Double Under
Muscle Groups: Calves
Double Under focuses on Calves, with Hamstrings, Glutes working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Double Under with proper form and technique.
- 1
Start by standing tall with your feet hip-width apart, holding the jump rope handles at your sides.
- 2
With a slight bend in your knees, start swinging the rope over your head and jump when it comes down toward your feet.
- 3
As the rope passes under your feet, perform a quick jump, bringing your heels up towards your glutes and turning the rope twice before landing.
- 4
Land softly on the balls of your feet and prepare for the next jump, keeping a steady rhythm.
Tips for Success
These tips will help you perform Double Under safely and effectively while maintaining proper form.
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Keep your elbows close to your body and use your wrists to turn the rope for better control.
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Avoid excessive jumping; focus on speed and timing instead to maintain proper form.
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Warm up your calves and practice regular jumps before attempting double unders to minimize strain.
Secondary Muscles
While Double Under primarily targets Calves , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Hamstrings, Glutes . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Double Under, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Double Under, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
