About this exercise
A boxing-inspired conditioning drill where you perform a ducking evasive movement followed by a rapid sequence of forward punches, training core rotation, agility, and cardiovascular endurance.
Duck and Forward Punches
Step by step instructions, muscle activation and variants for the Duck and Forward Punches.
MediumGlutesCore
How to Perform
- Stand in a staggered boxing stance with knees slightly bent and fists raised
- Lower your body quickly by bending the knees and hips into a duck position
- Rise back up explosively and throw two to four fast punches straight forward
- Rotate your torso and extend through the shoulder with each punch
- Return to the guard position and repeat the duck-and-punch sequence
- Keep your core braced and move fluidly between the duck and the punches
- Maintain a fast pace for the desired number of repetitions or time
Muscle Activation
Primary
GlutesCore
Secondary
QuadricepsFront shoulders
About the Duck and Forward Punches
The Duck and Forward Punches 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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