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
Stand upright with your feet close together, holding a jump rope with the rope resting behind your heels.
- 2
Keep your elbows close to your body and your forearms out to the sides.
- 3
Perform a small jump, just high enough to clear the rope, pushing off the balls of your feet.
- 4
As you jump, quickly rotate your wrists to swing the rope under your feet.
- 5
Before your feet land, continue rotating your wrists even faster to swing the rope under your feet a second time.
- 6
Land softly on the balls of your feet with your knees slightly bent, then immediately transition into the next jump.
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.
