Band Half Kneeling Chop
Description
The band half kneeling chop is a rotational core move where a band is anchored at high to the side and the lifter pulls it diagonally down across the body from a half kneeling stance. The narrow base challenges hip stability while the chop hits the obliques.
Equipment Required
Band Half Kneeling Chop Instructions
- Anchor a band at a high point on one side.
- Set up in a half kneeling position with the inside leg up.
- Grip both ends of the band with arms extended toward the anchor.
- Brace your core and keep your hips squared.
- Pull the band diagonally down and across to the opposite hip.
- Rotate the torso through the chop without moving the hips.
- Squeeze the obliques at the end of the motion.
- Return with control to the start. Complete reps and switch sides.
Band Half Kneeling Chop Form & Visual
Band Half Kneeling Chop Benefits
- Trains rotational core
- Hits the obliques
- Builds anti-rotation control
- Half kneeling challenges hips
- Useful for athletes
- Strong functional move
Band Half Kneeling Chop Muscles Worked
- Obliques
- Rectus abdominis
- Hip flexors
Band Half Kneeling Chop Variations & Alternatives
- Cable Chop
- Pallof Press
- Wood Chop
- Russian Twist
