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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Basketball

Jump Rope

Also called Skipping rope, Double-unders

BodyweightCompoundEasy to learn
Front
Back
Primary Secondary

Works

Calves

Also quads, delts

You need

Nothing but the floor

How to do itPicture · 3 steps
  1. 1Stay on the balls of your feet
  2. 2Turn the rope with your wrists, not your arms
  3. 3Jump just high enough to clear it

Most common mistake

Jumping high and landing on the heels.

Watch a demo
A
For running
#5 of 19
See the full list →
Research
81
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 81
Transfer · 45%4/5
Injury protection · 30%4/5
Practicality · 25%5/5

Cheap, springy work for the calves and Achilles.

How scores work

Machine taken? Swap to

  • SSingle-Leg Calf RaiseDumbbell
  • SBulgarian Split SquatDumbbell
  • SSeated Calf RaiseMachine
  • SPogo HopsBodyweight

Takes

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