Weighted Bag Wood Chop Squat

Muscles worked

Setup

1. Stand with feet slightly wider than shoulder-width apart, holding the bag with both hands using a neutral grip.
2. Position the bag near the outside of one hip, shifting your weight slightly toward that side.
3. Brace your core and keep your chest upright with a neutral spine.

How to do it

1. Inhale and lower into a squat, keeping the bag positioned outside your hip and your weight in your heels.
2. Exhale and stand up explosively, rotating your torso to swing the bag diagonally across your body and above the opposite shoulder.
3. Pivot your trailing foot as you rotate to allow the hips to fully turn and protect the knee.
4. Control the descent of the bag back to the starting hip in a smooth, controlled arc.

Form checklist

• Pivot the back foot to ensure the hips and torso rotate as one unit.
• Keep the arms long with a slight bend in the elbows to maximize the lever length.
• Maintain a flat back and avoid rounding the shoulders during the squat phase.
• Ensure the knees stay tracked over the toes and do not cave inward.

Pro tips

• Initiate the upward swing from the glutes and hips rather than pulling primarily with the arms.
• Keep your eyes on the bag throughout the movement to ensure the neck and torso rotate together.
• Focus on a forceful exhale at the peak of the rotation to maximize oblique and transverse abdominis engagement.

Make it harder

• Increase the speed of the upward phase to develop explosive power and higher metabolic demand.
• Add a brief pause at the bottom of the squat to remove momentum and increase time under tension for the legs.

Frequently asked

What muscles does the weighted bag wood chop squat work?

The weighted bag wood chop squat primarily targets the glutes, obliques, and quadriceps, and also works the adductors, erector spinae, and hip flexors as secondary muscles.

What equipment do you need for the weighted bag wood chop squat?

The weighted bag wood chop squat uses weight plate.

Is the weighted bag wood chop squat good for beginners?

The weighted bag 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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