Target Muscles
| Basic Muscle Groups |
|---|
| Calves (Main Target) |
| Quadriceps |
| Advanced Muscle Groups |
|---|
| Gastrocnemius |
| Outer-calf(shin) |
| Achilles-tendon |
| Vastus-lateralis |
| Rectus-femoris |
| Vastus-medialis |
Difficulty
Steps
Hold the jump rope handles in each hand, keeping them at waist height.
Jump over the rope, alternating feet with each hop.
Keep a steady rhythm and engage the core to maintain balance.
Benefits
Jump rope alternating foot is a cardiovascular exercise that targets the calves and quadriceps while also engaging the arms and core muscles. It improves coordination, agility, and cardiovascular endurance.
Equipments
