Jump-Rope Double Under
The Jump-Rope Double Under mainly works the calves / shins, with help from the quads, core and lower back. You'll need: jump rope.
Required Equipment
Jump-Rope Double Under Muscles Worked
Primary
Upper Calf (gastrocnemius); Lower Calf (soleus)
Secondary
Quads (quadriceps femoris); Abdominals (rectus abdominis); Spinal Erectors (erector spinae)
How to do the Jump-Rope Double Under
Stand tall holding the jump rope handles with your elbows close to your ribs and the rope positioned behind your heels.
Keep a slight bend in your knees and your core engaged while maintaining an upright posture.
Explode upward off the balls of your feet into a higher-than-normal vertical jump.
Spin your wrists quickly twice in a single jump so the rope passes under your feet two times before you land.
Land softly on the balls of your feet with your knees slightly bent to absorb the impact immediately preparing for the next repetition.
Jump-Rope Double Under FAQs
What muscles does the Jump-Rope Double Under work?
The Jump-Rope Double Under mainly works the calves / shins, with help from the quads, core and lower back. The main muscles are the gastrocnemius and soleus.
What equipment do you need for the Jump-Rope Double Under?
Jump rope.
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