View this exercise on Fitain

Battle Ropes Wave (Surrender Squat)

  • Intermediate
  • Battle Ropes
  • Full Body

Setup instructions

1) Attach the battle rope to a low anchor point.

2) Grab both ends of the rope and walk a few feet backwards.

3) Slowly bend your legs and lower yourself into a squat position. Keep the chest up, core tight, back flat and head neutral.

4) Lower your legs until they’re at least parallel to the floor.

Perform instructions

1) Whip the first rope with one arm to create a wave-like motion. Whip the second rope straight after - follow this pattern.

2) Whilst keeping the chest up and back flat, kneel with the right leg so you're in a half kneeling position.

3) Now, bring your knee down so you are fully kneeling.

4) Lift the left foot up and bring it in front of you.

5) Drive from the left heel and bring your right leg up to the starting position.

6) Repeat.

Health benefits

Cardiovascular Endurance

Skills

Coordination · Balance

Fitain is FREE
for everyone to use

All features & functionality are included. We have worked hard to make sure we can help as many people as possible take the next steps on their health and fitness journey.

Get started straight away

Sign up takes less than a minute and unlike existing apps, we don't ask for your age, weight, height, sex or shoe size. Find high-quality workout plans and health and fitness professionals in a matter of seconds. You can even take things a step further and connect with a trainer. You're in control and your information is always kept safe and secure at all times. We will never share your data with other companies.