Intermediate
Half-Kneeling Stability Reverse Chop
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Half-Kneeling Stability Reverse Chop is a great exercise that explicitly strengthens core muscles while targeting obliques and transverse abdominis.
Exercise Instructions
-
Step 1
Attach the rope attachment at the lowest level to the cable station machine. Begin by kneeling on the floor with your outer knee (the knee farthest from the weight stack) bent at a 90-degree angle. Keep that foot on the ground at all times. -
Step 2
With your arms fully extended, grasp the rope with an overhand grip shoulder-width apart. Tighten your abs and squeeze your buttocks to keep your torso from moving. Pull the rope up and across your body to the opposite shoulder. Then return back to the starting position.
Muscle Groups
Half-Kneeling Stability Reverse Chop targets Abs, Hips, Lower Back, Shoulders as seen below.
Exercise Tips
- Be sure to keep your torso square and upright throughout the movement.
- Don't hyperextend your lower back, but focus on keeping a tall, straight spine.
Standing Stability Reverse Chop
Intermediate
Kneeling Stability Reverse Chop
Intermediate
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