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Beginner
- Difficulty
- Beginner
- Movement type
- Strength
- Primary muscles
- Quadriceps Calves
- Secondary muscles
- Hamstrings
- Equipment
- Jump rope
Jump Rope Double Bounce
4 steps Updated 29/08/2026
Jump Rope Double Bounce is a bodyweight exercise targeting Calves (Gastrocnemius, Soleus), Quadriceps (Rectus Femoris) using Jump rope.
Step by step
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, 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.
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Variations and related exercises
180 Jump Turns
Agility Ladder Advanced Hop Position
Agility Ladder Advanced Single-Leg
Agility Ladder Advancing Laterally Switching Base
Last updated: 29/08/2026
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Jump Rope Double Bounce
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