Bodyweight Woodchoppers

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart and your knees slightly bent.
2. Clasp your hands together and extend your arms diagonally upward over one shoulder.
3. Pivot your opposite foot inward so your hips and torso are rotated toward the raised hands.
4. Engage your core and keep your chest lifted to establish a stable starting base.

How to do it

1. Exhale as you swing your arms diagonally down across your body toward the opposite knee in a 'chopping' motion.
2. Squat down slightly as you reach the bottom, pivoting the back foot to allow your hips to rotate fully.
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

• Pivot on the ball of your trailing foot to protect your knees during rotation.
• Keep your arms straight but not locked to maximize the lever length.
• Initiate the power from your core and hips rather than pulling with your shoulders.
• Follow your hands with your eyes to ensure your entire torso rotates as one unit.
• Keep your back flat and avoid rounding your spine as you reach toward the floor.

Pro tips

• Focus on the 'braking' force at the bottom of the movement to maximize oblique recruitment.
• Create 'internal tension' by imagining you are pulling a heavy cable to increase muscle activation without weights.

Make it harder

• Increase the explosive speed of the downward chop while maintaining a slow, 3-second eccentric return.
• Perform the movement from a staggered stance or a lunging position to increase the balance challenge.

Frequently asked

What muscles does the bodyweight woodchoppers work?

The bodyweight woodchoppers primarily targets the obliques and serratus anterior, and also works the erector spinae as secondary muscles.

What equipment do you need for the bodyweight woodchoppers?

The bodyweight woodchoppers requires no equipment — just your body weight.

Is the bodyweight woodchoppers good for beginners?

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

Related exercises

• Cable Reverse WoodchopIntermediate · deltoids, lats, obliques, and serratus anterior
• Chop Knee RaiseIntermediate · lats, obliques, and serratus anterior
• Resistance Band Kneeling High Low Anti Rotation ChopIntermediate · lats, obliques, and serratus anterior
• Ring Extended PlankAdvanced · abs, lats, obliques, pectorals, and serratus anterior