Split Kneeling with Inside Foot Quick Twist with Resistance Band

Yoga Mat or Airex PadResistance Band
Written By Sky Winn

  • Core

    Rotational

    Power

    Stability

    Banded

    Split Kneeling

  • Resistance Band

    Anchor Point

    Airex Pad or Mat (optional)

  • Intermediate

Overview

The Split Kneeling Inside Foot Quick Twist with Resistance Band is a rotational power exercise that blends speed, stability, and balance. With the inside foot planted and the outside knee down, this variation challenges hip and trunk control while the banded quick twists build rotational strength and posture.

Muscles Worked

PRIMARY:

  • Obliques

  • Core stabilizers

SECONDARY:

  • Rectus abdominis

  • Erector spinae

  • Latissimus dorsi

  • Gluteus medius

  • Hip stabilizers

STEP-BY-STEP INSTRUCTIONS

  1. Anchor a resistance band at chest height.

  2. Assume a split kneeling position parallel to the anchor, with the inside foot forward and outside knee down on an airex pad or yoga mat.

  3. Hold the band at chest height with both hands, maintaining baseline tension.

  4. Brace your core and keep hips square.

  5. Quickly twist the band across your body in a chopping motion, then return under control.

  6. Continue for the prescribed number of chops or duration, keeping core tight and tension constant.

  7. Switch sides to train both directions.

Variations

  • Perform slower twists for stability emphasis

  • Increase band resistance or step farther from anchor for progression

  • Pause briefly at end range for isometric trunk control

  • Progress to standing or split stance quick twists for greater demand

Benefits

  • Builds rotational power and trunk speed

  • Strengthens core stabilizers while improving balance

  • Reinforces hip stability in a staggered kneeling base

  • Transfers well to sports, lifting, and everyday rotational tasks

COACHING CUES

  • Snap the band quickly, then control the return.

  • Keep hips square and stop yourself from rotating through the lower body.

  • Stay tall and braced through your torso.

  • Drive stability through your front heel.

Notes

The Split Kneeling Inside Foot Quick Twist with Resistance Band is an effective drill for building rotational speed and postural control in a split kneeling position. It provides a balance challenge while strengthening the trunk against rotational force, complementing tall kneeling and standing variations.

Sky Winn
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Tall Kneeling Quick Twist with Resistance Band