4 Punches Side Squat
Gym Exercise Card
Equipment
The 4 Punches Side Squat is a dynamic bodyweight exercise that combines cardio and strength, targeting the legs, glutes, and core while improving coordination and endurance. This high-energy move keeps your heart rate up and muscles engaged, making it an efficient addition to any workout routine.
How to do it
- Stand with feet hip-width apart, knees slightly bent. Engage your core, bring your fists up to chest height, ready to punch.
- Perform four quick punches, alternating arms. Focus on maintaining a strong, controlled torso to stabilize your posture.
- After completing the punches, shift your weight to the left leg and lower into a side squat, keeping the right leg straight.
- Push through the left heel to return to the starting position, and then repeat the punches and side squat on the opposite side.
- Continue alternating punches and side squats, ensuring a smooth, rhythmic flow throughout the exercise.
Muscles worked
Primary Gluteus Maximus Quadriceps
Secondary Adductor Longus Hamstrings Obliques
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