Legs · Battle Ropes
Side to Side Jump Rope
How to do the side to side jump rope, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Battle Ropes
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Turn the rope with your wrists and jump over it with both feet, landing a few inches to one side, then hopping back across on the next turn. Keep a light bounce on the balls of your feet and a steady rhythm as you shuttle side to side over the duration.
- 1Feel your calves spring you side to side on each hop
- 2Turn the rope with relaxed wrists, not big arm swings
- 3Stay light on the balls of your feet and keep the rhythm steady
Common mistakes
- Do not land heavily or jump too high
- Avoid swinging your arms wide; the rotation comes from the wrists
- Do not hold your breath; stay relaxed
Muscles worked
The side to side jump rope mainly works the calves, with the quads, forearms, obliques, and hamstrings assisting.
- CalvesPrimary
- QuadsSupport
- ForearmsSupport
- ObliquesSupport
- HamstringsSupport
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the side to side 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.