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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Quadriceps Calves
- Secondary muscles
- Biceps
Jump Rope Alternating Foot
4 steps Updated 29/08/2026
Jump Rope Alternating Foot is a bodyweight exercise targeting Calves (Gastrocnemius, Soleus), Quadriceps (Rectus Femoris) using Jump rope.
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How to perform it
- 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.
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Variations and related exercises
Basketball Shot Jump
Body Throw
Briskly Walking
Briskly Walking (360 Degrees)
Last updated: 29/08/2026
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Jump Rope Alternating Foot
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