Half-Kneeling Stability Chop

The half-kneeling stability chop increases power while strengthening the entire core, especially the obliques. The half-kneeling position is a slight variation of the standing and kneeling stability chop exercises.


  1. 760_A
    Clip a rope attachment to the highest level of an adjustable cable machine. Kneel on the floor, with your leg closest to the weights bent to 90 degrees, foot flat on the floor. Extend your arms and grab the rope with an overhand grip, hands shoulder-width apart.
  2. Half-Kneeling Stability Chop
    Brace your core, squeeze your glutes, and use your torso to pull the rope down and across your body, past your opposite hip. Return to the starting position and repeat before switching to the other side.

Trainer’s Tips

  • Avoid rotating your torso during the movement.
  • Maintain a slight bend in the elbows.
  • Maintain a tall and straight spine throughout the exercise.