How to do Jump Rope Hops

Back to Exercises

Difficulty: Easy

Impact Level: High

Target Body Parts: calves, 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. Keep your heals 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 Hops more challenging

Once you feel confident with hopping in a straight line on two legs try our Single Leg and Side Hops exercises.

Looking to add this exercise to your workouts?

Customize your workouts simply by adding or removing Sworkit exercises. Sign in or sign up to get started.

Try It Out