Weighted Bag Wood Chop Squat
Chop your way to a stronger core & lower body! Weighted Bag Wood Chop Squat: Functional fitness that builds strength and coordination.
The Weighted Bag Wood Chop Squat is a compound exercise that mainly works the core, with help from the glutes & hips and quads. You'll need: weighted bag.
Required Equipment
Weighted Bag Wood Chop Squat Muscles Worked
Primary
Abdominals (rectus abdominis); Obliques
Secondary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Weighted Bag Wood Chop Squat Variations and Alternatives
How to do the Weighted Bag Wood Chop Squat
Stand with feet shoulder-width apart, holding the weighted bag with both hands next to your left hip.
Squat down by bending your knees and pushing your hips back, keeping your chest up and core engaged. As you squat, keep the bag close to your left hip.
As you push through your heels to return to standing, simultaneously lift the bag diagonally across your body in a chopping motion. Finish with the bag over your right shoulder, extending your arms fully.
Reverse the motion by bringing the bag back down in a diagonal chopping motion as you squat down, returning the bag to your left hip.
Complete the desired number of repetitions, then switch sides, so the bag starts next to your right hip and finishes over your left shoulder.
Make sure to perform the exercise in a controlled manner, focusing on engaging your core through the entire movement to protect your lower back. Adjust the weight of the bag according to your fitness level.
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Weighted Bag Wood Chop Squat FAQs
What muscles does the Weighted Bag Wood Chop Squat work?
The Weighted Bag Wood Chop Squat mainly works the core, with help from the glutes & hips and quads. The main muscles are the rectus abdominis and obliques.
What equipment do you need for the Weighted Bag Wood Chop Squat?
Weighted bag.
Is the Weighted Bag 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 Weighted Bag Wood Chop Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Weighted Bag Wood Chop Squat variations and alternatives?
Similar exercises include the Bodyweight Wood Chop Squat, Bodyweight Woodchopper, Dumbbell Wood Chop and Dumbbell Wood Chop Squat.
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