4-Punch Side-Squat
Punch, squat, and repeat! This dynamic exercise combines cardio and strength for a full-body burn. Get ready to sweat!
The 4-Punch Side-Squat is a compound exercise that mainly works the glutes & hips and quads, with help from the back and core. No equipment needed: it uses just your bodyweight.
4-Punch Side-Squat Muscles Worked
Primary
Glutes (gluteus maximus); Quads (quadriceps femoris)
Secondary
Lats (latissimus dorsi); Abdominals (rectus abdominis)
4-Punch Side-Squat Variations and Alternatives
How to do the 4-Punch Side-Squat
Stand with feet shoulder-width apart and hands in front of you as if in a boxing guard position.
Perform four quick punches straight out in front of you, alternating hands.
After the fourth punch, while keeping your upper body as straight as possible, step out to one side with one foot.
Lower your hips back and down into a squat position while keeping the other leg straight. Ensure your knees are in line with your toes.
Push yourself back up to a standing position.
Bring the foot you stepped out with back to the starting position.
Repeat the sequence starting with four punches again and then squat to the opposite side.
Make sure to keep your core engaged and body stable throughout the exercise to maintain balance and maximize effectiveness. This exercise can be incorporated into a high-intensity interval training (HIIT) workout or used as a warm-up to get your heart rate up and muscles prepared for a more intense workout.
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4-Punch Side-Squat FAQs
What muscles does the 4-Punch Side-Squat work?
The 4-Punch Side-Squat mainly works the glutes & hips and quads, with help from the back and core. The main muscles are the gluteus maximus and quadriceps femoris.
What equipment do you need for the 4-Punch Side-Squat?
None. The 4-Punch Side-Squat is a bodyweight exercise, so you can do it anywhere.
Is the 4-Punch Side-Squat a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the 4-Punch Side-Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some 4-Punch Side-Squat variations and alternatives?
Similar exercises include the Side Duck & Punch, Torso Punch Half-Squat, Side Punch Lunge and Alternating Side Punch with Leg Lift.
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