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Quadriceps · Intermediate

Battle Rope Alternating-Wave Jump Squat

Jump squat combined with alternating rope waves for coordinated lower-body power and conditioning.

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Battle Rope Alternating-Wave Jump Squat demonstration

Exercise overview

Training details

QuadricepsGlutesFull BodyCardio

Equipment

Battle Ropes

Sets × reps

3 × 8

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Stand facing the anchor with one rope end in each hand and your feet about shoulder width.
  2. 02Begin small alternating waves, then descend into a controlled quarter-to-half squat.
  3. 03Drive through both feet to jump vertically while continuing the alternating arm rhythm.
  4. 04Land softly on both feet with your knees tracking over your toes and absorb the landing in a squat.
  5. 05Reset your balance and rope rhythm before the next jump; stop when landing control deteriorates.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionBattle Rope Alternating WavesRelated variationSquat JumpRelated variationBattle Rope SlamsRelated variationBattle Rope CirclesRelated variationBattle Rope Jumping JackRelated variationAlternating Single-Arm Battle-Rope Slams

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteAlien Squat JumpComparable substituteAlternating Dumbbell Split JumpComparable substituteBox JumpComparable substituteBroad JumpComparable substituteVertical JumpComparable substituteLateral Bound

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