High Knee Jump Rope

High Knee Jump Rope


This exercise involves jumping rope while simultaneously lifting your knees up high with each jump. It is a high-intensity cardio workout that targets the legs, core, and cardiovascular system.

Muscle Group

Equipment Required

High Knee Jump Rope Instructions

  1. Start by standing with your feet shoulder-width apart and holding the jump rope handles in each hand.
  2. Begin jumping rope, keeping your arms close to your sides and using your wrists to turn the rope.
  3. As you jump, lift your knees up towards your chest, alternating between left and right knees.
  4. Continue jumping and lifting your knees for 30 seconds to 1 minute, or until you feel fatigued.
  5. Rest for 30 seconds to 1 minute, then repeat the exercise for 2-3 sets.

High Knee Jump Rope Form & Visual

High Knee Jump Rope

High Knee Jump Rope Benefits

  • Increases cardiovascular endurance
  • Improves coordination and balance
  • Strengthens lower body muscles, including quadriceps, hamstrings, and calves
  • Engages core muscles for stability and balance
  • Burns calories and aids in weight loss
  • Can be modified for different fitness levels and goals

High Knee Jump Rope Muscles Worked

  • Quadriceps
  • Hamstrings
  • Calves
  • Glutes
  • Abdominals
  • Obliques

High Knee Jump Rope Variations & Alternatives

  • High knee jump rope
  • Jump rope with high knees
  • Jump rope knee lifts
  • High knee skips with jump rope
  • Jump rope knee tucks