Jump Rope: Criss Cross

Practical Usage

Incorporate this exercise into the routine of your choice with the upcoming ExRx app. Or use the workout creation guide for an evidence-based do-it-yourself approach.

Jump Rope: Criss Cross


Bearing: Weight
Impact: High



Grasp jump rope handles on each side. Initiate side swing mount or start with rope behind body and swing rope from behind over head.


As rope travels forward in front of body, cross arms downward in front of hips and jump over rope. Keep arms crossed while rope swings up behind body. As rope travels forward in front of body, uncross arms back out to sides and jump over rope and repeat.


Hop heights should be minimal, just enough to clear rope, maximize jump rope efficiency, and decrease joint impact. Intensity can be altered by increasing speed of hops.

Force (Articulation)


Aerobic Conditioning | Exercise Instruction | Cardio Exercises

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