Exercise guide
Duck And Forward Punches
- Beginner
- Compound
- Rep-based
- Chest
- Lower legs
- Shoulders
- Upper arms
- Waist
This compound exercise combines a defensive squatting 'duck' with offensive punches to build lower-body power and upper-body speed. It engages the core for rotational stability while targeting the glutes, quads, and shoulders.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with feet wider than shoulder-width apart, knees slightly bent, and hands in a 'guard' position near your chin.
- Position your body in a slight stagger, with one foot slightly ahead of the other.
- Keep your weight distributed on the balls of your feet for quick movement.
How to do it
- Inhale and lower your hips into a squat, moving your head in a 'U' shape as if ducking under an obstacle.
- Exhale and drive upward, rotating your torso to throw a straight punch with your lead arm.
- Immediately duck again, then rise and throw a punch with the rear arm, pivoting your back foot to engage the hip.
- Maintain a steady, rhythmic tempo, alternating the punching arm after every duck.
Form checklist
- Keep your chest up and eyes forward during the duck; do not round your lower back.
- Fully extend your arm on the punch without locking the elbow to protect the joint.
- Pivot your hips and feet to generate power from the ground up rather than just the shoulder.
- Keep the non-punching hand tucked against your jaw for protection and balance.
Pro tips
- Imagine your head is tracing the bottom of a circle during the duck to maximize oblique and quad engagement.
- Squeeze your glutes at the top of the movement to stabilize your base before the punch connects.
Make it harder
- Hold light dumbbells (1-3 lbs) to increase the demand on the deltoids, pectorals, and triceps.
- Increase the depth of the squat and the speed of the transitions to turn it into a high-intensity cardiovascular movement.
Frequently asked
- What muscles does the duck and forward punches work?
- The duck and forward punches primarily targets the calves, glutes, and quadriceps, and also works the forearms, grip muscles, and serratus anterior as secondary muscles.
- What equipment do you need for the duck and forward punches?
- The duck and forward punches requires no equipment — just your body weight.
- Is the duck and forward punches good for beginners?
- Yes. The duck and forward punches is a beginner-friendly movement and a strong foundation to build on.
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