Battle Rope Alternating Lunge Wave
- Primary muscles
- Quads, Glutes
- Secondary muscles
- Shoulders, Triceps, Hamstrings
- Equipment
- Battling Rope
- Movement pattern
- None
Steps
- 1 Stand facing the rope anchor point, holding one end of the battle rope in each hand with an overhand grip.
- 2 Position your feet hip-width apart with a slight bend in your knees, keeping your core engaged.
- 3 Step your right leg back into a reverse lunge, lowering your hips until both knees are bent at about 90 degrees.
- 4 As you lunge, simultaneously begin to create alternating waves in the ropes by driving one arm up and then down forcefully, followed immediately by the other arm.
- 5 Maintain this continuous alternating wave motion with your arms as you push off your right foot to return to the standing position.
- 6 Immediately step your left leg back into a reverse lunge, continuing the alternating rope waves throughout the movement.
- 7 Push off your left foot to return to the standing position, still maintaining the continuous alternating rope waves.
- 8 Continue alternating lunges and rope waves for the desired duration or repetitions.
