Single-Leg Jump Rope

Single-Leg Jump Rope

Jumping rope on one foot is an advanced exercise that works balance, proprioception and unilateral calf and ankle strength.

Muscles Targeted

Calf of the support leg, ankle stabilizers, gluteus medius, core.

Execution

1. Start with basic rope to find rhythm.
2. Lift one foot off the ground.
3. Jump only on the support foot, soft landing on forefoot.
4. Alternate feet every 15-30 seconds.

Sets

3 x 30 seconds per foot.

Tips

• Start with short sets.
• Keep the lifted foot close to the support leg.
• Work both sides equally.

Target Audience

Intermediate level.