Exos | Formerly Core Performance

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Core Knowledge


Rotational Chop - Split Squat

Starting Position

  • Attach a rope or pulley handles to the high cable pulley.
  • Begin in a split stance with your side to the machine and your knee farthest from the machine just off the floor.
  • Grab the rope with each hand.


  • In one smooth motion, pull the rope to your chest while rotating your torso and continue by pushing the rope down and away from you until your arms are straight.
  • Reverse the pattern back to the starting position and repeat for the prescribed number of repetitions.

Coaching Keys

  • Turn towards and away from the machine with each repetition.
  • At the end of each repetition, your chest should be up, your shoulder blades should be back, and your stomach should be tight.

You Should Feel It

  • Working your lower body, abdominals, shoulders, and triceps.

Tags: Cable Machine, Lower Body, Stability, Shoulder, Abs, Triceps, Total Body, Strength