Exercise guide
Twist Turn Chop
- Intermediate
- Compound
- Rep-based
- Lower legs
- Shoulders
- Upper legs
- Waist
This full-body rotational exercise builds core power and coordination by integrating the lower body, torso, and shoulders. It effectively targets the obliques and glutes while improving functional mobility through the transverse plane.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Secondary
Equipment
Setup
- Stand with feet wider than shoulder-width apart and knees slightly bent in an athletic stance.
- Extend your arms diagonally upward to one side, clasping your hands together.
- Pivot your back foot inward so your hips and torso are angled toward your raised hands.
How to do it
- Exhale and 'chop' your arms diagonally down across your body toward the opposite knee by rotating your torso.
- Pivot your back foot and sink into a partial squat, engaging your glutes and quads as you move.
- Inhale and reverse the motion with control, returning to the high starting position.
- Maintain a steady, rhythmic tempo, ensuring the core drives the rotation rather than just the arms.
Form checklist
- Keep your core braced and spine neutral throughout the entire rotation.
- Ensure the trailing heel lifts and the foot pivots fully to protect the knee joint.
- Keep your arms long and triceps engaged to maximize the lever length.
- Follow your hands with your eyes to ensure full thoracic rotation.
Pro tips
- Focus on a sharp 'snap' or deceleration at the bottom of the chop to maximize oblique and abdominal engagement.
- Squeeze your glutes at the top of the movement to provide a stable base for the shoulders and arms.
Make it harder
- Perform the movement from a full lunge position to increase the demand on the legs and balance.
- Increase the speed of the downward chop while maintaining a slow, three-second eccentric return.
Frequently asked
- What muscles does the twist turn chop work?
- The twist turn chop primarily targets the erector spinae, glutes, hamstrings, obliques, and quadriceps, and also works the abs, deltoids, and hip flexors as secondary muscles.
- What equipment do you need for the twist turn chop?
- The twist turn chop requires no equipment — just your body weight.
- Is the twist turn chop good for beginners?
- The twist turn chop is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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