Full body
Squat to Side Punch
A squat, then you stand, turn to one side and punch in that direction. It works your legs, and the turn brings in your core and obliques.
- Works
- Quads, glutes, obliques, front shoulders, core
- Equipment
- No equipment
- Load
- Bodyweight
How to do it
- 1Stand with your feet about hip width apart and your fists up by your chin.
- 2Squat down, hips back and chest up.
- 3Stand up and turn to your right, pivoting on the ball of your left foot, and punch out to the right with your left arm.
- 4Turn back to the front, fists to your chin, and squat again. Turn and punch to the left next time.
Cues
- Pivot your back foot so your knee turns with you.
- Turn from your hips, not just your arms.
- Soft elbow at the end of each punch.
Common mistakes
- Turning without pivoting. If your back foot stays planted, your knee takes the twist. Lift that heel and pivot on the ball of your foot.
- Locking out your elbow. Punch fast but stop just short of straight.
- Rushing the squat. Sit into a full squat, chest up, before you stand and turn.
Easier
Squat only halfway, and turn and punch at a slower pace.
Harder
Throw 2 punches to each side, or squat lower and pick up the pace.
Try it: 3 rounds of 30 seconds on and 15 seconds off.
Why do you pivot your foot when you punch?
Pivoting your back foot lets your hips turn with the punch, so the twist comes from your hips and core instead of your knee. It also puts more of your body behind the punch.
