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Instructions
- Hold the jump rope handles at hip height with elbows close to the body.
- Stand upright with feet together and rope behind your heels.
- Swing the rope over your head and jump as it passes under your feet.
- Land softly on the balls of your feet and immediately jump again in rhythm.
- Maintain a consistent pace and controlled breathing throughout the movement.
Technical Tips
- Keep your elbows close to your sides to minimize shoulder fatigue.
- Use your wrists to rotate the rope rather than your arms.
- Jump just high enough to clear the rope – excessive height reduces efficiency.
- Engage your core to maintain stability and posture.
- Focus on soft, quiet landings to reduce joint impact.
Breathing Tips
- Breathe in through the nose for a few jumps.
- Exhale steadily through the mouth to maintain rhythm.
- Avoid breath-holding; sync breathing with rope cadence.
Medical restrictions
- Knee injuries
- Ankle instability
- Severe plantar fasciitis
- Recent lower limb fractures
- Balance disorders
The Single-Under is a fundamental jump rope exercise that involves one rope rotation per jump. It's a staple movement for improving cardiovascular endurance, coordination, and rhythm. As a low-equipment, high-efficiency exercise, the Single-Under can be performed virtually anywhere, making it an ideal choice for warm-ups, conditioning circuits, or standalone cardio sessions. Regular practice enhances foot speed, ankle stability, and neuromuscular control, making it beneficial for athletes across various sports. Its low barrier to entry also makes it accessible for beginners while offering room for intensity scaling through speed or duration. With consistent use, the Single-Under contributes to improved stamina, fat burning, and overall agility without placing excessive stress on the joints. It's commonly integrated into fitness routines, CrossFit WODs, and sports training programs.
What is a Single-Under in jump rope workouts?
A Single-Under is a basic jump rope movement where the rope passes under your feet once per jump. It’s ideal for building coordination, cardio endurance, and agility.
Is the Single-Under a good exercise for beginners?
Yes, the Single-Under is perfect for beginners due to its simplicity and low-impact nature. It helps develop rhythm and foot control while improving cardiovascular health.
How long should I do Single-Unders for cardio?
Start with 30–60 second intervals and gradually increase as your endurance improves. It's effective when incorporated into circuit or HIIT routines.
What muscles do Single-Unders target?
Single-Unders primarily target the calves and secondarily engage the quadriceps, abs, glutes, shoulders, and obliques for coordination and balance.
Can Single-Unders help with weight loss?
Yes, when performed consistently and combined with a healthy diet, Single-Unders support calorie burn and fat loss as part of a cardio-intensive workout routine.