How to Exercise With a Doorknob Rope

Detail of a metallic knob on white door

A doorknob rope allows you to exercise at home or at the office, providing you have a doorknob with some floor space nearby. Although doorknob exercisers may vary, according to manufacturers, they generally have handles on the ends of ropes that go through pulley systems, allowing you to use the resistance of your legs and arms against each other to increase the difficulty of the movements.

Exercise at least four to six times each week. Start gradually and work up to exercise sessions that last 30 to 60 minutes long. Use your doorknob rope to fulfill part of your exercise obligations, while alternating this form of exercise with other activities that raise your heart rate and strengthen your muscles, such as swimming, jogging, bicycling and walking.

Place an exercise mat on the floor near the doorknob. Place the doorknob loop over the doorknob, according to the product instructions. Group the handles to separate the left two from the right two, placing them on either side of the exercise mat.

Lie face-up on the mat with your head near the door. Perform the exercises without the rope to get the feel for each movement. Lift your right leg straight off the floor, stopping when you feel tightness in your muscles. Return your right leg to the floor and perform the movement with your left leg.

Place the left handles on your left foot and hand, while placing the right handles on your right foot and hand. Scoot up or down on your mat until your face is directly below the overhead pulley.

Pull your left hand toward the floor, straightening out your elbow while drawing your palm down. This will cause your left leg to rise off the floor. Keep your left knee straight while performing this movement. Hold the position for about one second, then return your left leg to the floor and your left hand to your starting position.

Repeat the movement with your right leg and right arm. Execute about 10 to 15 repetitions on each side, alternating between your right and left sides.

Work your abdominal muscles and your quadriceps by lying with your legs together on the ground. Grasp both handgrips and begin pulling your legs off the floor by contracting your abdominal muscles. Use your hands to assist you in lifting your legs. Hold the position for one second, then lower your legs to the starting position. Perform the exercise 15 to 20 times.


Consult your doctor before beginning a new exercise program, especially if you have any type of illness or injury.