Exercise guide
Chop Knee Raise
- Intermediate
- Compound
- Rep-based
- Back
- Shoulders
- Waist
The Chop Knee Raise is a dynamic standing core exercise that integrates rotational power with hip flexion to target the obliques, rectus abdominis, and hip flexors. It improves functional stability and coordination by mimicking a diagonal chopping motion against the resistance of your own body weight.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet shoulder-width apart and a slight bend in your knees.
- Clasp your hands together and reach them diagonally overhead to your right side, fully extending your arms.
- Shift your weight slightly onto your right leg, preparing to drive the left knee.
How to do it
- Exhale sharply and pull your hands down diagonally across your body toward your left hip.
- Simultaneously drive your left knee up toward your chest, meeting your hands at waist level in a 'crunching' motion.
- Inhale as you return your leg to the floor and reach your arms back to the starting overhead position with control.
- Perform the desired repetitions on one side, then switch to the other side, or alternate sides as programmed.
Form checklist
- Rotate through your torso and shoulders, not just your arms.
- Keep your standing leg slightly bent for better balance and stability.
- Maintain a tall spine and avoid excessive rounding of the lower back during the chop.
- Engage your core before starting the movement to protect the spine.
Pro tips
- Focus on the 'mind-muscle connection' by imagining you are pulling a heavy cable down to create internal tension in the obliques.
- Squeeze your abs hard at the point where your hands and knee meet to maximize the peak contraction.
Make it harder
- Increase the speed of the movement to add a cardiovascular and explosive power element.
- Hold a light medicine ball or a small dumbbell to increase the rotational load on the core.
Frequently asked
- What muscles does the chop knee raise work?
- The chop knee raise primarily targets the lats, obliques, and serratus anterior, and also works the deltoids, erector spinae, and glutes as secondary muscles.
- What equipment do you need for the chop knee raise?
- The chop knee raise requires no equipment — just your body weight.
- Is the chop knee raise good for beginners?
- The chop knee raise is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Cable Reverse WoodchopIntermediate · deltoids, lats, obliques, and serratus anterior
- Resistance Band Kneeling High Low Anti Rotation ChopIntermediate · lats, obliques, and serratus anterior
- Ring Extended PlankAdvanced · abs, lats, obliques, pectorals, and serratus anterior
- Weighted Bag SpinIntermediate · erector spinae, lats, obliques, and serratus anterior