Legs · Bodyweight
Jump Skip Rope
How to do the jump skip rope, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Flexion
- Mechanic
- Compound
How to do it
Hold the rope handles and turn the rope with your wrists, hopping lightly over it on the balls of your feet. Keep a steady rhythm and stay tall through your torso.
- 1Stay on the balls of your feet and feel your calves drive each hop
- 2Turn the rope from your wrists with relaxed arms
- 3Keep a smooth, even rhythm and a braced core for balance
Common mistakes
- Do not land flat or jump excessively high
- Do not swing your whole arms; the turn comes from the wrists
- Do not hunch your shoulders or rush the pace
Muscles worked
The jump skip rope mainly works the calves, with the quads and hamstrings assisting.
- CalvesPrimary
- QuadsSupport
- HamstringsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the jump skip 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.