Squat Bounce Sky Punch

Muscles worked

Setup

1. Stand with feet slightly wider than shoulder-width apart and toes pointed slightly outward.
2. Engage your core and hold your hands in a 'guard' position at chest height with elbows tucked.
3. Distribute your weight evenly across your feet, keeping your chest tall and shoulders back.

How to do it

1. Lower into a squat by pushing hips back, then perform a small, rhythmic 'bounce' at the bottom to generate momentum.
2. Explosively drive through your heels to stand while punching one arm diagonally toward the sky, pivoting on the same-side foot.
3. Return to the starting guard position and immediately lower back into the squat to repeat the sequence on the opposite side.
4. Inhale during the squat and bounce; exhale forcefully as you punch upward.

Form checklist

• Keep weight in your heels during the squat and bounce phases.
• Ensure knees track over toes and do not cave inward.
• Pivot the back foot fully during the punch to protect the knee and engage the obliques.
• Maintain a neutral spine and upright chest throughout the entire movement.

Pro tips

• Focus on the 'kinetic chain,' transferring energy from the floor through your hips and out through your fist for maximum power.
• Squeeze your glutes at the top of the movement and fully lock out the triceps at the peak of the punch.

Make it harder

• Increase the speed of the repetitions to elevate the heart rate and challenge coordination.
• Hold light dumbbells or weighted balls to increase resistance for the deltoids and triceps.

Frequently asked

What muscles does the squat bounce sky punch work?

The squat bounce sky punch primarily targets the glutes and quadriceps, and also works the serratus anterior and trapezius as secondary muscles.

What equipment do you need for the squat bounce sky punch?

The squat bounce sky punch requires no equipment — just your body weight.

Is the squat bounce sky punch good for beginners?

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

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