Exercise Profile
  • Target Muscle Group
  • Exercise TypeConditioning
  • Equipment RequiredJump Rope
  • MechanicsCompound
  • Force TypePush (Unilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
Target Muscle Group


Calves Muscle Anatomy Diagram

Single Leg Circle Jump Rope Overview

The single leg circle jump rope is a variation of the jump rope and a cardio exercise used to condition the entire body.

Jumping rope in general requires and builds a lot of coordination, one of the most important components to human fitness.

Unilateral exercises are excellent options for working one side of the body at a time to help build balanced strength and an aesthetic physique.

Jump rope exercises, such as the single leg circle jump rope, are great calf building exercises as they provide a lot of repetition to the slow twitch muscle fibers of the calves and can be explosive by nature.

Single Leg Circle Jump Rope Instructions

  1. Grasp a jump rope with the handles at your sides and the rope behind your heels.
  2. Rotate the wrists to generate velocity and help the rope revolve around the body.
  3. As the rope moves toward your feet, hop with one leg to allow it to pass underneath.
  4. When you land, try to move in a clockwise or counterclockwise fashion and complete a circle as you jump.
  5. Repeat for the desired number of repetitions or time.

Single Leg Circle Jump Rope Tips

  1. Remember to reverse the direction of the hops and also incorporate both directions on each leg.
  2. Hopping on a single leg requires quite a bit of hip and ankle stability. As such, if you encounter knee pain or you notice that your biomechanics are altered, consider utilize a bilateral version and working to increase your single leg strength via training.
  3. Keep a loose grip on the rope with the fingers relaxed just enough to keep the handle from flying out of your hand.
  4. Ensure most of the movement comes from the wrists preferentially.
  5. Don’t look down or hunch over as the rope circles around your body. Instead, stay upright and focus on learning to jump without having to rely upon your visual senses.
  6. Picking a jump rope before you begin practicing is the most important step of all. When the rope is looped around the end of your shoe, the bottom of the handles should come up to roughly your arm pits.
  7. There’s no need for excessively high jumps, only jump high enough so the rope can pass underneath without coming in contact with your feet. Conserve your energy for further jumps.
  8. If you find that jumping rope aggravates your knees or ankles, seek out a more forgiving surface (rubber mat, grass, etc).
  9. Don’t forget to breath as you complete repetitions.