Zirv Fitness
Strength exercise

Battle Rope Lunge Waves

How to do it

  1. Anchor the battle ropes at their midpoint and hold one end in each hand, standing with feet hip-width apart facing the anchor.
  2. Step one foot back into a lunge position, lowering the rear knee toward the floor while keeping the front knee over the front foot.
  3. Hold the lunge stance and drive alternating waves through the ropes, snapping the shoulders to send the waves down the rope.
  4. Keep your core braced to hold the torso upright and stable as your shoulders drive each wave.
  5. Exhale sharply on each downward wave, completing the target number of wave reps before switching your lunge stance to the other leg.
  6. A common fault is letting the back knee sink and rise repeatedly, so hold a steady lunge depth through the working quadriceps for every wave rep.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
ShouldersMuscles surrounding the shoulder joint, responsible for a wide range of arm movements. All Shoulders exercises
CoreThe group of trunk muscles across the abdomen, sides, and lower back that stabilize the spine and pelvis and transfer force between the upper and lower body. All Core exercises

Related Quads exercises

Axle Clean and PressBarbell CleanBarbell Clean and JerkBarbell Hang CleanBarbell Hang SnatchBarbell Muscle Snatch
Type
Strength
Equipment
Battle Ropes
Primary muscles
Quadriceps, Shoulders, Core
Measured in
Reps and weight