Sitting Woodchopper On Stability Ball

Muscles worked

Setup

1. Sit upright on a stability ball with your feet planted firmly on the floor, wider than shoulder-width apart for balance.
2. Hold a medicine ball with both hands, arms extended downward toward the outside of your right hip.
3. Engage your core and pull your shoulder blades back to maintain a tall, neutral spine.

How to do it

1. Exhale as you rotate your torso to the left, swinging the medicine ball diagonally across your body until it is above your left shoulder.
2. Keep your arms extended with a slight bend in the elbows, following the ball with your gaze to ensure the rotation comes from the torso.
3. Inhale as you slowly reverse the movement, controlling the weight back down to the starting position at your right hip.
4. Complete the desired number of repetitions on one side before switching to the other.

Form checklist

• Keep your hips and knees facing forward; the rotation should occur at the waist and mid-back.
• Maintain a tall posture throughout the movement—avoid rounding your lower back or slouching.
• Ensure your feet remain flat on the floor to prevent the stability ball from shifting.
• Move the weight in a smooth, controlled arc rather than using momentum to swing it.

Pro tips

• Focus on 'pulling' the weight with your obliques rather than just lifting with your shoulders to maximize core engagement.
• Squeeze your glutes and adductors slightly to create a more stable base on the ball, allowing for a more powerful rotation.

Make it harder

• Narrow your stance by bringing your feet closer together to significantly increase the balance requirement.
• Perform the upward 'chop' explosively while maintaining a 3-second slow tempo on the return to the hip.

Frequently asked

What muscles does the sitting woodchopper on stability ball work?

The sitting woodchopper on stability ball primarily targets the abs, deltoids, and obliques, and also works the erector spinae, glutes, quadriceps, and serratus anterior as secondary muscles.

What equipment do you need for the sitting woodchopper on stability ball?

The sitting woodchopper on stability ball uses medicine ball and stability ball.

Is the sitting woodchopper on stability ball good for beginners?

The sitting woodchopper on stability ball is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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