Boxing Duck & Uppercut
Dodge and strike! This dynamic boxing drill builds agility, coordination, and power. Duck low, then unleash a fierce uppercut.
The Boxing Duck & Uppercut is a compound exercise that mainly works the quads and core, with help from the back. No equipment needed: it uses just your bodyweight.
Boxing Duck & Uppercut Muscles Worked
Primary
Quads (quadriceps femoris); Abdominals (rectus abdominis)
Secondary
Lats (latissimus dorsi); Obliques
Boxing Duck & Uppercut Variations and Alternatives
How to do the Boxing Duck & Uppercut
Start in a boxing stance with your feet shoulder-width apart, dominant foot back, hands up guarding your face and chin down.
Perform the duck by bending your knees and lowering your body slightly, simulating a dodge to evade an incoming punch. Your body should move down and to the side, engaging your leg muscles and core.
As you return to the starting position, shift your weight onto the front foot.
As you rise, twist your hips and pivot your back foot as you simultaneously throw an uppercut with your dominant hand. Your fist should travel in an upward arc towards an imaginary opponent's chin.
Keep your non-dominant hand guarding your face, and your eyes focused forward as if monitoring an opponent.
Reset to the boxing stance and repeat the movement, alternating sides if desired.
The duck and uppercut should be one fluid motion, with the legs powering the uppercut through the hip and core rotation.
Perform the exercise for the desired amount of repetitions or for a set duration as part of a boxing or cardio routine.
Remember to keep your movements controlled and precise, and focus on the engagement of the muscle groups throughout the exercise.
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Boxing Duck & Uppercut FAQs
What muscles does the Boxing Duck & Uppercut work?
The Boxing Duck & Uppercut mainly works the quads and core, with help from the back. The main muscles are the quadriceps femoris and rectus abdominis.
What equipment do you need for the Boxing Duck & Uppercut?
None. The Boxing Duck & Uppercut is a bodyweight exercise, so you can do it anywhere.
Is the Boxing Duck & Uppercut a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What are some Boxing Duck & Uppercut variations and alternatives?
Similar exercises include the Boxing, Side Duck & Punch, Duck-Forward Punch and Jab Right Cross.
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