Battle-Rope Split Jump
Power & agility collide! Battle ropes meet split jumps for a high-intensity, full-body burn.
The Battle-Rope Split Jump is a compound exercise that mainly works the quads and back, with help from the core and glutes & hips. You'll need: battle ropes.
Required Equipment
Battle-Rope Split Jump Muscles Worked
Primary
Quads (quadriceps femoris); Lats (latissimus dorsi)
Secondary
Abdominals (rectus abdominis); Glutes (gluteus maximus)
Battle-Rope Split Jump Variations and Alternatives
How to do the Battle-Rope Split Jump
Start by standing in front of the battling ropes with your feet shoulder-width apart and the ropes in both hands.
Hold the ropes with a firm grip and prepare to perform a split jump.
Lower your body into a split squat, with one foot forward and the other extended behind you.
Simultaneously, use your arms to make waves with the battling ropes while in this split stance.
Explosively jump up and switch the position of your legs in mid-air, landing in a split squat with the opposite leg forward.
As you continue to make waves with the ropes, keep jumping and switching your stance, maintaining a consistent and rhythmical motion.
Engage your core throughout the exercise and focus on keeping the waves in the ropes consistent.
Perform the exercise for the desired time interval or number of jumps, then rest and repeat for the desired number of sets.
Remember to maintain good form throughout the exercise, and adjust the intensity by changing the speed and amplitude of the waves in the ropes. Always warm up properly before starting this high-intensity workout, and consider working with a fitness professional to ensure proper technique.
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Battle-Rope Split Jump FAQs
What muscles does the Battle-Rope Split Jump work?
The Battle-Rope Split Jump mainly works the quads and back, with help from the core and glutes & hips. The main muscles are the quadriceps femoris and latissimus dorsi.
What equipment do you need for the Battle-Rope Split Jump?
Battle ropes.
Is the Battle-Rope Split Jump a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Battle-Rope Split Jump go on?
It belongs on leg day in a push/pull/legs routine.
What are some Battle-Rope Split Jump variations and alternatives?
Similar exercises include the Alternating Battle-Rope Wave with Kneeling Get, Battle-Rope, Alternating Battle-Rope Arm Jump-Squat and Battle-Rope Half Kneeling.
Training calculators
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