Chops and lifts are two great exercises culled from the many interventions availed to practitioners by the PNF method of rehab. There are many ways to perform the two exercises,. We can utilize a push-pull sequence with a straight bar as taught by Gray Cook and the folks at Functional Movement Systems, or the more traditional pattern with the hands traveling in an arc anterior to the trunk similar to a D1 or D2 pattern. We can allow the trunk to move in a three dimensional spiral pattern following the arms, or with the trunk maintaining upright. If the trunk stays upright, we can allow single dimension transverse plane movement, or we can cue to keep the spine as stable as possible.

Another variation on these exercises is the base of support. Typically the exercise was done in tall kneeling, or standing, creating a high demand for stability in the sagittal plane.

Despite that, probably the most common position we see today in rehab and performance environments is the half-kneeling posture. This will shift the stability demands on the trunk and lower extremity more towards the frontal plane. Additionally, it is helpful in determining gross asymmetries.

It’s a great opportunity to witness and address differences in symmetry from right to left, but many people will notice a side benefit as well: the hip flexor on the down leg frequently demonstrates greater excursion after performing a set of these exercises. Obviously there can be some stretch placed on the anterior hip in this position, but the multi-planar motion through the trunk provides more bang for your buck than one would expect from such a stretch (ie, one without focusing on posterior pelvic tilt or anterior pelvic translation on the femur), and the stabilization requirement helps ‘lock-in’ this change temporarily through neurological pathways.

With that in mind, here are a few other stance options for the chops and lifts to add a component of lower extremity tissue extensibility:

I like to keep an Airex pad handy when coaching this one. If someone has an asymmetry with their Straight Leg Raise, whether actively or passively, I will consider adding a little height to the box when they perform the motion with the stiffer hip in flexion. I will, however, make sure that the tension in the ‘up’ hamstring is still low. The key here is still the motion of the chop and lift. Remember that the hip flexor stretch on the down leg in half kneeling is not significant, but yet performing the exercise often results in improved excursion. Think about this exercise in the same way: obtain a light tension, then don’t think about it.

Here is a modification for the deep hip rotators. Again, the key here is using the appropriate box height to keep the stretch modest.

Standing Foot on Box Lift, Bent Knee

This exercise can serve as a progression from double leg stance or half-kneeling towards single leg stance. It can be used with a chop or lift, but may be most comfortable with a mostly transverse-plane load, like a push/pull.

With explosive step up:

Another progression, this time to add a power component and integrate the lower extremity as a prime mover. The speed will sometimes obscure the balance in single leg stance, so for this reason it should be considered for athletes who have displayed the ability to remain stable with the more basic postures, as well as in single leg stance.

With Hip Flexion:

I use this as a chop-based complement to the lift with explosive step up. It’s another more advanced progression.

Variations on the Chops and Lift