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Double Unders

Step by step instructions, muscle activation and variants for the Double Unders.

HardCardio

About this exercise

Double jump rope, also known as double unders, is an advanced jump-rope skill where the rope passes under your feet twice per jump. It demands precise timing, wrist speed, and explosive calf power, making it an excellent high-intensity cardio drill used in CrossFit and conditioning programs.

How to Perform

  • Hold the jump rope handles at your sides with a relaxed grip
  • Begin with standard single jumps to establish rhythm and timing
  • Jump slightly higher than usual to give the rope extra time to pass
  • Flick your wrists quickly to spin the rope twice under your feet during a single jump
  • Land softly on the balls of your feet with your knees slightly bent
  • Keep your elbows close to your sides and minimise arm movement
  • Maintain a consistent rhythm and steady breathing throughout the set

Muscle Activation

Primary
Cardio
Secondary
CalvesCore

Common Mistakes

Common mistakes content is coming soon.

About the Double Unders

The Double Unders is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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