Battle Rope Side Plank Wave
- Primary muscles
- Obliques
- Secondary muscles
- Shoulders, Forearms
- Equipment
- Battling Rope
- Movement pattern
- None
Steps
- 1 Begin in a side plank position, supporting your body on one forearm and the side of your foot, with your body in a straight line.
- 2 Grasp one end of a battle rope firmly with your top hand, extending your arm forward.
- 3 Engage your core and glutes to maintain a stable side plank throughout the exercise.
- 4 Using your top arm, vigorously move the rope up and down to create a continuous wave pattern.
- 5 Keep your hips lifted and your body rigid, resisting any rotation or sagging as you wave the rope.
- 6 Continue the waving motion for the desired duration, then switch sides and repeat.
