Legs · Battle Ropes
Seated Battle Rope Waves
How to do the seated battle rope waves, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Battle Ropes
- Difficulty
- Advanced
- Logged as
- Timed hold
- Movement
- Gait
- Mechanic
- Accessory
How to do it
Sit with legs extended in front, holding the ropes, and create alternating waves while maintaining an upright posture.
- 1Sit with your legs extended and grip the ropes; create alternating waves so you feel your shoulders, arms, and core working
- 2Sit tall and keep your back upright to maintain stability
- 3Keep a steady rhythm and consistent amplitude in the waves
Common mistakes
- Don't slouch or round your back while waving the ropes
- Avoid letting the ropes go slack, maintain tension throughout
- Don't jerk your arms uncontrollably; the movement should be fluid
Muscles worked
The seated battle rope waves works the quads, glutes, hamstrings, upper abs, and calves.
- QuadsSupport
- GlutesSupport
- HamstringsSupport
- Upper AbsSupport
- CalvesSupport
- ForearmsMinor
- Lower AbsMinor
- ObliquesMinor
Kovo programs the seated battle rope waves 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 April 2026.