Core · Resistance Band
Band Half Kneeling Chop
How to do the band half kneeling chop, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Resistance Band
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Compound
How to do it
Anchor a resistance band high and kneel on one knee, side-on to the anchor. Grab the band with both hands up high, then pull and chop it down and across your body to the opposite hip while resisting the rotation. Return under control, finish the set, then switch sides.
- 1Your obliques and core driving the band down and across
- 2Your torso resisting the pull rather than twisting open
- 3Your hips and trunk staying square and stable in the kneel
Common mistakes
- Letting the band yank your torso back toward the anchor
- Using only your arms instead of rotating from the core
- Collapsing or leaning at the waist as you chop
Muscles worked
The band half kneeling chop mainly works the obliques, with the upper abs, lower abs, lats, lower back, and glutes assisting.
- ObliquesPrimary
- Upper AbsSupport
- Lower AbsSupport
- LatsSupport
- Lower BackSupport
- GlutesSupport
- ForearmsMinor
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- QuadsMinor
- Front DeltsMinor
- Hip FlexorsMinor
Kovo programs the band half kneeling chop for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.