Chop Knee Raise
Twist & lift! Chop Knee Raise engages core & improves balance. A dynamic move for a full-body burn!
The Chop Knee Raise mainly works the core, with help from the quads and hip adductors (inner thighs). No equipment needed: it uses just your bodyweight.
Chop Knee Raise Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Quads (quadriceps femoris); Hip Adductors
Chop Knee Raise Variations and Alternatives
How to do the Chop Knee Raise
Starting Position:
Stand with your feet shoulder-width apart.
Engage your core and keep your back straight.
Extend your arms straight out in front of you, elbows slightly bent.
Movement:
Begin by rotating your torso to one side while simultaneously lifting your opposite knee towards your chest.
As you lift your knee, bring your arms down towards the knee (like a chopping motion).
Ensure to maintain balance as you shift your weight.
Return to Starting Position:
Lower your leg back to the ground and return your arms to the starting position.
Repetition:
Repeat the movement for a set number of repetitions (e.g., 10-15) on one side before switching to the other side.
Tips:
Focus on controlling your movements rather than rushing through them.
Keep your core engaged throughout the exercise for stability.
Ensure that you’re landing softly on your feet to reduce impact on your joints.
Chop Knee Raise FAQs
What muscles does the Chop Knee Raise work?
The Chop Knee Raise mainly works the core, with help from the quads and hip adductors (inner thighs). The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Chop Knee Raise?
None. The Chop Knee Raise is a bodyweight exercise, so you can do it anywhere.
What are some Chop Knee Raise variations and alternatives?
Similar exercises include the Band Half Kneeling Chop, Bodyweight Wood Chop Squat, Diagonal Clap Woodchopper and Overhead Clap Knee Raise.
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