Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Basketball

Jump Rope

Also called Skipping rope, Double-unders

BodyweightCompoundEasy to learn
Front
Back
Primary Secondary

Works

Calves

Also quads, delts

You need

Nothing but the floor

How to do itPictures · 3 steps
1Land
2Hop
Main musclesAlso working
  1. 1Stay on the balls of your feet
  2. 2Turn the rope with your wrists, not your arms
  3. 3Jump just high enough to clear it

Most common mistake

Jumping high and landing on the heels.

Watch a demo

Good for

  • Top 10 for basketball

Compare with

vs Pogo Hopsvs Single-Leg Calf Raisevs Seated Calf Raise
A
For basketball
#5 of 27
See the full list →
Research
74
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 74
TransferStrong
Injury protectionGood
PracticalityExcellent

Quick, springy ankle work that’s cheap and easy to do anywhere.

Research behind these criteria

  • Transfer: Seitz et al., 2014 · Markovic, 2007 · Blagrove et al., 2018 · Rønnestad & Mujika, 2014
  • Injury protection: Lauersen et al., 2014 · van Dyk et al., 2019 · Harøy et al., 2019 · Webster & Hewett, 2018
How scores work

Machine taken? Swap to

  • SBulgarian Split SquatDumbbell
  • ASingle-Leg Calf RaiseDumbbell
  • ATrap Bar DeadliftBarbell
  • SLateral BoundBodyweight

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280