Split Stance Cable Abdominal Chop: Transverse Plane
-
Core Training
Functional Strength
Rotational Movement
-
Cable Stack Machine
-
Intermediate
Overview
The Split Stance Cable Abdominal Chop in the transverse plane adds lower body engagement and postural challenge to a classic rotational core movement. This variation builds rotational strength, hip and trunk coordination, and single-leg stability-foundational for athletic movement and injury resilience.
Muscles Worked
PRIMARY:
External obliques
Internal obliques
Rectus abdominis
SECONDARY:
Transverse abdominis
Erector spinae
Gluteus medius and minimus (stabilization)
Hip flexors and extensors (stabilization)
Quadratus lumborum
STEP-BY-STEP INSTRUCTIONS
Attach a handle to a cable machine set at shoulder height.
Stand in a split stance, inside leg forward and outside leg back, perpendicular to the machine.
Hold the handle with both hands, arms extended in front of your chest.
Rotate your upper body across your midline, drawing the cable handle from the shoulder toward the opposite hip.
Keep the torso upright and arms extended to rotate through the ribcage, not the hips.
Return to the start position with control.
Perform all reps, then switch stance and sides.
Benefits
Strengthens the rotational core in a functional, asymmetrical stance
Enhances balance and control in the transverse plane
Activates hips and lower body stabilizers
Mimics sport-specific movements like throwing, swinging, or cutting
COACHING CUES
Rotate with your ribs; don’t swing your arms
Stay tall and centered between your feet
Push through your front heel to stay grounded
Control the return and don’t let the cable yank you backwards
Notes
The Split Stance Cable Abdominal Chop in the transverse plane is a full-body core training drill that targets rotational control and dynamic trunk stability while integrating the lower body. It’s ideal for athletes and active individuals looking to improve performance, posture, and injury prevention through functional, multiplanar movement.