Half-Kneeling Stability Lift

Technique

How to perform Half-Kneeling Stability Lift

1. Position the cable at the lowest setting and attach a rope handle.
2. Kneel sideways to the machine so the knee nearest the stack is on the ground, toes dug in, and the outside foot is planted forward at 90°. Squeeze the glute of the down leg to keep the pelvis neutral. Grasp the rope with a wide, over‑under grip and hold it close to your chest.
3. Engage your anterior core and maintain a tall posture - imagine balancing a glass of water on your thigh.
4. Initiate the lift by pulling the rope diagonally across your body, keeping the handle tight to your chest and the weight stack just off the stop for constant tension. From this mid‑line position, press the rope straight out in front of you, fully extending both arms while resisting any torso rotation.
5. Hold for the prescribed count (e.g. 1–5 s) without shifting your hips or shoulders. Draw the rope back to your chest under control, then lower it along the same diagonal path to the start position without letting the plates touch.
6. Repeat for the recommended repetitions or timed holds, then switch sides, kneeling with the opposite knee down and performing the sequence with the other arm.

Programming relevance

Muscles involved

Primary targets: External Oblique, Internal Oblique.