The 4 Punches Side Squat is a dynamic lower body exercise that combines strength training with coordination. It effectively targets the quadriceps while enhancing balance and agility.
How To Perform
Stand with your feet shoulder-width apart and engage your core.
Perform a side squat by bending your knees and pushing your hips back while keeping your chest up.
As you squat, throw four punches forward with alternating arms.
Return to the starting position and repeat the movement on the opposite side.
Continue alternating sides for the desired number of repetitions.
Tips & Common Mistakes
✓Keep your knees aligned with your toes to prevent injury.
✓Maintain a straight back throughout the movement to ensure proper form.
✓Engage your core to stabilize your body during the punches.
Quick Facts
Primary Muscle
Quadriceps
Secondary Muscles
Glutes, Hamstrings
Equipment
Various
Recommended Sets
3-4
Recommended Reps
8-12
Rest Time
90s
Tempo
3-1-2-1
Track This Exercise
Log sets, track PRs, and see your progress over time.