Bodyweight Wood Chop Squat

How to do it

Stand with feet shoulder-width apart and hands clasped together in front of your chest. Squat down and drive your clasped hands toward one hip, then stand up explosively while rotating your torso and sweeping your hands diagonally up and across to the opposite side.

1. 1Feel your obliques and core rotate the torso as your hands sweep across
2. 2your body
3. 3Drive up out of the squat with your quads and glutes to power the chop
4. 4Keep the movement smooth and connected from the low hip to the high reach

Common mistakes

• ×Don't let your knees cave or your heels rise in the squat
• ×Don't twist only from your arms; rotate through your trunk
• ×Don't round your lower back at the bottom of the chop

Muscles worked

The bodyweight wood chop squat mainly works the obliques and quads, with the upper abs, lower abs, glutes, lower back, and hamstrings assisting.

• ObliquesPrimary
• QuadsPrimary
• Upper AbsSupport
• Lower AbsSupport
• GlutesSupport
• Lower BackSupport
• HamstringsSupport
• LatsMinor
• Upper TrapsMinor
• CalvesMinor
• Front DeltsMinor
• AdductorsMinor
• Hip FlexorsMinor