Bounce Sky Punch Squat
Get ready to jump! Bounce Sky Punch Squats blast your legs, core, and cardio with a fun, full-body workout.
The Bounce Sky Punch Squat is a compound exercise that mainly works the quads, chest and back, with help from the core and traps. No equipment needed: it uses just your bodyweight.
Bounce Sky Punch Squat Muscles Worked
Primary
Quads (quadriceps femoris); Upper Chest (pectoralis major, clavicular head); Lats (latissimus dorsi)
Secondary
Abdominals (rectus abdominis); Upper Traps (trapezius, upper fibers)
Bounce Sky Punch Squat Variations and Alternatives
How to do the Bounce Sky Punch Squat
Starting Position:
Stand with your feet shoulder-width apart.
Keep your chest up, shoulders back, and core engaged.
Squat:
Bend your knees and lower your hips back as if sitting in a chair.
Lower down until your thighs are parallel to the ground (or as low as you can go comfortably).
Ensure your knees are aligned with your toes and do not extend past them.
Hold this position for a moment.
Bounce:
From the squat position, slightly bounce by pushing your knees outward and then back to the squat position, using your legs to maintain tension.
Jump:
Explosively push through your heels to jump upwards.
As you jump, reach both arms overhead.
Sky Punch:
While in the air, extend one arm upward as if punching towards the sky.
Keep the other arm down by your side or retracted for balance.
Landing:
Land softly by bending your knees and transitioning back into the squat position.
Make sure to land on the balls of your feet first, then lower your heels to the ground to absorb the impact.
Repeat:
Continue performing the squat-bounce-sky-punch for the desired number of repetitions or time.
Tips:
Focus on form over speed to prevent injury.
Keep your core engaged throughout to maintain stability.
Breathe out during the jump and inhale as you return to the squat position.
Bounce Sky Punch Squat FAQs
What muscles does the Bounce Sky Punch Squat work?
The Bounce Sky Punch Squat mainly works the quads, chest and back, with help from the core and traps. The main muscles are the quadriceps femoris, pectoralis major and latissimus dorsi.
What equipment do you need for the Bounce Sky Punch Squat?
None. The Bounce Sky Punch Squat is a bodyweight exercise, so you can do it anywhere.
Is the Bounce Sky Punch 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 Bounce Sky Punch Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bounce Sky Punch Squat variations and alternatives?
Similar exercises include the Baseball Hit, Alternating Battle-Rope Arm Jump-Squat, Bodyweight Shift Bouncing and Bodyweight Shift Bouncing Sky Reach.
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