Squat Side-Up Hook Punch

Muscles worked

Setup

1. Stand with your feet slightly wider than shoulder-width apart, toes pointed slightly outward.
2. Bring your hands up to a 'guard' position near your chin with elbows tucked into your ribs.
3. Engage your core and keep your chest lifted to maintain a neutral spine.

How to do it

1. Inhale as you lower into a squat by pushing your hips back and down until your thighs are parallel to the floor.
2. Drive through your heels to stand up explosively, exhaling as you transition into the punch.
3. As you rise, pivot on the ball of your right foot and rotate your hips to throw a horizontal hook punch with your right arm, keeping the elbow at a 90-degree angle.
4. Return to the starting guard position and repeat the squat, alternating the punch to the left side on the next rep.

Form checklist

• Keep your weight in your heels during the squat and transition to the ball of the foot for the pivot.
• Ensure your punching arm stays parallel to the floor to fully engage the deltoids and pectorals.
• Rotate your entire torso and hips as one unit rather than just swinging the arm.
• Keep the non-punching hand up by your face to maintain balance and proper boxing form.

Pro tips

• Focus on the 'snap' at the end of the punch by sharply contracting your obliques and exhaling forcefully.
• Think of the power coming from the ground up; the squat ascent should provide the momentum for the rotational strike.
• Maintain a slight bend in the knees even at the top of the movement to stay agile and protect the joints.

Make it harder

• Increase the speed of the movement to a high-intensity interval (HIIT) pace while maintaining full range of motion.
• Hold light dumbbells or wear weighted gloves to increase the resistance on the shoulders and core during the rotation.

Frequently asked

What muscles does the squat side-up hook punch work?

The squat side-up hook punch primarily targets the calves, glutes, and quadriceps, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the squat side-up hook punch?

The squat side-up hook punch requires no equipment — just your body weight.

Is the squat side-up hook punch good for beginners?

The squat side-up hook punch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Box Jump Through The ArmsIntermediate · calves, glutes, and quadriceps
• Burpee Over The DumbbellIntermediate · calves, glutes, hamstrings, and quadriceps
• Burpee ShuffleIntermediate · calves, glutes, hamstrings, and quadriceps
• Burpee Single Leg JumpIntermediate · calves, glutes, hamstrings, and quadriceps