Legs · Battle Ropes
Battling Ropes Split Jump
How to do the battling ropes split jump, 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
- Lunge
- Mechanic
- Compound
How to do it
Drop into a split-stance lunge holding a battle rope end in each hand. Wave the ropes while explosively switching legs in the air on each jump, landing softly into the opposite lunge as you keep the waves going.
- 1Quads and glutes loading and exploding on each switch
- 2Shoulders and arms driving the rope waves
- 3Soft, controlled landing into the lunge
Common mistakes
- Letting your front knee cave inward on landing
- Letting the rope waves die out mid-set
- Slamming down stiff instead of absorbing the jump
Muscles worked
The battling ropes split jump mainly works the quads and glutes, with the forearms, hamstrings, calves, lower back, upper traps, upper abs, lower abs, obliques, front delts, side delts, and hip flexors assisting.
- QuadsPrimary
- GlutesPrimary
- ForearmsSupport
- HamstringsSupport
- CalvesSupport
- Lower BackSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower AbsSupport
- ObliquesSupport
- Front DeltsSupport
- Side DeltsSupport
- Hip FlexorsSupport
- BicepsMinor
- TricepsMinor
- LatsMinor
- Mid TrapsMinor
- Rear DeltsMinor
- AdductorsMinor
- Tibialis AnteriorMinor
Kovo programs the battling ropes split jump 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.