Core · Bodyweight
Static Lunge Rotational Chop
How to do the static lunge rotational chop, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Compound
How to do it
Hold a split stance in a static lunge with both knees bent to about 90 degrees. Keeping your lower body fixed, reach your arms across and chop diagonally from high on one side down to the opposite hip, rotating through your torso. Complete the reps, then switch your stance and chop direction.
- 1Obliques rotating to drive the diagonal chop
- 2Front glute and quad holding the lunge steady
- 3Core staying braced as your arms travel across
Common mistakes
- Letting your front knee cave or drift past your toes
- Rotating from your arms instead of your core
- Losing the split stance or bobbing up and down
Muscles worked
The static lunge rotational chop mainly works the obliques and quads, with the upper abs, lower abs, glutes, lower back, hamstrings, and front delts assisting.
- ObliquesPrimary
- QuadsPrimary
- Upper AbsSupport
- Lower AbsSupport
- GlutesSupport
- Lower BackSupport
- HamstringsSupport
- Front DeltsSupport
- ForearmsMinor
- LatsMinor
- Upper TrapsMinor
- CalvesMinor
- Side DeltsMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the static lunge rotational chop for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed June 2026.