Core · Bodyweight
Weighted Bag Wood Chop Squat
How to do the weighted bag wood chop squat, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Compound
How to do it
Hold a weighted bag at one shoulder and sink into a squat. As you stand, drive the bag diagonally across your body from high to low on the opposite side, rotating through your trunk. Return to the squat and repeat, then switch sides.
- 1Obliques driving the chop across your body
- 2Quads and glutes powering you out of the squat
- 3Core staying braced through the rotation
Common mistakes
- Letting your lower back round in the squat
- Chopping with only the arms and skipping the trunk
- Letting your knees cave as you stand
Muscles worked
The weighted bag wood chop squat mainly works the obliques and quads, with the upper abs, lower abs, glutes, forearms, lower back, hamstrings, and front delts assisting.
- ObliquesPrimary
- QuadsPrimary
- Upper AbsSupport
- Lower AbsSupport
- GlutesSupport
- ForearmsSupport
- Lower BackSupport
- HamstringsSupport
- Front DeltsSupport
- LatsMinor
- Upper TrapsMinor
- CalvesMinor
- Side DeltsMinor
- Hip FlexorsMinor
Kovo programs the weighted bag wood chop squat 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.