Exercise guide · Beginner · Cardio

Jump Rope: How to Do It & Muscles Worked

Jump rope is a cardiovascular exercise that involves continuously jumping over a swinging rope. It primarily targets the cardiovascular system while also engaging the calves, quadriceps, hamstrings, and glutes.

Primary muscles
Not recorded
Equipment
Rope
Level · type
Beginner · Cardio
Demonstration of the jump rope
Front view: muscles worked by the jump rope. Secondary: glutes, quads, hamstrings and calves.
Back view: muscles worked by the jump rope. Secondary: glutes, quads, hamstrings and calves.
Primary Secondary

How to do the jump rope

  1. Step 1: Hold the handles of the jump rope with your hands, palms facing inward.
  2. Step 2: Stand with your feet shoulder-width apart and knees slightly bent.
  3. Step 3: Swing the rope over your head and jump over it as it comes towards your feet.
  4. Step 4: Land softly on the balls of your feet and repeat the jump as the rope comes around again.
  5. Step 5: Continue jumping for the desired duration or number of repetitions.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.