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
Common Mistakes
Common mistakes content is coming soon.
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.