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The HIT MethodAn independent guide to high-intensity training

Double Under: How to Do It, Muscles Worked and Easier Options

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The Double Under is an advanced jump rope movement that requires passing the rope under your feet twice per jump. This high-impact exercise demands precise timing and coordination, making it a challenging addition to your high-intensity interval training. You will need a properly sized jump rope and a flat surface with good traction.

Executing this movement targets your calves and quadriceps while heavily relying on your forearms to spin the rope rapidly. Your core also works continuously to maintain an upright posture and stabilize your body during the explosive bounds.

Exercise data

Impact
High
Level
Advanced
Equipment
Jump rope
Main muscles
calves, quadriceps
Also working
forearms, core
Movement
Passing the rope under the feet twice per jump
Low-impact swap
single-unders with a higher jump

How to do a double under

Stand tall with your feet together, holding the jump rope handles with your elbows tucked close to your ribs. Position your hands slightly in front of your hips and let the rope rest behind your heels.

  1. Initiate a standard jump by pushing off the balls of your feet.
  2. As you leave the ground, flick your wrists downward and forward to accelerate the rope.
  3. Keep your torso upright and avoid piking your legs forward.
  4. Allow the rope to pass under your feet twice before you land.
  5. Land softly on the balls of your feet and immediately rebound into the next jump.

Form cues

  • Spin with your wrists, not your shoulders.
  • Jump higher, do not spin harder.
  • Keep your elbows glued to your ribs.
  • Stay tall and look straight ahead.

Common mistakes

  • Donkey kicking. Keep your legs straight and directly under your body instead of kicking your heels backward.
  • Piking the legs. Maintain a straight line from your head to your toes rather than lifting your knees or feet forward.
  • Wide arms. Pull your elbows back into your ribs to keep the rope loop tight and close to the ground.
  • Jumping too early. Wait until the rope is just about to strike the ground before you initiate your jump.
  • Heavy landings. Absorb the impact by bending your knees slightly and staying on the balls of your feet.

Easier and harder versions

Easier

  • single-unders with a higher jump
  • Penguin taps (jumping and tapping your thighs twice while airborne)
  • Standard single-unders

Using it in intervals

Double unders require intense focus and rapidly spike your heart rate during high-intensity intervals. When programming this movement, keep the work periods short to maintain the explosive power needed for the extra rope rotation. As fatigue sets in, you will naturally want to widen your arms or jump out of rhythm. Focus on keeping your hands close to your hips and bounding straight up to prevent tripping on the rope.

Formats that suit this move: Jump Rope HIIT Workout, 30/30 Intervals, EMOM Workout.

Impact note. This move involves jumping. If impact bothers your knees, ankles, back or pelvic floor, use the low-impact swap: single-unders with a higher jump.

Similar moves

Curious about energy use? See calories burned: jumping rope.

When to stop and see a doctor

  • Sharp pain in your Achilles tendon or calves.
  • Sudden knee joint pain during takeoff or landing.
  • A popping sensation in your feet or ankles.
  • Severe lower back pain upon landing.

This page is general information, not medical advice. If you have a heart condition, high blood pressure, joint problems, are pregnant or have been inactive for a long time, talk to your doctor before starting vigorous exercise.

How this page was made. Exercise data (impact, level, equipment, muscles) was compiled by our editors as a general anatomy and coaching guide. Text drafted with AI assistance and checked by the Training Desk; see how we write. Last checked October 2026.