Rear Lunge with Battling Ropes
The Rear Lunge with Battling Ropes combines lower body strength with upper body endurance. This exercise targets your glutes, quadriceps, and core while engaging your arms through the ropes.
- Stand with feet hip-width apart, holding the battling ropes in both hands.
- Step back with your right leg into a lunge, keeping your front knee over your ankle.
- As you lunge, alternate waves with the ropes, creating a rhythmic motion.
- Push through your front heel to return to the starting position.
- Repeat on the other side, maintaining control and form throughout.
How to perform the Rear Lunge with Battling Ropes
- Set up. Set up in a stable, balanced starting position appropriate for the Rear Lunge with Battling Ropes using your rope.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your primary working muscles.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your working muscles rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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