Double Jump Rope

Double Jump Rope


This exercise involves jumping rope while performing a double jump, which means jumping twice in one jump rope rotation. It is a high-intensity cardio workout that requires coordination and endurance.

Muscle Group

Equipment Required

Double Jump Rope Instructions

  1. Hold the handles of the jump rope in each hand.
  2. Step on the center of the rope with both feet.
  3. Swing the rope over your head and jump with both feet at the same time.
  4. As the rope comes down, jump again with both feet before it hits the ground.
  5. Repeat steps 3 and 4 for the desired number of double jumps.

Double Jump Rope Form & Visual

Double Jump Rope

Double Jump Rope Benefits

  • Improves flexibility in the hips, knees, and ankles
  • Stretches the quadriceps, hamstrings, and hip flexors
  • Helps to alleviate lower back pain
  • Improves posture and balance
  • Increases blood flow to the lower body
  • Can be modified for different levels of flexibility

Double Jump Rope Muscles Worked

  • Calves
  • Quadriceps
  • Hamstrings
  • Glutes
  • Abdominals
  • Shoulders
  • Forearms

Double Jump Rope Variations & Alternatives

  • Double unders
  • Jump rope sprints
  • Jump rope intervals
  • Jump rope cross-overs
  • Jump rope side swings