Duck and Side Punch
Expert Advice
Keep your punches controlled and precise, focusing on engaging your core and rotating your torso for power.
How-to-do Steps
- Stand with your feet shoulder-width apart and hands in a guard position.
- Perform a 'duck' by quickly squatting down and bending at the knees.
- As you come up, throw a side punch with one arm.
- Duck down again and repeat the punch with the other arm.
- Continue alternating punches with each duck for the desired number of repetitions.
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Muscles Worked
Duck and Side Punch primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest, Abs, with Cardio mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Quads14%
Hamstrings14%
Calves14%
Glutes14%
Shoulders14%
Chest15%
Abs15%
Equipment
Body Weight
Exercise Type
Cardio
Sets & Reps Guidance
Beginner3 x 20s
Intermediate3 x 30s
Advanced4 x 45s
Frequently Asked Questions
What muscles does Duck and Side Punch work?
Duck and Side Punch primarily targets the Quads, Hamstrings, Calves, Glutes, Shoulders, Chest, Abs. It is classified as a Cardio exercise performed with Body Weight.
How many sets and reps should I do for Duck and Side Punch?
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 Duck and Side Punch suitable for beginners?
Duck and Side Punch is rated as an advanced exercise and is best suited for experienced lifters. Beginners should build foundational strength with simpler movements first before attempting this exercise.
