Double Under Jump Rope

Double Under Jump Rope


This exercise involves jumping rope with the rope passing under the feet twice per jump. It is a high-intensity cardiovascular exercise that requires coordination and endurance.

Muscle Group

Equipment Required

Double Under Jump Rope Instructions

  1. Hold the jump rope handles in each hand and stand with your feet shoulder-width apart.
  2. Swing the jump rope over your head and jump off the ground as it reaches your feet.
  3. As you jump, quickly rotate your wrists to spin the rope twice under your feet before landing.
  4. Land softly on the balls of your feet and immediately prepare to jump again.
  5. Repeat the double under jump rope motion for the desired number of repetitions or time.

Double Under Jump Rope Form & Visual

Double Under Jump Rope

Double Under Jump Rope Benefits

  • Improves cardiovascular endurance
  • Increases coordination and agility
  • Burns calories and aids in weight loss
  • Strengthens leg muscles
  • Improves bone density
  • Can be done anywhere with a jump rope

Double Under Jump Rope Muscles Worked

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

Double Under Jump Rope Variations & Alternatives

  • Single Under Jump Rope
  • High Knee Jump Rope
  • Criss-Cross Jump Rope
  • Side Swing Jump Rope
  • Double Dutch Jump Rope