Double Under Jump Rope
Gym Exercise Card
Equipment
Double unders are an advanced skipping rope exercise that involves the rope passing under your feet twice for each jump. This exercise primarily enhances cardiovascular fitness, coordination, and leg muscle endurance. It requires precise timing and speed to maintain continuous motion.
How to do it
- Hold the skipping rope handles in each hand with the rope behind you.
- Jump slightly off the ground, keeping your knees soft.
- Swing the rope quickly to pass under your feet twice before landing.
- Maintain a steady rhythm, jumping continuously for a set period or number of reps.
- Focus on quick wrist rotations and minimal jumps to increase speed.
Muscles worked
Primary Gastrocnemius Quadriceps
Secondary Deltoid Anterior Deltoid Lateral Gluteus Maximus Hamstrings Rectus Abdominis Soleus
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