Battling Ropes Alternate Arms Side Lunge
Description
The battling ropes alternate arms side lunge combines fast alternating wave slams with lateral lunges. The result is a brutal full body conditioning move that hammers the shoulders, glutes, and core.
Equipment Required
Battling Ropes Alternate Arms Side Lunge Instructions
- Grip the ends of the battle ropes with one in each hand.
- Stand tall facing the rope anchor with feet hip width apart.
- Begin alternating fast waves with each arm.
- On every few waves, step out into a side lunge with one leg.
- Push the hips back and bend the lunging knee while keeping the other leg straight.
- Drive back to the start and continue alternating waves.
- Side lunge to the opposite side on the next set of waves.
- Maintain a steady rope rhythm throughout the duration.
Battling Ropes Alternate Arms Side Lunge Form & Visual
Battling Ropes Alternate Arms Side Lunge Benefits
- Hammers the shoulders and arms with continuous wave work.
- Strengthens the glutes and inner thighs through repeated side lunges.
- Spikes heart rate for elite cardio conditioning.
- Trains coordination between upper and lower body.
- Builds grip endurance from sustained rope handling.
- Develops lateral hip and ankle stability.
Battling Ropes Alternate Arms Side Lunge Muscles Worked
- Anterior deltoid
- Gluteus maximus
- Adductors
- Quadriceps
- Core
Battling Ropes Alternate Arms Side Lunge Variations & Alternatives
- Battling Ropes Alternating Waves
- Battle Rope Side to Side
- Battle Rope Lateral Shuffle
- Battle Rope Squat to Wave
