Weighted Swiss Ball Wall Squat Exercise - How To Video & Tips
Try this exercise
Quads
Battle Ropes
Intermediate
Squat
Glutes, Shoulders
The reverse lunge with alternating waves battle ropes exercise builds leg power while torching calories. It combines lower body strength with cardio for a killer full-body workout.
1. Stand with feet hip-width apart, holding one battle rope handle in each hand 2. Step your right foot back into a reverse lunge position while keeping your core tight 3. Lower until both knees are bent at 90 degrees, then start alternating waves with the battle ropes 4. Perform 8-10 waves while holding the reverse lunge with alternating waves battle ropes position 5. Push through your front heel to return to start, then repeat on the left leg
• Keep your front knee directly over your ankle during the reverse lunge with alternating waves battle ropes • Drive the waves from your core, not just your arms • Stay low in the lunge position throughout the entire wave sequence • Keep your chest up and shoulders back while performing the reverse lunge with alternating waves battle ropes
• Letting the front knee cave inward during the reverse lunge with alternating waves battle ropes movement • Coming up too high between waves instead of staying in the lunge position • Using only arm strength for the waves instead of engaging your whole core during reverse lunge with alternating waves battle ropes
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your quads 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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