4 Punches Side Squat
Expert Advice
Maintain a strong, stable stance during the punches to work the core and improve balance.
How-to-do Steps
- Stand with feet shoulder-width apart and hands in fists near your chin.
- Perform four punches straight ahead, alternating hands.
- After the fourth punch, step out to the side into a squat position.
- Return to the starting position and repeat on the other side.
- Continue alternating sides for the desired number of repetitions or time.
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Muscles Worked
4 Punches Side Squat primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Shoulders, Chest, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads15%
Hamstrings15%
Calves10%
Glutes15%
Abs15%
Shoulders15%
Chest15%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does 4 Punches Side Squat work?
4 Punches Side Squat primarily targets the Quads, Hamstrings, Calves, Glutes, Abs, Shoulders, Chest. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for 4 Punches Side Squat?
For beginners, start with 3 sets of 20s. Intermediate lifters can do 3 sets of 30s. Advanced athletes can push to 4 sets of 45s. Adjust based on your goals and recovery capacity.
Is 4 Punches Side Squat suitable for beginners?
Yes, 4 Punches Side Squat is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
