Legs
Reverse Wood Chops
A powerful functional movement that builds lower body stability and rotational strength using only your bodyweight.
How to perform.
Follow the sequence — setup is half the lift.
Stand with your feet slightly wider than shoulder-width apart and your knees slightly bent.
Clasp your hands together and lower them toward the outside of your right knee by pivoting your torso and hinging at the hips.
Engage your glutes and core to drive your arms diagonally upward across your body toward the left shoulder.
Pivot your right foot inward as you reach the top of the movement to allow for a full range of rotation.
Control the descent as you return your hands to the starting position outside your right knee.
Complete all repetitions on one side before switching to the opposite direction.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Rounding the lower back instead of hinging at the hips
- Allowing the knees to cave inward during the rotation
- Using momentum rather than controlled muscle contraction
- Keeping the feet glued to the floor which restricts hip movement
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.