How to Do a Boxer Squat Punch

  1. Stand with feet shoulder-width apart and fists at chin level.
  2. Lower into a squat position, keeping your chest up and back straight.
  3. As you rise, punch forward alternately with each hand.

Muscles Affected


Primary muscles: Quadriceps, glutes, shoulders

Secondary muscles:Core, calves, arms

Equipment: Bodyweight or light dumbbells (optional)

Band Reverse Plank

Proper Form And Breathing Pattern

Keep knees behind toes and fists tight. Inhale as you lower into the squat. Exhale as you punch upward.


Sets And Reps

Do 2–3 sets of 12–20 reps (6–10 punches per arm per set).

Benefits of Boxer Squat Punch

  1. Builds lower-body strength and cardio endurance
  2. Enhances coordination and full-body engagement