MUSCLES ENGAGED Calves Calves (calf muscles) influence the ankles and contribute to overall ankle strength. Strengthening your calf muscles will help your balance and performing movements such as running, walking and jumping. Quadriceps The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently. Exercise Instructions Step 1 Pick a rope that is a suitable length. Step 2 Start jogging lightly with the rope. Step 3 Skip for the recommended length of time.