Dumbbell Wood Chop Squat
A full-body burner! Targets core, obliques, and legs with a dynamic chop and squat. Build strength & improve coordination.
The Dumbbell Wood Chop Squat is a compound exercise that mainly works the core, with help from the back and glutes & hips. You'll need: dumbbells.
Required Equipment
Dumbbell Wood Chop Squat Muscles Worked
Primary
Obliques; Abdominals (rectus abdominis)
Secondary
Lats (latissimus dorsi); Glutes (gluteus maximus)
Dumbbell Wood Chop Squat Variations and Alternatives
How to do the Dumbbell Wood Chop Squat
Stand with your feet shoulder-width apart, holding a dumbbell with both hands in front of you. You should grip the dumbbell at one end with both hands so that it is vertical.
Raise the dumbbell above your head to one side of your body while slightly rotating your torso and pivoting on your foot, if necessary, to ensure a full range of motion.
Begin by squatting down, bending at the hips and knees, while simultaneously bringing the dumbbell down diagonally across your body towards the opposite side's outer knee.
Squat as low as you comfortably can, emphasizing the downward chopping motion to engage your core.
Thrust back up to the starting position by driving your heels into the ground and extending your legs while bringing the dumbbell back up diagonally across your body.
Finish the rep by standing tall and lifting the dumbbell back above your head to the original side to complete the "wood chop."
Perform the desired number of reps, maintaining control of the dumbbell and using your core throughout the movement to ensure stability.
Once you've completed the reps on one side, switch sides and repeat the same motion to target the other side of your body for balanced muscle development.
Remember to keep your movements controlled, especially when moving the weight across your body to avoid any undue strain or injury. Also, choose an appropriate weight that allows you to maintain proper form throughout the exercise.
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Dumbbell Wood Chop Squat FAQs
What muscles does the Dumbbell Wood Chop Squat work?
The Dumbbell Wood Chop Squat mainly works the core, with help from the back and glutes & hips. The main muscles are the obliques and rectus abdominis.
What equipment do you need for the Dumbbell Wood Chop Squat?
Dumbbells.
Is the Dumbbell Wood Chop Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Dumbbell Wood Chop Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Dumbbell Wood Chop Squat variations and alternatives?
Similar exercises include the Bodyweight Wood Chop Squat, Bodyweight Woodchopper, Diagonal Clap Woodchopper and Dumbbell Wood Chop.
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