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Obliques · Intermediate

Dumbbell Wood Chop Squat

Diagonal low-to-high dumbbell chop coordinated with a squat and foot pivot.

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Exercise overview

Training details

ObliquesQuadricepsGlutes

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Start by standing with your feet shoulder-width apart, holding a dumbbell in both hands.
  2. 02Bend your knees and lower your body into a squat while simultaneously twisting your torso to bring the dumbbell down to one side.
  3. 03Explosively return to standing position, pivoting your feet as you bring the dumbbell overhead on the opposite side.
  4. 04Perform the movement in a controlled manner, keeping your core engaged.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and control.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Spell Caster

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteMedicine Ball Reverse Wood Chop SquatComparable substituteDumbbell Russian TwistComparable substituteBand High to Low ChopComparable substituteSide Plank Reach-Through

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