If you're looking for a unique, simple, and effective full body exercise then the elevator wave might be just the thing for you.

Also known as the wave squat, this exercise can provide a great full body workout by combining battle ropes with squats to work the muscles of the legs, back and arms, as well as getting your heart pumping along the way with some additional cardio.

How To Perform Battle Rope Elevator Waves?

• Loop an exercise rope through a Battle Rope Anchor and hold one end in each hand.

• Stand with your feet shoulder width apart and quickly alternate your arms up and down in a whipping motion to make the ropes wave.

• While continuing to wave the ropes, lower down into a squat until your thighs are parallel with the floor.

• Push back up through your heels until you are standing up straight, still moving the ropes.

• Repeat continuously for steady state work or in 20-30 second bursts for HIIT.

What Muscles Do Elevator Waves Work?

By combining squats with Battle Rope, elevator waves work the whole body. The squat works the quads and hamstrings, with the calves receiving some stimulation as they work to stabilise you.

Meanwhile the wave motion with the battle ropes works the lats, delts, biceps, forearms, and abs which work to stabilise your torso throughout the entire exercise.

Wave squats also provide a great cardiovascular workout, with the exercise being a great fit for High Intensity Interval Training (HIIT).

By performing the exercise intensely in short bursts of 20-30 seconds each, you can really get the heart pumping, resulting in a workout that is great for both strength and conditioning.

Who Can Benefit From Performing Elevator Waves?

As they only require battle ropes, elevator waves are a great option for both beginners and more advanced athletes alike.

By changing the speed that you perform the exercise you can control the level of intensity you want.

If you’re a beginner or want some steady state work, start off with a slow and continuous rhythm. If you want something more intense try HIIT - going as fast as you can while maintaining good form for short, 30 second bursts of intense work combined with 30-60 seconds of slower paced exercise to let you catch your breath.

Whether you call them Elevator Waves or Wave Squats, this is a highly efficient, full-body exercise that requires minimal equipment, time, and space.

It targets everything from your quads to your cardio, making it a valuable addition to any workout routine. Why not combine your battle rope with a Fitness Sled for even more conditioning possibilities.

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Tags: Equipment > Battle Ropes ; Exercise Type > Conditioning