Exercise Library
Battling Ropes Alternate Arms Side Lunge
Battling Ropes Alternate Arms Side Lunge — Stand with feet shoulder-width apart holding a battling rope in each hand. Step out into a side lunge by bending one knee while keeping the opposite leg straight. As you lunge, create alternating waves with the ropes by moving your arms up and down in a controlled, powerful motion. Push back to the starting position and repeat on the other side while switching arm movement. Maintain an engaged core and steady rhythm — this dynamic exercise combines lower-body strength with upper-body power and cardio conditioning.
Primary muscle
Quadriceps
Secondary muscles
glutes, hamstrings (primary), with shoulders, upper back, arms, and core stabilizers — improves full-body strength, endurance, coordination, and cardiovascular fitness.
Equipment
Bodyweight
Category
Cardio
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