Kysero
Try for free

Glutes · Intermediate

Rear Lunge with Battling Ropes

Alternating reverse lunges combined with continuous battle-rope waves for coordinated conditioning.

View instructionsAll exercises
Back to all exercises
Rear Lunge with Battling Ropes demonstration

Exercise overview

Training details

GlutesQuadricepsHamstringsShouldersCoreCardio

Equipment

Battle Ropes

Sets × time

3 × 20 sec

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand upright, holding the ends of the battling ropes.
  2. 02Step back with your right leg into a lunge, keeping your left knee over your left ankle.
  3. 03As you lunge, swing the ropes vigorously in an alternating motion.
  4. 04Return to the starting position and repeat on the other leg.
  5. 05Continue alternating legs and arm motions for the desired amount of repetitions.

Keep exploring

Variations

Browse the full library

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

Related variationBattle Rope Alternating-Wave Side LungeRelated variationSide Lunge

Keep exploring

Alternatives

Browse the full library

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

Comparable substituteAssisted Cossack SquatComparable substituteLateral Lunge with Heel TouchComparable substituteBody Weight 3 Way Lunge MatrixComparable substituteMedicine Ball Split SquatComparable substituteBarbell Reverse LungeComparable substituteAlternating Safety Bar Reverse Lunge

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder