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Try this movement: half-kneeling cable lift

This is an excerpt from Functional Training Anatomy by Kevin Carr & Mary Kate Feit.

Execution

1. Begin in a half-kneeling position with a cable machine or elastic band at your side next to the downside leg. On the kneeling side, dorsiflex the ankle and dig your toes into the ground. Grab the handles to the band or cable with both hands in front of the downside hip with your thumbs facing upward.
2. Pull the handle upward to your chest. Press the handle upward and across your body, extending your arms fully. Lower the handle back down to the starting position, stopping to pause briefly at the chest position again on the way down.
3. Perform the programmed number of repetitions and repeat on the opposite side.

Muscles Involved

Primary:

• External oblique
• Internal oblique
• Rectus abdominis
• Gluteus maximus
• Gluteus medius

Secondary:

• Quadratus lumborum
• Multifidus
• Rotatores

Variation: Half-Kneeling Cable Chop

Begin in a half-kneeling position with a cable machine or elastic band at your side next to the upside leg. On the kneeling side, dorsiflex the ankle and dig your toes into the ground. Grab the handles to the band or cable with both hands above the inside hip. Pull the handle down to your chest. Press the handle downward and across your body, extending your arms fully. Bring the handle back up to the starting position, stopping to pause briefly at the chest position again on the way back up. Perform the programmed number of repetitions and repeat on the opposite side.

More Excerpts From Functional Training Anatomy

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