Medicine Ball Reverse Wood Chop Squat
Perform a squat while incorporating a reverse wood chop movement with a medicine ball. This exercise engages your core, legs, and shoulders.
- Stand with your feet shoulder-width apart, holding a medicine ball with both hands.
- Squat down, keeping your chest up and back straight.
- As you rise, twist your torso and lift the medicine ball diagonally across your body, simulating a wood chop motion.
- Return to the starting position and repeat.
How to perform the Medicine Ball Reverse Wood Chop Squat
- Set up. Set up in a stable, balanced starting position appropriate for the Medicine Ball Reverse Wood Chop Squat using your medicine ball.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your abdominals.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your abdominals rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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