Half-Kneeling Medicine Ball Woodchop

Obliques, Abs, LatsMedicine Ball

Strengthens obliques and lats while building core stability in a half-kneeling stance. Raising the medicine ball diagonally overhead demands tight core control without arching the lower back.

How to do it

1Kneel on one knee with the front leg at a 90-degree angle, holding the ball at the outside hip of the back leg.

2Squeeze your glutes and brace your abs to lock your pelvis in place.

3Drive the ball diagonally up and across your body over the opposite shoulder with arms extended.

4Hold the top position briefly without shifting your hips.

5Slowly lower the ball back down along the same diagonal path.

Common mistakes

Shifting your hips and lower body with the ball, reducing stabilizer recruitment.

Overarching your lower back as the weight goes overhead, stressing the spine.

Dropping the ball down quickly without controlling the eccentric phase.

Breathing

Exhale as you chop the ball diagonally upward. Inhale as you lower it back down.

Make it harder or easier

To scale down, reduce ball weight or range of motion.

To scale up, use a heavier medicine ball.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.