Jump rope
Rope one fist above head; elbows in; jump on balls of feet, barely off ground.
family=jump ropepattern=ankle extensionforce=pushmechanic=isolationequipment=other
Muscles
- Primary
- calves
- Supporting
- abs, coordination
Mechanics
- Pattern
- ankle extension
- Equipment
- jump rope
- Geometry
- Variable Range
- Target feel
- Calf spring mechanism — minimal energy expenditure per hop when efficient.
- Progression
- Double-unders (2 rope passes per jump); add duration; weighted rope.
- Regression
- Single-unders at slow tempo; alternate foot bounce.
Watch for
- Jumping too high — wastes energy; just clear the rope
- Arms flailing — wrists rotate rope, not elbows
- Landing flat-footed — all impact, no spring
Substitutions
Related exercises
Progression ladder
- Beginner / regression: Single-unders at slow tempo; alternate foot bounce.
- Standard: Jump rope
- Advanced / progression: Double-unders (2 rope passes per jump); add duration; weighted rope.
Atlas metrics
- Movement pattern
- ankle extension
- Primary target
- calves
- Supporting muscles
- abs, coordination
- Equipment
- jump rope
- Joint geometry
- Variable Range
- Alternatives
- 3 substitutions
Evidence & limits
Last reviewed against peer-reviewed biomechanics references. Exercise descriptions are framed as training guidance, not medical advice.
Source: ExRx.net Exercise & Muscle Directory
Eccentryx is fitness software. It is not a medical device and is not intended to diagnose, treat, cure, or prevent any disease, injury, or medical condition. Consult a licensed physician before beginning any exercise program.
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FAQ
- How do I set up Jump rope?
- Rope one fist above head; elbows in; jump on balls of feet, barely off ground.
- What should I feel during Jump rope?
- Calf spring mechanism — minimal energy expenditure per hop when efficient.
- What are common mistakes with Jump rope?
- Jumping too high — wastes energy; just clear the rope; Arms flailing — wrists rotate rope, not elbows; Landing flat-footed — all impact, no spring
- How do I progress Jump rope?
- Double-unders (2 rope passes per jump); add duration; weighted rope.
- What can I do instead of Jump rope?
- Assault bike, Sprint repeats, Box jump
Asset in production
Verified form media not published yet
This indexed Atlas page keeps the exercise metadata live while the verified form asset is in production. No generated or placeholder exercise media is shown here.
- Movement family
- jump rope
- Force type
- push
- Graph edges
- 1360 Atlas movement links reviewed
- nearest visible Atlas substitute found in 3 movement graph hops
- movement graph path: Jump rope -> Sprint repeats -> Glute bridge (BW, top-end squeeze) -> Romanian deadlift
- curated substitution in the Atlas