Core / AbsIntermediate
Battle Rope Lateral Waves
Swinging both rope ends side to side along the floor to create horizontal snake-like waves. Adds rotational core and oblique demand.
Primary muscles
- Obliques
- Front Delts
- Cardiovascular System
Secondary muscles
- Transverse Abdominis
- Chest (Pectoralis Major)
- Forearm Flexors
- Quadriceps
- Sets
- 3–5
- Duration
- 20–30 sec
- Rest
- 30–60s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.