Exercise
Rope Jumping
Also known as: jump rope, jumping rope, rope skipping, skipping rope
Rope Jumping is an exercise for the calves. Main target: medial gastrocnemius and lateral gastrocnemius. Also works: soleus, vastus lateralis and biceps femoris. Equipment: other.
EquipmentOther
CategoryCardio
Muscles worked
How to do it
- Hold an end of the rope in each hand. Position the rope behind you on the ground. Raise your arms up and turn the rope over your head bringing it down in front of you. When it reaches the ground, jump over it. Find a good turning pace that can be maintained. Different speeds and techniques can be used to introduce variation.
- Rope jumping is exciting, challenges your coordination, and requires a lot of energy. A 150 lb person will burn about 350 calories jumping rope for 30 minutes, compared to over 450 calories running.
Similar exercises
Donkey Calf Raises
Other
Medial gastrocnemiusLateral gastrocnemius
Balance Board
Other
Medial gastrocnemiusLateral gastrocnemiusSoleus
Foot-SMR
Other
Medial gastrocnemius
Peroneals Stretch
Other
Lateral gastrocnemius
Front Box Jump
Other
Vastus lateralisGluteus maximusMedial gastrocnemius
Posterior Tibialis Stretch
Other
Soleus
Alternatives with other equipment
Standing Calf Raises
Machine
Medial gastrocnemiusLateral gastrocnemius
Calves-SMR
Foam roll
Medial gastrocnemiusLateral gastrocnemius
Seated Calf Stretch
Bodyweight
Medial gastrocnemiusLateral gastrocnemius
Standing Dumbbell Calf Raise
Dumbbell
Medial gastrocnemiusLateral gastrocnemius
Calf Raises - With Bands
Bands
Medial gastrocnemiusLateral gastrocnemius
Rocking Standing Calf Raise
Barbell
Medial gastrocnemiusLateral gastrocnemius
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