4 Battle Rope Workouts to Get the Legs of Your Dreams

by Josh Owenby

Battle Ropes are widely applauded for their excellent effectiveness in conditioning the upper body and core, but you can also get a great leg workout with the right moves. Read on to learn a few basic movements and then learn how to combine them in 4 powerful lower body battle rope workouts. Your legs will thank us later!

4 Leg-Burning Battle Rope Workouts

For each of the following workouts, complete as many reps as you can in 30 seconds before moving on to the next exercise. Here’s the kicker—try to only rest at the end of each round! Repeat the round 3-5 times.

Workout 1

  • Double Wave Jumps: Step up the basic wave move by adding a jump as you lift the rope up.
  • Alternating Lunge Wave Jump: Lunge forward with your right leg as you make a wave with your left hand. Repeat on the other side.
  • Squat Alternating Waves: Lower into and out of a squat as you make alternating wave motions.

Workout 2

  • Side-to-Side Lunge Waves: Lunge side-to-side while you make waves.
  • Side Lunge Alternating Waves: Make a wave with the opposite hand as you lunge to one side. Repeat on the other side.
  • Reverse Lunge Alternating Waves: Lunge to the back with the right leg while making a wave with the left hand. Repeat on the opposite side.

Workout 3

  • Power Slams: Begin by standing with feet hip-width apart and hold the ends of the rope in each hand. Bring your arms up and then slam the ropes down into the ground as you lower into a squat.
  • 180-degree Jumps: Do rotating plyo squats as you twist the ropes in the opposite direction.
  • Plyo Knee Tuck Slams: Get in push-up position with the end of the battle rope in each hand. Jump both feet in toward your chest and immediately return to the push-up position. From here, jump to standing and raise your arms overhead. Lower into a squat and slam the rope on the floor. Return to the pushup position.

Workout 4

  • Star Jumps: Start in a squat position with your feet close together and one end of the battle rope in each hand. Similar to a plyo jack, jump up while simultaneously kicking out your legs to the side and your arms out high and wide.
  • Fast Feet Waves: Make waves while practicing fast feet with bent knees. Easy!
  • Squat to Overhead Press: Place your feet a little wider than shoulder-width and hold the ropes at shoulder level. Lower down into a squat while you press the ropes overhead in line with your shoulders.

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