Duck and Side Punch
Gym Exercise Card
Equipment
The duck and side punch combines a defensive boxing maneuver with a punching motion. It's designed to enhance agility, core strength, and upper body power. This exercise also improves coordination by integrating lower body movement with upper body strength.
How to do it
- Start in a boxing stance with feet shoulder-width apart and hands up near your chin.
- Duck down slightly, bending your knees and shifting your weight to one side.
- Push off the ground with your dominant leg and rotate your torso, throwing a punch with the opposite hand.
- Return to the starting stance and repeat on the other side.
Muscles worked
Primary Obliques
Secondary Deltoid Anterior Quadriceps Rectus Abdominis
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