Curtsey Cross Punch

Muscles worked

Setup

1. Stand with your feet hip-width apart and your hands held in a 'guard' position near your chin.
2. Engage your core and keep your chest lifted with your shoulders pulled back and down.
3. Distribute your weight evenly and maintain a slight bend in your knees.

How to do it

1. Step your right foot back and diagonally behind your left leg, lowering your hips until your left thigh is nearly parallel to the floor.
2. Simultaneously rotate your torso to the left and throw a cross punch with your right arm, exhaling forcefully on the strike.
3. Drive through your left heel to return to the starting position while pulling your right hand back to the guard position.
4. Repeat the movement on the opposite side, alternating legs and punching arms in a fluid, controlled tempo.

Form checklist

• Keep your front knee tracked over your toes, preventing it from caving inward.
• Maintain an upright torso throughout the lunge; avoid leaning too far forward during the punch.
• Pivot on the ball of the rear foot to allow for full hip rotation and protect the knee.
• Keep the non-punching hand up by your face to maintain balance and core tension.
• Ensure the back knee stays hovering just above the ground at the bottom of the movement.

Pro tips

• Focus on the 'snap' of the punch at the lowest point of the lunge to maximize the mind-muscle connection with your obliques and triceps.
• Imagine pulling your punching shoulder back as you return to center to engage the rear deltoids and maintain postural control.

Make it harder

• Hold light dumbbells (2-5 lbs) to increase the demand on the deltoids and core stabilizers.
• Add a small plyometric hop when transitioning between sides to increase the heart rate and power output.

Frequently asked

What muscles does the curtsey cross punch work?

The curtsey cross punch primarily targets the glutes, hamstrings, and quadriceps, and also works the rotator cuff and serratus anterior as secondary muscles.

What equipment do you need for the curtsey cross punch?

The curtsey cross punch requires no equipment — just your body weight.

Is the curtsey cross punch good for beginners?

The curtsey cross punch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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