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Jump Rope Squat Jumps

AdvancedCardioTier T4

Do a few quick rope jumps, staying tall and light. Drop into a low squat while the rope keeps turning and hold it. Come up explosively back into the jumps.

Targets: Knee
Muscles: Quadriceps, Gluteus Maximus, Gastrocnemius, Soleus

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • jump rope

Dosage

4

Sets

20 sec

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand tall holding one jump rope handle in each hand with the rope behind the heels.
  • Begin turning the rope in speed jumps ready for the squat drop.
  1. She is mid-jump over the fast-turning rope, both feet together under her, upright and light on the forefeet.

    Step 1 of 5

    Perform a few quick rope jumps at speed, staying tall and light on the feet.

  2. She is sinking into a low squat, hips dropping toward her heels, while the rope continues turning under her feet.

    Step 2 of 5

    Drop into a low squat while the rope keeps turning under the feet.

  3. She is holding the low squat at depth, thighs below parallel, heels down, while the rope continues turning under her feet.

    Step 3 of 5

    Hold the low squat at depth while the rope keeps turning under the feet.

  4. She is driving explosively out of the squat, extending the knees and hips back toward the jumping height, the rope still turning.

    Step 4 of 5

    Come up explosively out of the squat back into the speed jumps.

  5. She is mid-jump over the fast-turning rope, both feet together under her, upright and light on the forefeet.

    Step 5 of 5

    Perform a few quick rope jumps at speed, staying tall and light on the feet.

Safety Information

Perform a few speed rope jumps first. Drop into a low squat hold while continuing to turn the rope, then come up explosively. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.