Double Under Jump Rope
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Cardio
- Type
- Aerobic
The double under jump rope is an advanced bodyweight cardio drill where the rope passes under your feet twice for every single jump. It builds aerobic and anaerobic conditioning while challenging the calves and lower legs, the shoulders and forearms, and your overall coordination and timing.
How to do the Double Under Jump Rope
- 1Set the rope length so the handles reach roughly to your armpits when you stand on the middle of the rope.
- 2Stand tall with your feet together, elbows close to your ribs, and the handles held low at hip height.
- 3Begin with a few relaxed single-under jumps to find a steady rhythm and stay on the balls of your feet.
- 4Jump slightly higher than a single under, keeping your body straight and your knees only softly bent.
- 5Snap the rope around twice using a fast flick from your wrists and forearms, not big arm circles, while you are in the air.
- 6Land softly on the balls of your feet with quiet, controlled contact, then absorb the impact through your ankles.
- 7Reset your rhythm and repeat, chaining the double unders together for time or for a target number of reps.
Form tips
- Drive the rope speed from your wrists and forearms, keeping your elbows tucked in close to your sides for an efficient, repeatable turn.
- Jump just high enough to clear two passes; an oversized jump wastes energy and breaks your timing on long sets.
- Keep your gaze forward and your torso upright rather than piking at the hips or looking down at your feet.
- Practice on a forgiving surface and wear cushioned shoes to reduce repeated impact on your calves, ankles, and lower legs.
Common mistakes
- Using big, sweeping arm circles instead of fast wrist flicks, which slows the rope and makes a clean second pass nearly impossible.
- Piking or tucking the knees toward the chest to buy extra time, which throws off your rhythm and leads to repeated trip-ups.
- Jumping far too high on every rep, which drains your conditioning quickly and tires the calves before you finish the set.
- Landing hard and flat-footed, which raises impact stress on the ankles and lower legs and makes consecutive reps harder to control.
Frequently asked questions
What is the difference between a double under and a single under?
In a single under the rope passes beneath your feet once per jump; in a double under it passes twice per jump. The double under needs a slightly higher jump and a much faster wrist turn, so it demands more conditioning, timing, and coordination.
What muscles does the double under jump rope work?
As a cardio drill it mainly trains your aerobic and anaerobic conditioning. The calves and lower legs do most of the jumping work, while the shoulders and forearms turn the rope, so it is a full-body coordination effort rather than a single-muscle lift.
Are double unders good for beginners?
Double unders are an advanced technique, so they are not the best starting point. Master smooth, relaxed single unders first, then progress to double unders once your timing and wrist speed are consistent.
How do I stop tripping on double unders?
Most trips come from slow arm circles or an inconsistent jump. Flick the rope faster with your wrists, keep your elbows tucked, and use a steady, just-high-enough jump so the rope clears twice on each pass.
How many double unders should I do?
For practice, work in short sets such as 3-5 rounds of 10-20 reps, resting as needed. As your conditioning improves you can chain longer unbroken sets or add them into timed cardio intervals.
