Triple Under
Muscle Groups: Calves
Triple Under focuses on Calves, with Hamstrings, Glutes working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Triple Under with proper form and technique.
- 1
Stand with feet shoulder-width apart and hold the jump rope handles firmly.
- 2
Begin jumping by pushing off the ground with your calves; focus on quick, small jumps.
- 3
As you jump, pull the rope quickly to perform three rotations under your feet before landing.
- 4
Land softly with bent knees to absorb the impact and prepare for the next jump.
Tips for Success
These tips will help you perform Triple Under safely and effectively while maintaining proper form.
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Keep your core tight to maintain balance and control during the jumps.
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Avoid jumping too high; small, quick hops are more effective for triple unders.
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Ensure your wrists are relaxed and rotate the rope with your forearms, not your shoulders.
Secondary Muscles
While Triple 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 Triple Under, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Triple 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.
