Battle Rope Lunge Lateral With Waves (alternating)

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The battle rope lunge lateral with waves (alternating) is a workout that primarily targets the shoulders, quads, and glutes.

During this exercise, the battle rope is used to create waves while performing alternating lunges laterally.

While the workout also engages secondary muscles, such as the core and arms, its main focus is on the shoulders, quads, and glutes.

Stand with your feet shoulder-width apart, holding the battle rope handles in each hand.
Take a step forward with your right foot, bending your knee to lower into a lunge position.
Simultaneously, raise your arms up and out to the sides, creating waves in the battle rope.
Push off with your right foot to return to the starting position, while switching the lunge to the left side.
Repeat the lunge on the left side, while continuing to create waves with the battle rope.
Alternate lunging and creating waves with the battle rope for the desired number of repetitions.

Start by standing with your feet hip-width apart, holding the battle ropes in each hand.
Engage your core and maintain a tall posture throughout the exercise.
Take a big step to the side with your right foot, simultaneously lowering into a lunge position.
As you lunge, create waves with the battle ropes by forcefully moving your arms up and down.
Push off with your right foot to return to the starting position, then repeat the lunge on the left side.
Focus on squeezing your shoulders, quads, and glutes during each lunge to maximize muscle engagement.