Top Bottom Punch Squat
Squat & punch your way to fitness! This full-body exercise builds strength & endurance, engaging your core, legs, & upper body.
The Top Bottom Punch Squat is a compound exercise that mainly works the quads and core, with help from the back and chest. No equipment needed: it uses just your bodyweight.
Top Bottom Punch Squat Muscles Worked
Primary
Quads (quadriceps femoris); Abdominals (rectus abdominis)
Secondary
Lats (latissimus dorsi); Upper Chest (pectoralis major, clavicular head)
Top Bottom Punch Squat Variations and Alternatives
How to do the Top Bottom Punch Squat
Begin by standing with your feet shoulder-width apart, arms raised at chest height with fists closed as if in a boxing guard position.
Lower into a squat position keeping your back straight and ensuring that your knees do not go past your toes. Your thighs should be parallel to the floor (as shown in the second image).
As you hold the squat, extend one arm out in a punching motion while the other arm stays in guard (as shown in the third image).
Bring the punching arm back into the guard position.
Punch with the opposite arm while still maintaining the squat position (as shown in the fourth image), and then bring it back to the guard.
After completing the punches on both sides, rise back up to the starting position (as shown in the first and last images).
Repeat this movement for multiple reps, alternating the punching arm each time.
The Top Bottom Punch Squat is a dynamic exercise that incorporates lower body strength and endurance with an upper body cardio movement, making it excellent for a full-body workout. It not only works on your leg muscles but also engages your core and upper body through the punching motion.
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Top Bottom Punch Squat FAQs
What muscles does the Top Bottom Punch Squat work?
The Top Bottom Punch Squat mainly works the quads and core, with help from the back and chest. The main muscles are the quadriceps femoris and rectus abdominis.
What equipment do you need for the Top Bottom Punch Squat?
None. The Top Bottom Punch Squat is a bodyweight exercise, so you can do it anywhere.
Is the Top Bottom 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 Top Bottom Punch Squat go on?
It belongs on leg day in a push/pull/legs routine.
What are some Top Bottom Punch Squat variations and alternatives?
Similar exercises include the 4-Punch Side-Squat, Boxing Duck & Uppercut, Burpee Squat and Side Duck & Punch.
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