Bodyweight Woodchoppers

Instructions

1
Stand with feet hip-width apart, arms at sides or ready to swing. Maintain upright posture with neutral spine and engaged core.
2
Bend knees slightly and prepare to explosively extend legs. Swing arms backward to generate momentum for the jump.
3
Lower body by bending knees and hips, descending into a quarter squat position while swinging arms backward and downward.
4
Explosively extend knees, hips, and ankles while swinging arms upward and forward, propelling body vertically off the ground. Land softly on balls of feet and immediately return to starting position.
PRIMARY MUSCLESQuadriceps
SECONDARY MUSCLESGluteus Maximus, Hamstrings, Gastrocnemius, Adductors
EQUIPMENTBody weight
DIFFICULTYIntermediate

Overview

If you want to isolate and overload the Quadriceps, the Bodyweight Woodchoppers is an excellent addition to your routine. The mechanics of this Cardio exercise specifically bias the Plyometrics, while the use of Body weight allows for a smooth, natural resistance curve.

Benefits

  • Acts as a highly scalable Cardio movement, perfect for both beginners and elite athletes.
  • Allows for a natural movement path that closely mimics functional daily activities.
  • Utilizes Body weight to create sustained mechanical tension, forcing deep muscle adaptation.
  • Improves overall Plyometrics stability and proprioception during heavy loads.

Pro Tips

If you feel this primarily in your joints rather than the Quadriceps, instantly lower the weight and readjust your Body weight setup.

Muscle Anatomy

The primary driver is the Quadriceps. However, the movement also recruits Gluteus Maximus, Hamstrings, Gastrocnemius, Adductors to maintain control of the Body weight.

Exercise Variations

  • Dumbbell Bodyweight Woodchoppers
  • Cable Bodyweight Woodchoppers
  • Banded Bodyweight Woodchoppers

Frequently Asked Questions