How to do it
Stack your front knee directly over the ankle for a solid base.
- 1
Attach a band to a high anchor point and kneel on one knee, with the front foot flat on the floor.
- 2
With both hands, grab the band and pull it diagonally across your body towards your opposite hip.
- 3
Slowly return to the starting position, maintaining tension on the band.
- 4
Complete the set on one side before switching to the other.
Expert tip
Control the movement both on the way down and the way up to maximize core engagement. Keep your hips stable throughout the exercise.
Common mistakes
- ✕Leading the pull with the arms
- ✕Letting the hips rotate during the chop
- ✕Leaning the torso forward at setup