Muscle Building Lower Body Battle Ropes Exercises

by Josh Ownby

Many think battle ropes, and their results, are restricted to the upper body, but this is far from the truth. In fact, performing lower body movement in conjunction with a set of battle ropes accelerates muscle building and stimulates the heart. Take a look at these five muscle building lower body exercises to get started with rope exercises and see for yourself how battle ropes affect your workouts.

Alternating Waves With Squat

Using the standard alternating waves exercise, you can integrate a full squat into your routine to really work the lower body. You can accomplish this in two ways: either assume squatting position and remain in that position during the workout, or you can do squat repetitions during the exercise.


Begin in a standing position, holding each end of your battle rope, and drop into a squatting position .Kick both legs out behind you, then jump back into a squatting position. Immediately jump as high as you can, raising both arms with your battle ropes. It might sound simple, but this exercise is tough and excellent to build endurance and muscle.

Battle Rope Jump

Have you ever tried jumping, repeatedly, for exercise? It really makes the heart race and builds explosive strength in your lower body. By adding battle ropes into the mix, you add difficulty to the exercise and maximize your lower body workout. Jump as hard as you can, raising your workout ropes high above your head and return to a squatting position. Repeat as many times as possible.

Battle Ropes work the entire body and provide a great supplement to the traditional “leg day” in the gym. If you’re looking for a great cross-training exercise, try a set of our exercise ropes today, and reinvigorate your lower body workouts.