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Strength Training
Half-Kneeling Cable Chop
Intermediate
About This Exercise
An anti-rotation core exercise performed in half-kneeling stance. The kneeling base challenges hip stability while the chop trains diagonal core control — a core staple for golf and racquet sport athletes.
1Setup
Set a cable at a high pulley with a single handle attached. Kneel sideways to the cable on one knee (the inside leg, closer to the cable), with the outside leg planted flat with the knee at 90°. Grip the handle with both hands at shoulder height.
2Execution
Pull the handle down and across your body in a controlled diagonal arc, finishing past your outside hip. Resist the cable's pull throughout — this is anti-rotation, not a twist. Slowly return to start with control. Complete all reps on one side, then switch.
Pro Tips
- The torso rotates only as much as the chop demands — keep the spine long
- Squeeze your glutes on both legs to stabilise the hips
- Slow and controlled is the point — no momentum
- Switch the kneeling leg between sides
Train This Exercise
Quick workout with this exercise