Legs · Battle Ropes
Double Under Jump Rope
How to do the double under jump rope, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Battle Ropes
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Hold a jump rope handle in each hand and spin the rope with quick wrist rotations. On each jump, pass the rope under your feet twice before you land, hopping lightly on the balls of your feet. Keep the timing consistent and the bounce economical.
- 1Feel your calves and ankles rebound quickly off the ground
- 2Use quick wrist rotations to spin the rope under you twice per jump
- 3Engage your core to stay balanced and keep the rhythm
Common mistakes
- Don't jump excessively high; keep your bounce economical
- Avoid flailing your arms; the spin comes from the wrists
- Don't land heavily; stay light on your feet
Muscles worked
The double under jump rope mainly works the calves, with the quads and hamstrings assisting.
- CalvesPrimary
- QuadsSupport
- HamstringsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the double under 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.