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Bodyweight Wood Chop Squat Alternative

12 substitute exercises that target the same muscles

1
Step Knee Thrust demonstration

Step Knee Thrust
2
Archer Stepback demonstration

Archer Stepback
3
Mountain Climber Lunge demonstration

Mountain Climber Lunge
4
Bodyweight Full Squat with Overhead Press demonstration

Bodyweight Full Squat with Overhead Press
5
Half Squat Torso Punches demonstration

Half Squat Torso Punches
6
Burpee Long Jump with Push-Up demonstration

Burpee Long Jump with Push-Up
7
Side Kick Burpee demonstration

Side Kick Burpee
8
Double Knee Side Thrust demonstration

Double Knee Side Thrust
9
Lunge Warm Up demonstration

Lunge Warm Up
10
Stepback with Corner Touch demonstration

Stepback with Corner Touch
11
Squat Mobility Twist demonstration

Squat Mobility Twist
12
Shoulder Rotation Twist Split Lunge Stretch demonstration

Shoulder Rotation Twist Split Lunge Stretch

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Bodyweight Wood Chop Squat trains

Primary Gluteus Maximus Quadriceps

Secondary Deltoid Anterior Obliques Rectus Abdominis

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