Band Lift (Half Kneeling) Exercise


The Band Lift (Half Kneeling) Exercise is a great way to build strength and stability in your hips, obliques, upper back, chest and shoulders.

The Band Lift (Half Kneeling) Exercise forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.


This exercise requires a resistance band or tubing.  Alternatively, you could use a cable machine.


  • Start by kneeling on your right knee, your left foot on the floor in front of you, and holding a resistance band with both hands that is anchored to the ground on your right.
  • Rotate your shoulders to the right.
  • Pull the band to your chest and then push it up and away to your left as you rotate your chest to the left.
  • Slowly return to the starting position.
  • Repeat for the desired number of repetitions.
  • Switch sides and repeat (with the band anchored above you and to your left).

Keep your chest up, your shoulder blades pulled back and down, and your abdominal muscles engaged throughout.

You should feel it working your shoulders, chest, upper back, obliques, hips and legs.


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