Rope Jumping
How to do the Rope Jumping with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Quads
Calves, Hamstrings
Other
How to do the Rope Jumping
- 1
Hold an end of the rope in each hand. Position the rope behind you on the ground. Raise your arms up and turn the rope over your head bringing it down in front of you. When it reaches the ground, jump over it. Find a good turning pace that can be maintained. Different speeds and techniques can be used to introduce variation.
- 2
Rope jumping is exciting, challenges your coordination, and requires a lot of energy. A 150 lb person will burn about 350 calories jumping rope for 30 minutes, compared to over 450 calories running.
Log it, see it on your body.
Every Rope Jumping set you log feeds Ascend's anatomy heatmap, so your quads volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Rope Jumping fits
The Rope Jumping shows up in training built around a specific goal. See how it fits:
More quads exercises
Rope Jumping: common questions
What muscles does the Rope Jumping work?
The Rope Jumping primarily works the Quads. It also recruits the Calves and Hamstrings as supporting muscles.
Is the Rope Jumping suitable for beginners?
The Rope Jumping is an intermediate-level exercise. It's best once you've built a base of general strength and movement control, beginners can work up to it.
How do I do the Rope Jumping with correct form?
Hold an end of the rope in each hand. Position the rope behind you on the ground. Raise your arms up and turn the rope over your head bringing it down in front of you. When it reaches the ground, jump over it. Find a good turning pace that can be maintained. Different speeds and techniques can be used to introduce variation. Follow the full step-by-step above for the complete movement.
Log your Rope Jumping sets, free.
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