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Double Under
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Double Under

Cardio & Coordination

Muscles worked

CalvesCardioCoreLegs

How to do it

  1. 1
    Use a speed rope appropriate for your height.
  2. 2
    Jump slightly higher than a single under — don't pike your legs up.
  3. 3
    Keep your elbows close to your sides and rotate with your wrists, not your arms.
  4. 4
    Maintain a consistent, relaxed rhythm — tension in the shoulders kills efficiency.
  5. 5
    If you trip, reset quickly rather than getting frustrated.

About this movement

Double unders are a jump rope skill where the rope passes under your feet twice per jump. They build cardiovascular endurance, coordination, and calf strength, and are a staple in CrossFit and high-intensity training.

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