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Lower Legs · Rope
Jump Rope Alternating Foot
Jump Rope Alternating Foot is an intermediate compound plyometric exercise that works the calves (lower legs), with the hamstrings assisting. It needs a rope. A typical prescription is 1-3 rounds of 30-60 seconds per side, and it burns about 9.8 calories per minute.
- Target
- Calves
- Body part
- Lower Legs
- Equipment
- Rope
- Category
- Plyometric
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Calves · Gastrocnemius, Soleus
- Quadriceps · Rectus Femoris
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
How to do Jump Rope Alternating Foot
- Stand with your feet together, holding a jump rope with the handles in each hand. Position the rope behind you, ready to swing it over your head.
- Swing the rope over your head and, as it passes under your feet, lift one foot off the floor, quickly followed by the other foot, allowing the rope to pass beneath both feet in succession.
- Continue to alternate feet with each jump, lifting one foot after the other, maintaining a steady rhythm and keeping your jumps low and controlled.
- Repeat the movement for the desired duration or number of repetitions, ensuring a smooth and continuous motion.
Form tips
- Focus on quick, controlled movements, keeping your jumps low to minimize impact on your joints.
- Use your wrists to swing the rope, rather than your arms, to maintain a smooth and efficient motion.
- Wear supportive footwear to protect your feet and ankles during the exercise.
Jump Rope Alternating Foot alternatives
More calves exercises
Jump Rope Alternating Foot FAQ
What muscles does Jump Rope Alternating Foot work?
Jump Rope Alternating Foot mainly works the calves in the lower legs (Gastrocnemius, Soleus and Rectus Femoris). The hamstrings work as secondary muscles.
What equipment do you need for Jump Rope Alternating Foot?
You need a rope.
How many sets and reps of Jump Rope Alternating Foot should I do?
Start with 1-3 rounds of 30-60 seconds per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Jump Rope Alternating Foot good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler lower legs exercises.
How many calories does Jump Rope Alternating Foot burn?
About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.
What is a good alternative to Jump Rope Alternating Foot?
Other exercises for the calves include Barbell Calf Jump, Rebounder in & Out From Ground, Rebounder Light Jumps and Agility Ladder Advanced Hop Position.
For developers
Use Jump Rope Alternating Foot in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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