Primary
Full Body
Secondary
Calves, Shoulders, Forearms
Equipment
None
Difficulty
Intermediate
Type
Squat
Want this exercise programmed into a full plan?
MySetPlan shows you when to use Jump Rope Double Under, how many sets and reps to do, what to pair it with, and how to progress next week.
2-minute quiz · No credit card required
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Double unders require passing the rope twice under your feet on a single jump, demanding precise timing, wrist speed, and sustained rhythm. This skill-based cardio exercise appears frequently in CrossFit and is one of the most efficient ways to elevate heart rate quickly.
When to use it
Use for conditioning or skill development.
Who it's for
Intermediate athletes with basic jump rope proficiency.
The key is wrist speed, not arm movement—your elbows stay relatively still while your wrists spin the rope rapidly. Jump only about 50% higher than singles and focus on a quick rebound from the balls of your feet. Practice single-single-double patterns before attempting unbroken sets.
See where Jump Rope Double Under fits in your weekly plan
We slot it into the right day with sets, reps, and progression you can follow.
Start with basic jump rope technique.
Jump slightly higher than normal.
Spin rope twice under feet on single jump.
Use wrists to spin faster, not arms.
Land softly and repeat.
Jump is about 50% higher than singles.
Wrists do the work, arms stay relatively still.
Keep elbows close to body.
Practice timing before speed.
Use in conditioning workouts, AMRAP circuits, or as a skill warmup. Double unders are highly efficient for elevating heart rate in minimal space. Common use: 50 DUs for time, or integrated into CrossFit-style workouts like Annie (50-40-30-20-10 DUs and sit-ups).
Jumping too high, wasting energy and reducing rhythm.
Squatting patterns like the Jump Rope Double Under load your entire lower body. This mistake shifts that load to structures that weren't designed to handle it. Stay controlled and let your Calves absorb the work.
Using arms instead of wrists.
A poor grip during the Jump Rope Double Under limits how much force you can produce and puts your wrists in a weak position. Set your grip before you start the rep, and keep your wrists stacked over your forearms.
Donkey kicking feet back.
A compromised back position during the Jump Rope Double Under puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Rope too long or short.
Cutting the range of motion short on the Jump Rope Double Under means your Calves never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Intermediate athletes with basic jump rope proficiency.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 5-10 sets of 10-20 reps. Rest as needed.
MySetPlan places Jump Rope Double Under inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
Try Gym Mode FreeMySetPlan picks the right exercises for your goals — like the Jump Rope Double Under — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No charge for 7 days
Jump Rope Double Under
Demo coming soon
Frequently Asked Questions About the Jump Rope Double Under
The Jump Rope Double Under primarily targets the Calves, Shoulders, making it an effective exercise for full-body development. Secondary muscles worked during the Jump Rope Double Under include Forearms, Core, providing additional training stimulus. Stabilizer muscles engaged include Hip Flexors, Quadriceps.
The Jump Rope Double Under is rated as intermediate difficulty, meaning it requires some training experience. Intermediate athletes with basic jump rope proficiency. Focus on proper technique and consider starting with easier variations.
For the Jump Rope Double Under, the recommended approach depends on your goals. 5-10 sets of 10-20 reps. Rest as needed. For strength, use 10-20 reps. For muscle growth, perform 20-50 reps. For endurance, complete 50-100 reps.
Yes, the Jump Rope Double Under can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting full-body.
Good alternatives to the Jump Rope Double Under include: Jump Rope, High Knees, Box Jump. These exercises target similar muscle groups as the Jump Rope Double Under and can be used as substitutes based on your equipment availability, gym setup, or training preferences.