Split Kneeling with Outside Foot Quick Twist with Resistance Band

• CATEGORY

  Core

  Rotational

  Power

  Stability

  Banded

• EQUIPMENT NEEDED

  Resistance Band

  Anchor Point

  Airex Pad or Mat (optional)

• LEVEL

  Intermediate

Overview

The Split Kneeling with Outside Foot Quick Twist with Resistance Band is a rotational power exercise that challenges the core to generate and control force. By anchoring one knee to the ground and planting the outside foot, the lower body provides a stable base while the band-driven quick chop builds trunk speed, strength, and stability.

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Muscles Worked

PRIMARY:

• Obliques

• Core stabilizers

SECONDARY:

• Rectus abdominis

• Erector spinae

• Gluteus maximus

• Hip stabilizers

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STEP-BY-STEP INSTRUCTIONS

1. Anchor a resistance band at chest height.

2. Assume a split kneeling position parallel to the anchor, with the outside foot forward and inside 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.

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Variations

• Perform at slower tempo for stability focus

• Increase speed for power development

• Add isometric holds at end range for core endurance

• Progress to standing quick twist for advanced control

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Benefits

• Builds rotational power and speed

• Strengthens core stabilizers in a split stance

• Improves trunk control under dynamic force

• Carries over to sport, lifting, and daily movements requiring rotation

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COACHING CUES

• Lock your hips - the movement comes from the trunk

• Stay tall to not collapse through the torso

• Snap the band quickly, then return with control

• Keep core braced the entire time

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Notes

The Split Kneeling with Outside Foot Quick Twist with Resistance Band is an effective drill for building core power and stability in a dynamic position. It emphasizes rotational strength while teaching the trunk to stay braced against resistance, making it valuable for athletes and general training alike.