Exercise guide
Sitting Woodchopper On A Chair
- Intermediate
- Compound
- Rep-based
- Waist
This seated variation builds core stability and rotational power, specifically targeting the obliques and deltoids through a diagonal movement pattern. It is an effective functional exercise for improving torso mobility and core strength from a stable, seated position.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit upright on the edge of a sturdy chair with your feet flat on the floor, hip-width apart.
- Interlace your fingers or clasp your hands together.
- Extend your arms fully and reach them diagonally upward to one side, above shoulder height.
How to do it
- Exhale as you rotate your torso and swing your arms diagonally across your body toward the opposite hip.
- Inhale as you slowly reverse the movement, returning your arms to the starting position with control.
- Maintain a steady 2-1-2 tempo (2 seconds down, 1 second pause, 2 seconds up).
- Perform all repetitions on one side before switching to the other side.
Form checklist
- Keep your spine tall and chest up; do not round your back.
- Follow your hands with your gaze to encourage full thoracic rotation.
- Keep your hips and knees pointed forward to isolate the core.
- Keep your arms straight but not locked out to maintain tension in the shoulders.
Pro tips
- Focus on 'pulling' from your obliques to initiate the movement rather than just using your arms.
- Imagine you are moving through water to create internal resistance and increase muscle activation.
Make it harder
- Hold a household object like a water bottle or a book to add light resistance.
- Lift one foot slightly off the ground to further challenge your core stability.
Frequently asked
- What muscles does the sitting woodchopper on a chair work?
- The sitting woodchopper on a chair primarily targets the abs, deltoids, and obliques, and also works the serratus anterior and trapezius as secondary muscles.
- What equipment do you need for the sitting woodchopper on a chair?
- The sitting woodchopper on a chair requires no equipment — just your body weight.
- Is the sitting woodchopper on a chair good for beginners?
- The sitting woodchopper on a chair is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
- Alternate Knee Raise Side ReachBeginner · abs, deltoids, and obliques
- Alternate Leg Lift Tap Arms CircleIntermediate · abs, deltoids, obliques, and pectorals
- Alternate Single Leg Raise PlankIntermediate · abs, deltoids, hamstrings, and obliques