Bodyweight Woodchopper Lunge
The Bodyweight Woodchopper Lunge mainly works the quads, glutes & hips and core. No equipment needed: it uses just your bodyweight.
Optional Equipment
Bodyweight Woodchopper Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Glutes (gluteus maximus); Obliques
Secondary
Abdominals (rectus abdominis)
How to do the Bodyweight Woodchopper Lunge
Setup
Start in a standing position, feet together, bracing your core to prepare for balance.
Execution
Step one foot back into a reverse lunge, ensuring both knees bend to approximately 90 degrees while maintaining an upright torso.
As you lunge, simultaneously reach your hands diagonally upward towards the corner overhead on the side of the front leg.
Keep your gaze following your hands to engage the core throughout the movement.
Return to the starting standing position as you bring your hands down across your body toward the opposite hip in a chopping motion.
Complete the set on one side before switching to the other.
Bodyweight Woodchopper Lunge FAQs
What muscles does the Bodyweight Woodchopper Lunge work?
The Bodyweight Woodchopper Lunge mainly works the quads, glutes & hips and core. The main muscles are the quadriceps femoris, gluteus maximus and obliques.
What equipment do you need for the Bodyweight Woodchopper Lunge?
None. The Bodyweight Woodchopper Lunge is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Woodchopper Lunge go on?
It belongs on leg day in a push/pull/legs routine.
Training calculators
Work out the numbers behind your training before your next session.