Twisting Woodchopper

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart and knees slightly bent.
2. Clasp your hands together and extend your arms fully, reaching diagonally upward over one shoulder.
3. Pivot your opposite foot inward so your hips and torso are rotated toward the high starting position.
4. Engage your core and keep your gaze following your hands.

How to do it

1. Exhale and swing your arms diagonally across your body toward the opposite knee in a forceful 'chopping' motion.
2. Rotate your torso and pivot your back foot as you descend, ending in a partial squat with your hands outside your lower thigh.
3. Inhale as you reverse the movement with control, returning to the high starting position.
4. Maintain a steady, rhythmic tempo, completing all repetitions on one side before switching.

Form checklist

• Keep your arms straight throughout the entire range of motion to maximize the lever length.
• Pivot on the ball of your back foot to ensure your hips rotate and protect your knee joints.
• Initiate the movement from your core and hips rather than pulling with your shoulders.
• Maintain a flat back and avoid rounding your spine as you reach toward the floor.

Pro tips

• Focus on the 'braking' phase at the bottom of the chop; decelerating the movement forces the obliques to work harder.
• Visualize pulling a heavy cable or swinging an axe to create internal resistance and improve mind-muscle connection.

Make it harder

• Increase the speed of the downward phase to transform the move into a plyometric power exercise.
• Perform the movement from a staggered stance or a lunge position to further challenge your balance and glute activation.

Frequently asked

What muscles does the twisting woodchopper work?

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

What equipment do you need for the twisting woodchopper?

The twisting woodchopper requires no equipment — just your body weight.

Is the twisting woodchopper good for beginners?

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

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