Exercise guide
Bodyweight Wood Chop Squat
- Beginner
- Compound
- Rep-based
- Waist
This dynamic full-body movement combines a squat with a diagonal rotational chop to engage the core, lower body, and shoulders simultaneously. It is highly effective for building functional rotational power and improving coordination between the upper and lower body.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with your feet slightly wider than shoulder-width apart and toes pointed slightly outward.
- Clasp your hands together or overlap them to create a firm grip.
- Rotate your torso to reach both hands up and back over your right shoulder, shifting your weight slightly toward the right leg.
How to do it
- Inhale as you squat down, simultaneously 'chopping' your hands diagonally across your body toward your left hip.
- Keep your arms straight and rotate through your torso, finishing the movement with your hands outside your left knee.
- Exhale as you drive through your heels to stand up, reversing the diagonal path to return to the starting high position over your right shoulder.
- Complete the set on one side before switching to the other side.
Form checklist
- Keep your chest lifted and back flat throughout the squatting motion.
- Ensure your knees track in line with your toes and do not cave inward.
- Rotate from the mid-back (thoracic spine) rather than just moving your arms.
- Maintain a tight core to control the momentum of the rotational movement.
Pro tips
- Pivot your back foot slightly as you chop downward to protect your knees and increase your rotational range of motion.
- Focus on the mind-muscle connection by imagining you are pulling against resistance during the upward phase to maximize oblique engagement.
Make it harder
- Increase the tempo of the movement to add a cardiovascular and explosive power element.
- Hold a small household object, like a full water bottle, to add light resistance and increase the demand on the deltoids.
Frequently asked
- What muscles does the bodyweight wood chop squat work?
- The bodyweight wood chop squat primarily targets the glutes and quadriceps, and also works the erector spinae and serratus anterior as secondary muscles.
- What equipment do you need for the bodyweight wood chop squat?
- The bodyweight wood chop squat requires no equipment — just your body weight.
- Is the bodyweight wood chop squat good for beginners?
- Yes. The bodyweight wood chop squat is a beginner-friendly movement and a strong foundation to build on.