High Jump Rope

High Jump Rope


This exercise involves jumping over a rope that is held at a high level, such as above the head or shoulders. It is a cardiovascular workout that can improve coordination and agility.

Muscle Group

Equipment Required

High Jump Rope Instructions

  1. Start by standing with your feet shoulder-width apart and holding the high jump rope in both hands.
  2. Swing the rope backwards over your head, keeping your elbows close to your sides.
  3. As the rope comes forward, jump up and over it, landing softly on the balls of your feet.
  4. Repeat the jump as the rope swings back over your head.
  5. Continue jumping over the rope, gradually increasing your speed and height.
  6. Once you have mastered the basic jump, try adding in variations such as double unders or criss-crosses.
  7. Remember to keep your core engaged and your shoulders relaxed throughout the exercise.

High Jump Rope Form & Visual

High Jump Rope

High Jump Rope Benefits

  • Improves cardiovascular health
  • Increases endurance and stamina
  • Burns calories and aids in weight loss
  • Strengthens leg muscles
  • Improves coordination and balance
  • Enhances agility and speed
  • Can be done anywhere with minimal equipment

High Jump Rope Muscles Worked

  • Calves
  • Quadriceps
  • Hamstrings
  • Glutes
  • Core muscles

High Jump Rope Variations & Alternatives

  • High jump
  • Rope jumping
  • Jump rope
  • Skipping
  • Double unders
  • Boxer skip
  • Crossover
  • Side swing
  • Criss-cross
  • Jumping jacks