Top Bottom Punch Squat

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 fists clenched and elbows tucked into your ribs.
3. Engage your core and keep your gaze forward to maintain a neutral spine.

How to do it

1. Inhale as you lower into a squat by pushing your hips back, keeping your chest upright until your thighs are parallel to the floor.
2. At the bottom of the squat, exhale sharply and throw a straight punch with your right arm, then quickly retract it to the guard position.
3. Drive through your heels to return to a standing position, exhaling as you ascend.
4. Once standing, exhale and throw a straight punch with your left arm, rotating your torso slightly for power, then return to the starting stance.

Form checklist

• Keep your weight distributed through your heels and mid-foot during the squat.
• Ensure your knees track over your toes and do not cave inward.
• Maintain an upright torso; do not lean forward excessively when punching at the bottom.
• Fully extend your punching arm without snapping or locking the elbow joint.
• Keep the non-punching hand at your chin to protect your face and maintain balance.

Pro tips

• Pivot on the ball of your foot during the standing punch to engage your hips and increase the power generated from your obliques.
• Focus on a rapid 'snap' back to the guard position after each punch to maximize tricep and shoulder engagement.
• Maintain a rhythmic tempo, treating the transition from the bottom punch to the standing position as one fluid motion.

Make it harder

• Hold light dumbbells (1-5 lbs) to significantly increase the load on the deltoids, pectorals, and triceps.
• Incorporate a jump squat transition between the bottom punch and the top punch to add a plyometric element.

Frequently asked

What muscles does the top bottom punch squat work?

The top bottom punch squat primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the serratus anterior as secondary muscles.

What equipment do you need for the top bottom punch squat?

The top bottom punch squat requires no equipment — just your body weight.

Is the top bottom punch squat good for beginners?

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

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