Double-Unders
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Double-unders is a high-intensity bodyweight exercise performed by jumping rope while spinning the rope twice under your body per jump, building explosive power, coordination, and cardiovascular endurance. It primarily targets the lower legs, including calves, with secondary engagement of the quads, glutes, and core for stability. Ideal for athletes in CrossFit, boxing, or HIIT training seeking to improve agility and stamina, no equipment beyond a jump rope is needed.
How to Perform Double-Unders
- 1Stand tall with feet hip-width apart, knees slightly bent, core engaged, and shoulders relaxed.
- 2Grip the jump rope handles firmly with hands at hip level, rope laid flat behind your feet.
- 3Initiate the jump by bending your knees and ankles, swinging the rope overhead using a quick flick from your wrists.
- 4Jump 1-2 inches off the ground as the rope passes over your head, keeping your body straight and gaze forward.
- 5Pass the rope under your feet twice before landing softly on the balls of your feet (one full double-under).
- 6Immediately repeat the wrist flick and jump for the next double-under, maintaining a steady rhythm.
- 7Continue for desired reps or time, breathing steadily—inhale during the jump, exhale on landing.
- 8Key form tips: Use wrists (not arms) for rope speed to minimize fatigue; land softly to protect calves and knees; avoid excessive jumping height. Common mistakes: Throwing elbows out, uneven rope speed, or hunching shoulders.
