About this exercise
The chop knee raise is a dynamic plyometric exercise that pairs an explosive overhead arm chop with a powerful knee drive. It trains coordination, core stability, and total-body conditioning simultaneously.
Chop Knee Raise
Step by step instructions, muscle activation and variants for the Chop Knee Raise.
MediumAbsCore
How to Perform
- Stand tall with feet hip-width apart and both arms raised overhead
- Drive one knee explosively upward toward your chest while simultaneously swinging both arms down in a diagonal chopping motion
- Lower the foot back to the floor and raise arms overhead to return to the starting position
- Alternate legs with each rep or complete all reps on one side before switching
Muscle Activation
Primary
AbsCore
Secondary
Front shouldersObliques
Common Mistakes
Common mistakes content is coming soon.
About the Chop Knee Raise
The Chop Knee Raise is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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