Skipping Rope

Beginner Level of Difficulty

Skipping rope is an excellent low impact exercise that can be done as part of a warm-up or mixed into a workout routine.

MUSCLES ENGAGED


Picture of Shoulders

Shoulders

The shoulder is the most movable joint in the body. However, it is an unstable joint because of the range of motion allowed. This instability increases the likelihood of joint injury, often leading to a degenerative process in which tissues break down and no longer function well.

Picture of Glutes

Glutes

Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Equipment Used


Picture of Skipping Rope

Skipping Rope

Skipping rope is a low impact, aerobic exercise. In contrast to running, jumping rope is unlikely to lead to knee damage since the impact of each jump or step is absorbed by the balls of both feet rather than the heels which greatly decreases the ground reaction forces through the patella-femoral joint.

Exercise Instructions


skipping rope  - step 1

Step 1

Pick a rope that is the correct length. Step on the rope and the handles should reach your armpits.

skipping rope  - step 2

Step 2

Pick a tempo that you can maintain.

skipping rope  - step 3

Step 3

Only jump as high as you have to.