Legs · Battle Ropes
Battling Ropes Alternate Arms Jump Squat
How to do the battling ropes alternate arms jump squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Battle Ropes
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Squat
- Mechanic
- Compound
How to do it
Hold one battle rope end in each hand and drop into a quarter squat. Wave the ropes alternately while explosively jumping up and landing back into the squat, keeping the waves continuous through each jump.
- 1Quads and glutes exploding on every jump
- 2Shoulders and arms driving the alternating waves
- 3Soft, controlled landing back into the squat
Common mistakes
- Landing stiff or with knees caving inward
- Letting the rope waves die out while you jump
- Rounding your back as you sink into the squat
Muscles worked
The battling ropes alternate arms jump squat mainly works the quads and glutes, with the forearms, hamstrings, calves, lower back, upper traps, upper abs, lower abs, obliques, front delts, and side delts assisting.
- QuadsPrimary
- GlutesPrimary
- ForearmsSupport
- HamstringsSupport
- CalvesSupport
- Lower BackSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- Front DeltsSupport
- Side DeltsSupport
- BicepsMinor
- TricepsMinor
- LatsMinor
- Mid TrapsMinor
- Rear DeltsMinor
- AdductorsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the battling ropes alternate arms jump squat for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.