Dumbbell Wood Chop Squat

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart, holding one dumbbell with both hands using a hand-over-hand grip.
2. Rotate your torso and hips to one side, lowering the dumbbell toward the outside of your hip or knee on that side.
3. Shift your weight slightly toward the side where the dumbbell is positioned, keeping your chest up and core braced.

How to do it

1. Inhale as you squat down, reaching the dumbbell toward the outside of your right ankle while keeping your spine neutral.
2. Exhale powerfully as you drive through your heels to stand up, swinging the dumbbell diagonally across your body toward your left shoulder.
3. Pivot on the ball of your right foot as you reach the top of the movement, extending your arms fully above your left shoulder.
4. Control the descent back to the starting low position with a 2-second eccentric tempo, maintaining tension in your obliques.

Form checklist

• Keep your arms relatively straight but not locked out to protect the elbow joints.
• Ensure your knees track in line with your toes during the squat phase.
• Pivot the trailing foot to allow the hips to rotate freely, preventing torque on the knee.
• Maintain a flat back and avoid rounding the shoulders as you reach for the floor.

Pro tips

• Focus on 'braking' the weight with your core on the way down; the deceleration phase is where the obliques work hardest.
• Initiate the upward swing from the hips and glutes rather than pulling solely with the arms.
• Keep your eyes following the dumbbell throughout the movement to ensure proper cervical and thoracic rotation.

Make it harder

• Increase the speed of the concentric (upward) phase to transform the move into a plyometric power exercise.
• Perform the movement from a staggered stance to increase the stability demand on the lead leg and core.

Frequently asked

What muscles does the dumbbell wood chop squat work?

The dumbbell wood chop squat primarily targets the erector spinae, glutes, hamstrings, and quadriceps, and also works the biceps, forearms, and grip muscles as secondary muscles.

What equipment do you need for the dumbbell wood chop squat?

The dumbbell wood chop squat uses dumbbell.

Is the dumbbell wood chop squat good for beginners?

The dumbbell wood chop squat is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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