Jump Rope
How to do it
Starting position
- Hold the jump rope handles lightly with both hands
- Make sure the handles reach armpit height when standing on the center of the rope
- Look straight ahead and keep your back straight
- Set your feet hip-width apart and keep your weight centered
Movement
- Use your wrists to swing the rope from over your head under your feet
- Jump up lightly as the rope reaches under your feet
- Maintain your rhythm and keep repeating at a steady pace
Breathing
Breathe naturally in rhythm with the movement
Trainer tips
- Jump low off the balls of your feet
- Turn the rope by rotating your wrists
- Keep your elbows tight to the sides of your torso
- Land with your knees slightly bent
Cautions
- Jumping on a hard floor strains your ankle joints, so use a mat
- Rolling the entire shoulder in wide circles
- Jumping too high
- Landing hard on the heels
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Calves |
|---|---|
| Secondary muscles | Quads · Forearms · Abs |
| Equipment |  Jump rope |
| Movement pattern | Conditioning |
| Recommended time | 1–3 min |
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Representative exercise: Jump Rope
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.