Legs · Other · Intermediate
Rope Jumping
PrimarySecondary
- Main muscles
- Quads
- Also working
- Calves, Hamstrings
How to do it
- Hold an end of the rope in each hand. Position the rope behind you on the ground. Raise your arms up and turn the rope over your head bringing it down in front of you. When it reaches the ground, jump over it. Find a good turning pace that can be maintained. Different speeds and techniques can be used to introduce variation.
- Rope jumping is exciting, challenges your coordination, and requires a lot of energy. A 150 lb person will burn about 350 calories jumping rope for 30 minutes, compared to over 450 calories running.
Swaps on other equipment
Each has the quads as its main muscle, on a different piece of equipment.
Other quad exercises
- Reverse Band Power Squat · Barbell
- Rickshaw Deadlift · Other
- Rocket Jump · Bodyweight
- Rowing, Stationary · Machine
- Running, Treadmill · Machine
- Sandbag Load · Other
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake