High-knee skip
- Intermediate
- Jump rope
Knees to hip height without losing rhythm
Muscles worked
- Primary:
- Calves
- Secondary:
- Core, Quads
How to do it
- Skip foot to foot, driving each knee up to hip height.
- Keep your torso tall and your abs braced.
- Go by time: 20-30 s is plenty at first.
Common mistakes
- Leaning back so you can lift the knee higher.
- Speeding up until you lose control of the rope.
Tips
- Spikes the heart rate: use it late in the warm-up or as a finisher.
- If you tangle, lower the knee height before slowing the rope.