Side Duck & Punch
Quick cardio & core! Duck low, punch hard. Great for agility and a fun workout.
The Side Duck & Punch is a compound exercise that mainly works the core and back, with help from the chest. No equipment needed: it uses just your bodyweight.
Side Duck & Punch Muscles Worked
Primary
Obliques; Lats (latissimus dorsi); Abdominals (rectus abdominis)
Secondary
Upper Chest (pectoralis major, clavicular head); Boxer Muscle (serratus anterior)
Side Duck & Punch Variations and Alternatives
How to do the Side Duck & Punch
Begin in a standing position with your feet shoulder-width apart. Keep your hands up in a guard position near your face.
Perform a quick squat (duck) by bending your knees and lowering your body down as if dodging an incoming punch.
As you rise from the squat, pivot to one side and extend one arm out in a punching motion, rotating the torso to engage your obliques.
Return to the squat position with hands guarding your face.
Rise again and pivot to the opposite side, throwing a punch with the other arm. Make sure to rotate your torso to engage the muscles fully.
Continue alternating the side punches with the ducking motion for the desired number of repetitions or time.
Maintain a rhythmic, controlled pace throughout the exercise, focusing on form and the engagement of your muscle groups.
Breathe out when you punch and inhale when returning to the guard position.
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Side Duck & Punch FAQs
What muscles does the Side Duck & Punch work?
The Side Duck & Punch mainly works the core and back, with help from the chest. The main muscles are the obliques, latissimus dorsi and rectus abdominis.
What equipment do you need for the Side Duck & Punch?
None. The Side Duck & Punch is a bodyweight exercise, so you can do it anywhere.
Is the Side Duck & Punch 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 Side Duck & Punch go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side Duck & Punch variations and alternatives?
Similar exercises include the 4-Punch Side-Squat, Diagonal Punch, Front Punch Slight-Squat and Switching Downward Punch.
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