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Lower Legs · Rope
Jump Rope Double Bounce
Jump Rope Double Bounce 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, 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 Double Bounce
- 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, perform a small jump, landing on your forefeet.
- Immediately perform a second smaller bounce while keeping the rope in motion and preparing for the next swing.
- Continue with the double bounce rhythm, maintaining a smooth and controlled motion for the desired duration or number of repetitions.
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 Double Bounce alternatives
More calves exercises
Jump Rope Double Bounce FAQ
What muscles does Jump Rope Double Bounce work?
Jump Rope Double Bounce 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 Double Bounce?
You need a rope.
How many sets and reps of Jump Rope Double Bounce should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Jump Rope Double Bounce 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 Double Bounce 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 Double Bounce?
Other exercises for the calves include Barbell Calf Jump, Agility Ladder Lateral Movement With Double Hop, Ankle Circles and Unilateral Jumps.
For developers
Use Jump Rope Double Bounce 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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