Double under Jump Rope
Also known as: double unders
In SetGrip: Jump Rope (Double under)
- Primary muscleCardio
- EquipmentRope
- DifficultyAdvanced
- TypeCardio · Explosive
Spinning the rope twice per jump comes from wrist speed, not from jumping twice as high; you need a slightly taller bounce plus a sharp double snap of the wrists. Expect the calves and forearms to burn well before your lungs quit, and build up through alternating singles and doubles before chasing unbroken sets.
How to do the Double under Jump Rope
- Set rope length: stand on the middle and ensure handles reach roughly armpit height.
- Hold handles lightly with elbows tucked and wrists slightly in front of hips; brace your core and look forward.
- Begin with a few single-unders to establish rhythm on the balls of your feet.
- Jump vertically a bit higher and whip the wrists quickly so the rope makes two revolutions during one jump.
- Keep the torso tall with relaxed shoulders; do not tuck knees or kick heels back.
- Land softly on the mid- to forefoot and absorb impact through ankles and knees.
- Reset with singles if you miss, then resume double-unders for the desired reps or time while breathing steadily.
Tip: Swing the arms back as you dip, then throw them up hard as you leave the ground.
Muscles worked
Primary
Cardio · Cardio
Repeated jumps in circuits push the heart rate up quickly, though for pure power work the rest should be long enough to keep this from being the limiting factor.
Secondary
- Calves — The calves add the final snap at the ankle on takeoff and cushion the first contact when you land.
- Quads — The quads produce most of the takeoff force and absorb most of the landing, so a few sets can leave them surprisingly sore.
- Hamstrings
- Glutes — The glutes fire hard to extend the hips at takeoff, especially on broad jumps where you cover distance.
- Forearms
- Delts
Common mistakes
- Landing stiff-legged — a loud landing means the joints took the force; land softly on the balls of the feet and let the knees and hips bend to absorb it.
- Knees caving on landing — keep the knees tracking over the toes both on takeoff and landing, and widen the stance slightly if they cave.
- Treating jumps as conditioning — a jump is a power exercise, so rest fully between reps; if you are gasping, you are doing something else.
- Box too high — a tall box that requires tucking the knees to the chest just tests hip mobility; use a box you can land on with a quarter squat.
Where it fits in a workout
Jumps go at the start of a session after the warm-up and before heavy lifting, when the nervous system is fresh. Three to five reps of box jumps before squats is a common pairing.
How many sets, how heavy and how hard: see what the ACSM position stands support.
Variations and alternatives
Similar exercises
Without rope
When to talk to someone
- Chest discomfort, feeling faint or lightheaded, or trouble breathing during or after exercise can be signs of a heart attack. In the US, call 911 right away; elsewhere, call your local emergency number.
- Heart, metabolic or kidney disease, or symptoms like these when you are active: talk to your doctor before you start or step up training.
- Pregnant: ask your obstetric care provider which exercise suits you.
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Sources
- ACSM position stand on exercise quantity and quality (Garber et al., 2011)
- ACSM preparticipation health screening (Riebe et al., 2015)
- ACOG Committee Opinion No. 804 on exercise in pregnancy (2020)
- CDC: About Heart Attack Symptoms, Risk, and Recovery (2024)
Sources checked on October 17, 2026. Full citations are in the exercise library.
Animation and exercise data: ExerciseDB, licensed to SetGrip. General information, not medical or coaching advice.