Half-Kneeling Cable Chop
Quick Information
Category
Balance & Stability
Difficulty
Beginner
Equipment
Cable Machine, Resistance Band
Primary muscle group
Obliques, Transverse Abdominis
Secondary muscle groups
Latissimus Dorsi, Gluteus Maximus, Deltoids
Movement pattern
High-to-Low Diagonal Chop
Training goal
Trunk Stability
Sport
General Athletic Development, Football, Soccer, Basketball, Hockey, MMA
Overview
Purpose. Train the trunk to transfer force diagonally while the pelvis stays still.
How it fits the system. A beginner-level high-to-low diagonal chop entry in the Balance & Stability section, programmed to develop trunk stability. Related work in the library: Bird Dog Row and Single-Leg Anterior Reach.
Primary muscles
Obliques, Transverse Abdominis
Secondary muscles
Latissimus Dorsi, Gluteus Maximus, Deltoids
Movement pattern
High-to-Low Diagonal Chop
Equipment
Cable Machine, Resistance Band
Difficulty
Beginner
How to Perform
- Set the cable high and kneel side-on with the inside knee down.
- Grip the handle with both hands and set the ribs over the pelvis.
- Pull the handle diagonally down and across to the outside hip.
- Return under control without letting the trunk rotate.
Coaching Cues
- "Move the arms, not the hips."
- "Ribs stay stacked."
- "Squeeze the down-side glute."
Common Mistakes
- Rotating the pelvis to complete the range.
- Losing the tall half-kneeling posture.
Progressions & Regressions
Progressions
Add load, or progress to a standing or split-stance chop.
Regressions
Use a band with less tension, or reduce range.
When to Use It
When to use
Trunk stability work and warm-ups for rotational sports.
When not to use
Knee pain in the kneeling position, or acute low-back irritation.
Programming
8–12 reps per side, 3 sets, 60 seconds rest.
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