Quadriceps · Intermediate

Cross Body Punch in Squat Position

Alternating cross-body punches performed while maintaining a controlled squat, combining leg endurance with trunk rotation and anti-rotation.

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Exercise overview

Training details

QuadricepsGlutesCoreShoulders

Equipment

Bodyweight

Sets × reps

3 × 12 / side

Rest

1 min

How to perform it

Step-by-step instructions

01Start in a squat position with your feet shoulder-width apart.
02Lower your body into a squat, keeping your chest up and back straight.
03As you squat, extend your right arm across your body in a punching motion.
04Return to the starting squat position and repeat with the left arm.
05Continue alternating punches while maintaining the squat position.

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