Jump Rope
Jump Rope trains 4 of the 18 muscle groups Full Coverage tracks: Calves 80%, Quads 30%, Forearms 20%, Abs 15%.
How to do it
- Hold a handle in each hand with the rope behind your heels, elbows tucked at your sides.
- Turn the rope with your wrists, not your arms.
- Jump just high enough to clear it - a couple of centimetres.
- Land on the balls of your feet with soft knees.
- Stay light and quiet. Loud landings mean you are jumping too high and hammering your joints.
Muscles it trains
Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.
How it compares
Compared with the Jumping Jacks, it loads Glutes 35 points lower, Hamstrings 20 points lower, Forearms 20 points higher. It needs Jump rope where the other uses Bodyweight. Compared with the Standing Calf Raises, it loads Quads 30 points higher, Calves 20 points lower, Forearms 20 points higher. It needs Jump rope where the other uses Machines.
Other ways to train this
Other exercises for the Calves
-
Standing Calf Raises
100%
-
Plate-Loaded Donkey Calf Raise
100%
-
Hack Squat Calf Raises
95%
-
Smith Machine Calf Raises
95%
Related guides
Exercise illustrations and data by RepDB (repdb.co), used under licence.
Know what your whole week misses, not just one exercise
These percentages are what the app adds up. Tick what you already train and see which muscle groups your routine leaves short - free, no signup.
Check my coverage