Jump rope
Primary muscles: Quadriceps. Assisting muscles: Calves, Hamstrings.
How to do it
- Hold one end of the rope in each hand, with the rope behind your feet.
- Swing the rope overhead, from back to front.
- Jump just a little, off the balls of your feet, exactly as the rope reaches the floor.
- Find a steady rhythm you can sustain, with your knees slightly bent.
Key to the execution: Jump as little as possible — the main movement comes from wrist rotation, not from the arms.
Common mistakes
- You jump too high and tire quickly — the jump should be small.
- You keep your arms rigid and turn the rope from the shoulders instead of the wrists.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Calves exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.