Legs · Jump Rope
Double Jump Rope
How to do the double jump rope, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Jump Rope
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Isometric
- Mechanic
- Compound
How to do it
Spin the rope with quick wrist turns and hop lightly on the balls of your feet, passing the rope under twice per jump. Stay tall and keep a steady rhythm, landing softly each time.
- 1Feel your calves and ankles rebound quickly off the ground
- 2Use fast wrist rotations to spin the rope under you twice
- 3Engage your core to stay balanced and keep your rhythm
Common mistakes
- Don't jump excessively high; keep your bounce economical
- Avoid flailing your arms; the movement comes from the wrists
- Don't land heavily; stay light on your feet
Muscles worked
The double jump rope mainly works the calves, with the quads, forearms, and hamstrings assisting.
- CalvesPrimary
- QuadsSupport
- ForearmsSupport
- HamstringsSupport
- Upper AbsMinor
- Tibialis AnteriorMinor
Kovo programs the double jump rope 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 calves & shins exercises
- How to do the ankle cars
- How to do the ankle circles
- How to do the ankle rocks
- How to do the resistance band ankle mobilization
- How to do the calf press
- How to do the calf raises with hold
Last reviewed June 2026.