Exercises / Back & spine
Half-kneeling chop and lift
- Strength
- Back & spine
- Resistance band, Foam pad
Move a light band diagonally across the body while keeping the pelvis steady.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Common starting dose: 6-10 controlled lifts per side, 2 sets.
Start: Half kneeling
Steps
- Kneel with one knee padded and the other foot forward.
- Hold a light band with both hands beside the rear hip.
- Lift the hands diagonally toward the opposite shoulder, then lower slowly. Switch sides.
Cues
- Stay tall
- Let the arms move while the pelvis stays quiet
Common mistakes
- Leaning sideways
- Twisting the knee
- Using a heavy band
Used for
- Diagonal trunk control
- Return-to-sport preparation
Take care (2)
- Use a foam pad and avoid kneeling on a painful knee.
- Keep the trunk controlled and stop if symptoms increase.
Evidence (1)
- Diagonal chop and lift tests had good repeat reliability in healthy adults; this does not establish treatment benefit for band exercises.1
Easier
References (1)
- Palmer TG, Uhl TL. J Athl Train. 2011;46(2):150-159. Interday reliability of peak muscular power outputs on an isotonic dynamometer and assessment of active trunk control using the chop and lift tests