Looking to fire up your core and improve rotational strength? The 1/2 Kneeling High to Low Woodchop is a fantastic functional exercise that targets your core, shoulders, and hips—all while challenging your balance and stability.
Here’s how to do it right:
Step-by-Step Instructions
- Set Up
Begin in a half-kneeling position. The knee closest to the weight or cable machine should be up, and the opposite knee down. - Grip the Handle
Hold the handle with both hands near the shoulder of the raised knee. - Chop It Down
In a controlled motion, bring the handle from your shoulder, down to chest height, and finish near your opposite hip. - Pause & Engage
Pause for a one-count hold at each position—shoulder, chest, and hip—to maximize control and muscle activation. - Stay Strong
Keep your core braced and your torso stable throughout the movement. Avoid twisting—this is about controlled motion, not speed.
This movement is perfect as a warm-up, part of a strength circuit, or a stability-focused finisher. Give it a try and feel the burn where it counts!