Battle Rope Squatting Alternating Waves

Exercise / Abs, Quadriceps, Shoulders

How to perform the exercise

  1. Holding a battle rope in each hand, bend at the knees and drive the hips back while you maintain a tight core.
  2. From this squat position, bring the left rope up as you move the right rope down.
  3. Immediately, bring the right rope up and move the left rope down.
  4. Keep repeating this alternating motion while remaining in the squat position.

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Exercise Tips

  1. Battle rope squatting alternating waves is a gym work out exercise that targets abs and quadriceps and shoulders and also involves biceps and glutes & hip flexors and hamstrings and upper back & lower traps. Refer to the illustration and instructions above for how to perform this exercise correctly. Barbell push and press, wide stance / sumo barbell squats and standing quadricep stretch are related exercise that target the same muscle groups as battle rope squatting alternating waves. Visit our directory for more exercises.


  1. Alternating wave
  2. Jumping Jack
  3. Reverse lunge with alternating wave
  4. Grappler throws
  5. Lateral lunge with double wave