The dance rope is an exercise that develops muscular endurance as well as cardiovascular capacity. This exercise mainly involves the lower limbs but it also helps to develop the shoulder region well. The double jump action is often used in crossfit style training. It can be a good exercise in HIIT training. It can be a great exercise to warm up for a team sport or a race. It doesn't require any equipment and it can be done anywhere

Body Parts

  • Legs
  • Shoulders
  • Gluteus maximus
  • Quadriceps Femoris
  • Hamstrings
  • Triceps Surae
  • Medial Deltoid
  • Hip Abductors


  • Stand up with the jump rope.


  • Jump rope with one foot.


Always wear good shoes that fit well. Keep the middle of the kneecap aligned with the 2nd toe. Keep the back straight. Keep the head aligned with the torso. Be sure to jump the same amount of times on both feet. Always absorb the landing.