How to do Jump Rope High Knees

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Difficulty: Hard

Impact Level: High

Target Body Parts: glutes, hamstrings, quadriceps


Start in a standing position with your feet at hip-width. Hold your arms out away from your sides as if you were holding a jump rope. Lift up on to your toes and hop up and down on both feet, pulling your knees up high. Keep your heels off the ground for the duration of the exercise.

To help you learn the rhythm and coordination of real skipping, we recommend you imagine you are holding and turning a jump rope in your hands as you hop. Try to time the hand circles with the jumps so that you jump as your hands rotate towards the floor, as this would be when the jump rope would contact the floor.

How to make Jump Rope High Knees easier

Try the following to make it easier.

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