Diagonal Claps Woodchopper

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart and knees slightly bent.
2. Reach both arms diagonally up and across your body over one shoulder with palms open.
3. Shift your weight toward the side you are reaching toward, slightly pivoting the opposite foot.

How to do it

1. Exhale and swing your arms forcefully down across your body toward the opposite hip in a chopping motion.
2. At the bottom of the movement, clap your hands together near your outer thigh to mark the end of the range.
3. Inhale as you reverse the movement with control, returning to the high starting position.
4. Perform a set number of repetitions on one side before switching to the other.

Form checklist

• Pivot on the ball of your trailing foot to protect your knee and allow full hip rotation.
• Keep your core braced and chest lifted throughout the entire movement.
• Follow your hands with your eyes to encourage proper thoracic spine rotation.
• Maintain a slight bend in your knees to stay athletic and balanced.

Pro tips

• Focus on the 'crunch' of your obliques at the bottom of the chop to maximize muscle engagement.
• Squeeze the glute of the pivoting leg to drive more power into the rotation.
• Maintain a consistent tempo, using the clap as a rhythmic cue to keep the intensity high.

Make it harder

• Perform the movement from a staggered stance or a shallow lunge to increase the balance challenge.
• Increase the speed of the downward 'chop' phase while maintaining a slow, controlled return to the top.

Frequently asked

What muscles does the diagonal claps woodchopper work?

The diagonal claps woodchopper primarily targets the glutes and obliques, and also works the erector spinae, hamstrings, quadriceps, and serratus anterior as secondary muscles.

What equipment do you need for the diagonal claps woodchopper?

The diagonal claps woodchopper requires no equipment — just your body weight.

Is the diagonal claps woodchopper good for beginners?

Yes. The diagonal claps woodchopper is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Ardha Matsyendrasana Yoga PoseIntermediate · abs, glutes, obliques, and trapezius
• Baseball HitAdvanced · biceps, deltoids, glutes, hamstrings, lats, obliques, pectorals, quadriceps, and triceps
• Bosu Ball Step-Up High Knee Air TwistIntermediate · abs, calves, glutes, hamstrings, obliques, and quadriceps
• Cross Body Elbow To Knee Side To Side HopIntermediate · abs, glutes, obliques, and quadriceps