Side to Side Jump Rope

Side To Side Jump Rope


This exercise involves jumping side to side over a jump rope. It is a cardiovascular exercise that can improve coordination and agility.

Muscle Group

Equipment Required

Side to Side Jump Rope Instructions

  1. Hold the jump rope handles in each hand and stand with your feet shoulder-width apart.
  2. Swing the rope to the right and jump to the right side of the rope as it passes your feet.
  3. As the rope swings back to the left, jump to the left side of the rope.
  4. Continue jumping side to side as the rope swings back and forth.
  5. Try to maintain a steady rhythm and keep your feet together as you jump.
  6. Repeat for desired amount of time or number of repetitions.

Side to Side Jump Rope Form & Visual

Side to Side Jump Rope

Side to Side Jump Rope Benefits

  • Improves hip mobility and flexibility
  • Stretches the inner and outer thighs
  • Activates the glutes and hip muscles
  • Helps to prevent injury in the hips and lower back
  • Can be done as a warm-up or cool-down exercise

Side to Side Jump Rope Muscles Worked

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

Side to Side Jump Rope Variations & Alternatives

  • Side-to-side jump without rope
  • Side-to-side jump with high knees
  • Side-to-side jump with double unders
  • Side-to-side jump with criss-cross feet
  • Side-to-side jump with one foot