How to do the Bodyweight Woodchop
- Clasp your hands and raise straight arms to shoulder height.
- Rotate and chop down across your body to the opposite thigh.
- Pivot your feet and bend your knees slightly as you turn.
- Return along the same line, then switch sides after all reps.
Full technique — 7 steps
- Stand with your feet wider than shoulder width and clasp your hands together.
- Raise your straight arms to shoulder height, turned slightly toward one side.
- Rotate your torso and swing your clasped hands down and across toward the opposite thigh.
- Let your knees bend slightly and pivot both feet as you turn.
- Keep your arms straight and finish with your hands low beside the opposite thigh.
- Return along the same diagonal to shoulder height under control.
- Complete all reps on one side, then switch sides.
Common mistakes
- Swinging the torso with momentum
- Bending the elbows to shorten the arc
- Keeping the feet fixed while rotating
- Rounding through the lower back
- Stopping the chop above hip height
Form cues
- Move through the trunk
- Keep arms straight
- Pivot both feet
- Chop on a diagonal
- Tighten stomach each rep
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
- Dumbbell Straight Leg Russian Twist Harder
- Dumbbell Russian Twist Same level
Cable machine
- Cable Mid-to-Low Woodchop Harder
- Cable Horizontal Woodchop Same level
Barbell
- Landmine Russian Twist Harder
- Seated Barbell Twist Harder
Resistance bands
Where to start and where to go next
Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.
- This exercise Bodyweight Woodchop
- Harder Alternating V-Up
- Harder Hanging Oblique Knee Raise
Quick answers
What muscles does the Bodyweight Woodchop work?
Primary: Obliques 8/10. Also works: Abs 6/10, Lower back 3/10.
When should I do the Bodyweight Woodchop in a workout?
Warm-up. Done at the start to get the body ready. ≈ 5 min with rest.
How many sets and reps of the Bodyweight Woodchop?
Strength: 2–3 sets of 10–12 reps, rest 45 s, 4 reps in reserve. Muscle growth: 2–3 sets of 12–20 reps, rest 45 s, 3–4 reps in reserve. Endurance: 2–3 sets of 15–25 reps, rest 30 s, 4 reps in reserve.
What can I do instead of the Bodyweight Woodchop?
Dumbbells: Dumbbell Straight Leg Russian Twist, Dumbbell Russian Twist. Cable machine: Cable Mid-to-Low Woodchop, Cable Horizontal Woodchop. Barbell: Landmine Russian Twist, Seated Barbell Twist. Resistance bands: Resistance Band Bicycle Crunch.
What is a harder version of the Bodyweight Woodchop?
Alternating V-Up (35% of bodyweight), Hanging Oblique Knee Raise (60% of bodyweight).
