Exercise guide
Boxing Cross
- Intermediate
- Compound
- Timed hold
- Shoulders
- Upper arms
- Waist
The right cross is a powerful straight punch that generates force through full-body rotation, effectively engaging the core, legs, and upper body for explosive power.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Secondary
Equipment
Setup
- Stand in a boxing stance with your left foot forward and right foot back, feet shoulder-width apart.
- Keep your knees slightly bent and hands up in a guard position near your chin.
- Distribute your weight slightly more toward the back foot to prepare for the drive.
How to do it
- Pivot on the ball of your right foot, turning your hip and shoulder forward simultaneously.
- Extend your right arm straight toward the target, rotating your wrist so the palm faces down at the point of impact.
- Exhale forcefully on the punch while keeping your left hand glued to your face for protection.
- Snap the right hand back to your chin immediately after extension while inhaling.
Form checklist
- Rotate your rear hip fully forward to maximize reach and power.
- Keep your chin tucked and your lead hand up to protect your jaw.
- Ensure your rear heel lifts off the ground as you pivot.
- Maintain a slight bend in the elbow at full extension to avoid joint hyperextension.
Pro tips
- Focus on 'squashing the bug' with your back foot to ensure the power starts from your calves and glutes.
- Drive your shoulder forward to add length to the punch and protect your chin.
- Keep your core tight throughout the rotation to transfer energy efficiently from the floor to your fist.
Make it harder
- Hold light dumbbells (1-2 lbs) to increase the demand on the deltoids and pectorals.
- Incorporate a slip or a roll immediately after the punch to practice defensive transitions.
Frequently asked
- What muscles does the boxing cross work?
- The boxing cross primarily targets the abs, calves, deltoids, glutes, obliques, and pectorals, and also works the biceps, forearms, and serratus anterior as secondary muscles.
- What equipment do you need for the boxing cross?
- The boxing cross requires no equipment — just your body weight.
- Is the boxing cross good for beginners?
- The boxing cross is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.
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