Legs · Jump Rope
Jump Rope Criss-cross
How to do the jump rope criss-cross, 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
- Timed hold
- Movement
- Gait
- Mechanic
- Compound
How to do it
Jump rope at a steady rhythm, turning the rope with your wrists and hopping lightly on the balls of your feet. Maintain consistent timing and control.
- 1Feel the rhythm in your wrists and forearms as you cross and uncross the rope
- 2Engage your calves for quick, light jumps and keep a soft knee bend
- 3Maintain a steady pace and coordination to feel the cardio challenge
Common mistakes
- Avoid jumping too high or landing heavily; keep it light
- Don't swing your arms excessively; most movement should come from the wrists
- Avoid letting the rope hit your feet by timing the crossovers carefully
Muscles worked
The jump rope criss-cross mainly works the calves, with the quads and hamstrings assisting.
- CalvesPrimary
- QuadsSupport
- HamstringsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the jump rope criss-cross 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 April 2026.