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Duck Side Punch

Step by step instructions, muscle activation and variants for the Duck Side Punch.

MediumGlutesQuadriceps

About this exercise

The Duck Side Punch is a boxing-inspired plyometric drill combining a lateral duck (a low sideways bob) with a powerful side punch. It develops lower-body agility, hip mobility, and upper-body coordination while elevating the heart rate for cardiovascular conditioning.

How to Perform

  • Stand with feet shoulder-width apart, knees slightly bent, and hands loosely fisted near your chin
  • Shift your weight to one side and dip your torso low by bending your knees, performing a lateral duck
  • As you rise out of the duck, rotate your torso and throw a powerful punch to the side with the opposite arm
  • Return your fist to guard position and immediately perform the next duck to the opposite side
  • Keep your core braced throughout to protect your lower back
  • Move continuously in a flowing, rhythmic pattern
  • Continue for the desired number of reps or duration

Muscle Activation

Primary
GlutesQuadriceps
Secondary
CoreFront shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Duck Side Punch

The Duck Side Punch is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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