Legs · Jump Rope
Jump Rope Double Under
How to do the jump rope double under, 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 your calves and ankles rebound quickly off the ground
- 2Use quick wrist rotations to spin the rope under you twice
- 3Engage your core to stay balanced and maintain 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 jump rope double under mainly works the calves, with the quads and hamstrings assisting.
- CalvesPrimary
- QuadsSupport
- HamstringsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the jump rope double under 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.