Battle Rope Alternating Kneeling to Standing Wave
- Primary muscles
- Quads, Glutes
- Secondary muscles
- Shoulders, Triceps
- Equipment
- Battling Rope
- Movement pattern
- None
Steps
- 1 Begin in a kneeling position on the floor, holding one rope in each hand with a neutral grip.
- 2 Start making alternating waves with the ropes, raising one hand while simultaneously lowering the other.
- 3 As you continue the rope waves, step one foot forward into a half-kneeling position.
- 4 Return the forward foot to the kneeling position, maintaining the alternating rope waves.
- 5 Switch sides, stepping the other foot forward into a half-kneeling position while continuing the rope waves.
- 6 Return to the kneeling position to complete one repetition.
