Core · Resistance Band
Resistance Band Kneeling High Low Anti Rotation Chop
How to do the resistance band kneeling high low anti rotation 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
- Weighted reps
- Movement
- Rotation
- Mechanic
- Isolation
How to do it
Anchor a resistance band high and kneel side-on to it, gripping the handle with both hands. Pull the band down and across your body to your opposite hip, resisting the rotation, then return with control. Finish your reps and switch sides.
- 1Feel your obliques and deep core resist the band's pull
- 2Drive the chop down and across with straight, locked arms
- 3Stay tall and square; the core fights any twist
Common mistakes
- Don't let the band rotate your torso toward the anchor
- Avoid bending your arms and turning it into a pull
- Don't let your hips shift; keep them stacked and stable
Muscles worked
The resistance band kneeling high low anti rotation chop mainly works the obliques and lower abs, with the upper abs, forearms, lats, lower back, and glutes assisting.
- ObliquesPrimary
- Lower AbsPrimary
- Upper AbsSupport
- ForearmsSupport
- LatsSupport
- Lower BackSupport
- GlutesSupport
- Upper TrapsMinor
- Mid TrapsMinor
- Lower TrapsMinor
- QuadsMinor
- Front DeltsMinor
- Side DeltsMinor
- Rear DeltsMinor
- Hip FlexorsMinor
Kovo programs the resistance band kneeling high low anti rotation 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.