4 Punches Side Squat

Category

Calisthenics

Difficulty

Intermediate

Equipment

Bodyweight

Primary muscles

Quadriceps Femoris, Gluteus Maximus, Gluteus Mideus

Secondary muscles

Biceps Femoris, Semitendinosus, Semimembranosus, Deltoids

How to do it

1. Start with feet shoulder-width apart, hands in fists at chest level.
2. Perform four punches in front of you, alternating between left and right hands.
3. Step your right foot out to the side and lower into a squat position, keeping your back straight and knees aligned with your toes.
4. Return to the standing position by stepping your left foot back in, and repeat the exercise.

Form tips

• Engage Your Core: Keep your core muscles engaged to help with balance and stability during punches and squats.
• Controlled Movements: Perform punches and squats in a controlled manner to maximize muscle activation and reduce injury risk.
• Keep Knees Aligned: Ensure your knees stay in line with your toes during the squat to avoid unnecessary strain on your knee joints.