Exercise Profile
  • Target Muscle Group
  • Exercise TypeConditioning
  • Equipment RequiredRope
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelIntermediate
  • Secondary Muscles
    Abs, Adductors, Calves, Forearms, Glutes, Hamstrings, Lats, Quads, Triceps
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Reverse Lunge with Alternating Waves Battling Ropes Overview

The reverse lunge with alternating waves battling rope exercise is a rope slam variation and an exercise used to primarily target the muscles of the shoulders, arms, and core. The added reverse lunge will work the muscles of the lower body as well.

Battle rope exercises, such as the reverse lunge with alternating waves rope drill, are best used as a form of conditioning to get your heart rate up.

Reverse Lunge with Alternating Waves Battling Ropes Instructions

  1. Setup in a good athletic base position with your knees slightly bent, feet shoulder width apart, and both hands holding a rope.
  2. Alternate small waves with each rope by slamming them to the floor in a quick rhythmic fashion.
  3. As you complete waves, step back into a reverse lunge and alternate on each side.
  4. Utilize the arms to generate the force and absorb the impact with your legs.
  5. Repeat for the desired time, duration, or reps.

Reverse Lunge with Alternating Waves Battling Ropes Tips

  1. Keep some tension through the core to help transmit force through the floor and keep the spine somewhat neutral as your extremities are moving.
  2. It’s supposed to be a full body movement, get the legs involved at the point of impact to help absorb force. Don’t just simply rely upon your arms.
  3. Keep the knees soft to help lessen the load on your joints and keep it on the musculature.
  4. You can progress the movement by utilizing heavier ropes, changing the difficulty of the rope slam (i.e. utilizing variations that involve more joints), or by increasing the duration/repetitions.