About this exercise
A rotational core exercise performed from a half-kneeling stance, pulling a resistance band diagonally downward across the body to develop oblique strength, anti-rotation stability, and hip-to-shoulder coordination.
Band Half-Kneeling Chop
Step by step instructions, muscle activation and variants for the Band Half-Kneeling Chop.
MediumObliques
How to Perform
- Anchor the resistance band at a high point and kneel on the inside knee, facing sideways to the anchor
- Hold the band with both hands extended toward the anchor point
- Brace your core and pull the band diagonally downward across your body toward the opposite hip, rotating through the trunk
- Pause briefly at the bottom with arms extended
- Slowly return to the start position under control, resisting the band's pull
- Complete all reps on one side before switching to the opposite side
Muscle Activation
Primary
Obliques
Secondary
AbsRear shouldersTrapeziusMiddle back
About the Band Half-Kneeling Chop
The Band Half-Kneeling Chop 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.
