Zirv Fitness
Strength exercise

Battle Rope Squat Waves

How to do it

  1. Anchor a set of battle ropes to a fixed point and hold one end in each hand, standing with feet shoulder width apart.
  2. Bend your knees and sink into a squat position, holding your thighs roughly parallel to the floor for the set.
  3. Brace your core to keep your torso stable in the squat while your legs hold the position.
  4. Whip your arms up and down in alternating waves, driving the movement from your shoulders while your quadriceps and glutes hold the squat.
  5. Keep a steady breathing rhythm as you continue the waves, exhaling on the more forceful downward whip of each arm.
  6. Avoid letting your hips rise or your knees collapse inward as fatigue builds in the held squat position.

Muscles worked

QuadricepsMuscles located at the front of the thigh, responsible for extending the knee. All Quadriceps exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus 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, Gluteus Maximus, Shoulders, Core
Measured in
Reps and weight