Half-Kneeling Stability Lift

Technique

How to perform Half-Kneeling Stability Lift

1. Attach a sufficiently long rope to a low cable pulley and kneel sideways with the inside knee down and outside foot forward.
2. Hold the rope with separated hands and begin near the cable-side hip, keeping your torso tall.
3. Lift the rope diagonally up and across until the outside arm is elevated and the inside hand is near your chest.
4. Keep the outside arm elevated while pressing the inside, lower hand forward and across to extend that elbow.
5. Keep your hips and torso facing forward throughout both stages instead of twisting with the rope.
6. Draw the inside hand back, then lower the attachment along the original diagonal under control.
7. Repeat facing the other direction with the opposite knee down.

Programming relevance

Muscles involved

Primary targets: External Oblique, Internal Oblique.