Half-Kneeling Woodchop

Obliques, Abs, GlutesCable Machine or Band

The half-kneeling woodchop targets your abs and obliques from a stable base. Kneeling locks your hips in place so your legs cannot assist the twist.

How to do it

1Kneel on the knee closest to the anchor point and place your front foot flat at a 90-degree angle.

2Grasp the handle with both hands attached to a high cable or band.

3Pull the handle diagonally down toward your opposite hip, twisting only your upper body.

4Keep your hips and pelvis completely still throughout the set.

5Slowly return to the start position, finish your reps, then switch sides.

Common mistakes

Shifting your hips or swaying your lower body during the turn.

Bending your arms to pull instead of driving the turn with your core.

Arching your lower back due to lack of core engagement.

Breathing

Inhale at the top and exhale as you chop diagonally downward.

Make it harder or easier

To make it easier, lower the resistance.

To make it harder, align your front and back feet in a straight line to challenge your balance.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.