Single-Under
Technique guide
Set-up
- Hold a rope sized so the handles reach about your armpits, with your hands just in front of your hips.
How to do it
- Turn the rope over your head and make one small, low jump as it passes under your feet.
- Land softly and jump again for the next turn.
- Keep going for the prescribed reps or time.
Coaching cues
- One jump, one turn: keep the rhythm even.
- Stay up on the balls of your feet with soft knees.
Common mistakes
- Double-bouncing between turns.
- Looking down at your feet.
Safety
- Jump on a gym floor or boards rather than concrete to go easy on your shins.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
Harder
Same movement
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