Should I keep my arms straight throughout the movement?

Yes, keeping your arms straight or slightly bent helps maintain a long lever, which increases the engagement of your core and glutes.

Is this a cardio or a strength exercise?

It functions as both. When performed with control, it builds functional strength and stability, but the large range of motion also elevates your heart rate.

How deep should I squat during the downward phase?

Go as deep as your mobility allows while keeping your back flat, generally aiming to bring your hands to the outside of your mid-thigh or knee.

How to Do Reverse Wood Chops: Form and Benefits

Master the bodyweight reverse wood chop to strengthen your glutes, obliques, and core with our step-by-step guide and expert form tips.

How to Perform

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

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

Primary movers

Glutes

Stabilizers

Obliques
Hamstrings
Quadriceps
Core

Related Guides

Glutes · Legs