Battle Rope Alternating Squat Wave
- Primary muscles
- Quads, Glutes
- Secondary muscles
- Calves, Shoulders, Triceps
- Equipment
- Battling Rope
- Movement pattern
- None
Steps
- 1 Start in a deep squat position with your feet shoulder-width apart and toes pointed slightly out. Hold one end of a rope in each hand with a neutral grip, letting the ropes rest low.
- 2 Explosively extend your hips and knees to jump off the floor. As you jump, simultaneously perform an alternating arm wave, raising one arm high while lowering the other.
- 3 Land softly back into a deep squat position, immediately reversing the arm wave movement to prepare for the next repetition.
