Legs · Jump Rope
Jump Rope Single Under
How to do the jump rope single 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 the rhythm of the rope as you jump once per revolution
- 2Keep your wrists turning the rope and your jumps light on the balls of your feet
- 3Engage your calves and maintain a steady pace
Common mistakes
- Avoid jumping too high; keep jumps low to conserve energy
- Don't swing your arms widely; keep movements mainly in the wrists
- Avoid letting the rope catch your toes; practice timing
Muscles worked
The jump rope single under mainly works the calves, with the quads and hamstrings assisting.
- CalvesPrimary
- QuadsSupport
- HamstringsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the jump rope single 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.