What Muscles Does Jump Rope Work? How To Get A Great Workout Without Even Trying!

Thighs and Hips

The primary muscles used when doing jumping rope are the hip flexors, or the muscles that extend the front of the thigh (anterior chain) and the hip extensors, or the muscles that extend the back of the thigh (posterior chain).

These muscle groups are critical to any strong and muscular body. They are often neglected by people who spend too much time in front of a computer or watching television.

The hip flexors and hip extensors should be strengthened with every single rep you do of the rope. They can be used to help you jump rope, and they’ll help sculpt your butt and hips. Jumping rope is a great way to activate your glutes, which will help you burn calories and tone up those muscles.

Single-leg jump rope exercises are good for improving strength, running prowess, and body composition. The main muscles targeted by single-leg jump roping are the gluteus maximus muscle, the popliteus muscle, and the tibialis anterior muscle. The hip flexors, hamstrings, calves, and quads are all worked out. The inner thighs also get a nice burn.

Single-leg jumping rope is also excellent for engaging your core muscles. To do this exercise, stand on one leg and hold a jump rope in front of you with the other hand. Then, swing your arm to build momentum.

Power jumps are done by the fastest jumpers with a counter-rotation of the knees inward which gives more force to their jumps. The purpose of the power jump is to get more height on the rope turn while it’s up which makes you move faster and many times farther than the average double unders.

A good hip snap will help you move the rope faster, but it takes time to master. It’s also very difficult to incorporate into your jumps. So don’t worry about this until you have a good foundation of simple jump rope technique and speed.


Your calves also get worked, albeit to a lesser degree than the aforementioned muscle groups. This is particularly true when you’re starting out. As you continue to exercise with the rope, you’ll begin to recruit these muscle fibers more and more. That’s okay. Just keep at it. Keep training.

The calves are one of the most crucial muscles to get strong and powerful in. They attach to your feet and help you push off of the floor, so they’re a place that always needs work. They’re also a difficult muscle to build so you’ll need to get some assistance from other parts of the body.

The calf muscles are targeted by skipping rope variation where the feet are kept close together when jumping. This forces you to continue lifting your knees high even as you move faster. If you lift up both your knees from the floor simultaneously as high as possible, you will get a better workout in less time and also be able to steer clear of ankle sprains as well.

The calves are also targeted in simple jumping rope exercises where you jump over a line, whether it be on the ground or higher off the floor. When incorporating this technique into your workout routine, remember to work for speed and height on both sides of the body evenly so that each leg receives equal training.


The shoulders are also targeted with exercises that involve jumping over a line of some sort. Most of these exercises, such as the slow-motion jumping rope drill, include a lot of arm and shoulder work that helps to strengthen the muscles in the front of your body.

Jumping rope can really strengthen your shoulders because it requires them to perform repetitive motions. Your arms should stay straight throughout the entire movement, though there may be slight variations depending upon how fast you want to go. You might find yourself holding onto the rope slightly tighter if you’re trying to increase your pace.

Your shoulders are engaged when doing regular and alternate hand jumps, as well as in single-arm jumps. To make it easier to engage your shoulders during these exercises, imagine yourself extending your arm out from the shoulder socket to get more power behind the swing. As you continue to jump, you’ll continue to increase arm strength.

In fact, the shoulders are one of the first places that tend to show signs of deterioration when someone starts getting older. Strengthening and working out the shoulders is one of the best ways to stay young and healthy, so this muscle gets a lot of attention in rope exercises. As you continue to strengthen the muscle fibers in your body with the rope, you’ll find that your strength will transfer over to every other part of your body as well.

You’ll find that your endurance will increase dramatically as the week progress, and you’ll be able to train longer and harder with the rope without getting tired as quickly. That’s because your body will be more and more conditioned to the stress of training with the rope. The end result of all this is that your entire body will become much stronger, more powerful, and more coordinated.


The back is another muscle group that gets worked when skipping rope. Any movement involving your hands and arms contracted towards the center of your body will work a lot of muscles in your upper back.

The most common exercise that the back participates in is the simple jump rope variation, where you cross one hand over to the other side every time you jump. This works out the muscles on both sides of your body equally, which is crucial to maintaining balance throughout your entire physique.

To increase the intensity of this exercise, you can add some twists to your wrist while jumping. Doing so will engage more muscles in your back and make sure that they are getting worked on a regular basis.

The entire back should be engaged during all workouts with a jump rope because you never know when an injury might occur. When you start practicing jumping rope, you’ll notice that your back begins to feel sore after just a few minutes of practice. This is normal, but don’t worry about it too much. Just take care not to injure yourself!

If you’ve been injured before, then try to avoid certain movements until you heal completely. If you’re new to exercise, however, then you shouldn’t have any problems at all.

In fact, most people who begin exercising regularly experience similar aches and pains in their backs. It’s important to keep moving forward even through those times since they help build up your overall fitness level.


It is often overlooked that jumping rope can help build strength in the core muscles. It’s important that these muscles stay strong because they serve as the center of your body and give your other muscle groups something to work against when performing strength exercises.

It’s easy to see how core strength can benefit you when you’re doing something as simple as jumping rope. When your muscles contract and are forced to be stretched at the same time, it places a great deal of stress on them. The end result is that the fibers within your muscles begin to contract and develop in a way that makes them much stronger.

Your core consists of the rectus abdominis (your front abdominal muscles), the obliques (your side abdominal muscles), and the transverse abdominis (the deepest, strongest part of your abs). These muscles are all used in jumping rope. If you’re trying to build up your core strength, then jumping rope can really help you out in this.

The jumping rope itself can also be used to target your abs, but it needs to be done with a certain technique. The most important factor here is that you make sure that your back doesn’t arch while you’re jumping, which is what happens if you do the exercise incorrectly.

The rectus abdominis muscles (your six-pack muscles) are targeted with up and down motions. If you’re starting out, then you should probably practice doing this without the rope. All you need to do is walk side-to-side in a straight line and lift your arms up over your head each time for about 30 seconds.

This will help develop those muscles so that they’re ready to be targeted with the rope during actual jumping. You’ll want to keep doing this every time you practice until your abs get used to it.

A side-to-side movement targets the obliques, which are located on your sides. The most common way that side-to-side movements are done is during cross-overs. To do a cross over you jump up and bring your opposite hand across your body to meet the other one. During your jump make sure to engage the obliques and keep them contracted throughout the entire exercise.

The transverse abdominis is taken care of when you’re moving forward and backward in a zig-zag motion. Your body should be leaning forward at all times because this puts more pressure on that part of your core.


Jumping rope is just as much about your legs and core as it is about your arms muscles. As their name suggests, the arm muscles are responsible for moving your arms. These muscles include your triceps, biceps, and forearms.

During jumping rope, you’ll be using your triceps and biceps while your forearms are just along for the ride. If you want to get the most out of your arms, then you’ll want to do certain exercises that target them separately from the rest of your body. You can always practice normal jumping and swinging motions for this. It’s particularly important to make sure that you never let your elbows stay behind your hands.

The arm muscles don’t take much of a beating while jumping rope unless you’re doing absolutely no technique at all. The only time they really get stressed is when you’re doing cross-overs, which is one of the techniques used while skipping.

The biceps are also targeted with up and down motions, but if you want to target them even more then you can choose a certain variation of this technique and focus on engaging them. One such variation is where you bend your elbows much faster than you normally would. This will help tension the muscles even more. If you have ankle weights you can use them too, for a challenging workout!

If you’re looking to really develop your arm muscles, then it might be a good idea to skip with heavy rope. You should start out by skipping with a light rope and work your way up. A heavy rope will actually tire out those arm muscles much faster than you might think, so it’s important to be ready for them if that happens.