Double Woodchoppers

Muscles worked

Setup

1. Stand with your feet wider than shoulder-width apart and knees slightly bent in a semi-athletic stance.
2. Clasp your hands together and reach them high over your right shoulder, rotating your torso and hips to the right.
3. Pivot your left foot slightly inward so your hips are facing the right side.

How to do it

1. Exhale and 'chop' your arms diagonally down across your body toward your left knee, rotating your torso and pivoting your right foot as you descend into a shallow squat.
2. Inhale as you reverse the movement back to the high starting position with control, then immediately transition to the opposite side.
3. Repeat the movement starting from high-left to low-right to complete the alternating pattern.
4. Maintain a steady, rhythmic tempo, focusing on a powerful downward 'chop' and a controlled return.

Form checklist

• Pivot on the ball of the trailing foot to ensure your hips and knees move in alignment.
• Keep your arms relatively straight with a soft bend in the elbows throughout the movement.
• Follow your hands with your gaze to ensure your shoulders rotate fully with your torso.
• Keep your core braced and your chest up to prevent rounding of the lower back.

Pro tips

• Initiate the rotation from your core and hips rather than pulling solely with your arms.
• Focus on the 'eccentric' phase by resisting the urge to let gravity pull your arms down; control the descent to maximize oblique engagement.

Make it harder

• Increase the speed of the downward phase to add a power/plyometric element to the core contraction.
• Perform the movement from a staggered stance or a reverse lunge position to significantly increase the balance and stability requirement.

Frequently asked

What muscles does the double woodchoppers work?

The double woodchoppers primarily targets the abs and obliques, and also works the erector spinae, glutes, and quadriceps as secondary muscles.

What equipment do you need for the double woodchoppers?

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

Is the double woodchoppers good for beginners?

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

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