Movement overview

The Band Half Kneeling Chop is a core stabilization exercise that targets the obliques, shoulders, and hips. It involves a rotational movement that helps improve functional strength and balance. This exercise is performed in a half-kneeling position using a resistance band anchored at shoulder height.

Step-by-step cues

1. Anchor a resistance band at shoulder height.
2. Kneel on one knee with the opposite foot flat on the ground, forming a 90-degree angle at both knees.
3. Hold the band with both hands, arms extended towards the anchor point.
4. Engage your core and rotate your torso, pulling the band diagonally across your body from high to low.
5. Return to the starting position in a controlled manner.
6. Perform the desired number of repetitions before switching sides.

Technical tips

• Keep your core engaged throughout the movement to maintain stability.
• Ensure your hips remain square and do not rotate with your torso.
• Focus on a smooth, controlled motion rather than speed.
• Maintain a neutral spine and avoid arching your back.
• Exhale as you pull the band across your body and inhale as you return to the starting position.
• Adjust the band's tension by stepping closer or further from the anchor point.