Side Punch Lunge
Lunge & punch your way to fitness! This dynamic exercise builds strength and coordination.
The Side Punch Lunge is a compound exercise that mainly works the quads and chest, with help from the core and back. No equipment needed: it uses just your bodyweight.
Side Punch Lunge Muscles Worked
Primary
Quads (quadriceps femoris); Upper Chest (pectoralis major, clavicular head)
Secondary
Obliques; Lats (latissimus dorsi)
Side Punch Lunge Variations and Alternatives
How to do the Side Punch Lunge
Stand with your feet slightly wider than shoulder-width apart, arms raised and in front of you with fists near your chin.
Take a step to the right, bending your right knee and pushing your hips back to go into a side lunge. Your left leg should stay straight.
As you lunge to the right, extend your left arm forward as if punching, while keeping the other hand by your face.
Push yourself back to the starting position, bringing your punching hand back.
Repeat the side lunge to the left side, this time extending your right arm.
Alternate sides for the designated number of repetitions and sets.
Remember to keep your core engaged, and your back straight throughout the exercise. Transition smoothly from the lunge to the punch to integrate upper body work with the lower body movement.
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Side Punch Lunge FAQs
What muscles does the Side Punch Lunge work?
The Side Punch Lunge mainly works the quads and chest, with help from the core and back. The main muscles are the quadriceps femoris and pectoralis major.
What equipment do you need for the Side Punch Lunge?
None. The Side Punch Lunge is a bodyweight exercise, so you can do it anywhere.
Is the Side Punch Lunge 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 Punch Lunge go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side Punch Lunge variations and alternatives?
Similar exercises include the 4-Punch Side-Squat, Side Duck & Punch, Forward Punch Lunge and Torso Punch Half-Squat.
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