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Pulley Chopper Split Squat Position Low-high Closed, Righ

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Exercise Profile

Primary muscles:

Obliques

Secondary muscles:

Quads, Hamstrings, Glutes, Shoulders

Equipment:

Pulley

Difficulty:

Advanced

Pulley Chopper Split Squat Position Low-high Closed, Righ Overview

The pulley Chopper split squat position low-high closed engages the Obliques primarily.

The pulley’s function is to provide resistance and stability, activating secondary muscles for a well-rounded workout.

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Pulley Chopper Split Squat Position Low-high Closed, Righ Instructions

  1. Stand facing away from the pulley machine, with your feet shoulder-width apart.
  2. Take a step forward with your left foot, positioning it about 2-3 feet in front of your right foot.
  3. Hold the pulley handle with your right hand, bringing it up to shoulder height.
  4. Lower your body into a lunge position, bending both knees until your left thigh is parallel to the ground.
  5. Push through your left heel to return to the starting position, keeping your right hand holding the pulley handle at shoulder height throughout the movement.

Pulley Chopper Split Squat Position Low-high Closed, Righ Tips

  1. Start by setting the pulley at a low position and attaching a handle. Stand with your side facing the pulley and grab the handle with your far hand.
  2. Take a step forward with your inside leg, positioning your feet shoulder-width apart. This is your starting position.
  3. Lower your body into a split squat, bending your front knee and keeping your back leg straight. Engage your obliques by keeping your core tight throughout the movement.
  4. As you lower, pull the handle up towards your opposite shoulder, rotating your torso and engaging your obliques even more.
  5. Pause at the bottom of the movement, feeling the stretch in your hip flexors and the tension in your obliques.
  6. Drive through your front heel to stand back up, simultaneously lowering the handle back down to the starting position.
  7. Repeat for the desired number of reps, then switch sides and perform the exercise on the opposite leg.

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