The battling ropes jumping jack works the forearms, quads, glutes, calves, front delts, side delts, upper traps, upper abs, lower abs, obliques, hamstrings, rear delts, and adductors.
- ForearmsSupport
- QuadsSupport
- GlutesSupport
- CalvesSupport
- Front DeltsSupport
- Side DeltsSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- HamstringsSupport
- Rear DeltsSupport
- AdductorsSupport
- BicepsMinor
- TricepsMinor
- LatsMinor
- Lower BackMinor
- Mid TrapsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the battling ropes jumping jack for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.