About this exercise
A functional conditioning exercise that holds a half-squat position while performing rapid alternating punches, combining lower-body isometric strength with rotational oblique activation and an elevated heart rate.
Half Squat Torso Punches
Step by step instructions, muscle activation and variants for the Half Squat Torso Punches.
MediumObliques
How to Perform
- Stand with feet shoulder-width apart and lower into a half-squat (knees bent approximately 45 degrees)
- Raise your fists to chin height with elbows bent in a guard position
- While holding the squat, punch one fist straight forward with a slight torso rotation
- Quickly retract that arm and punch with the other fist
- Continue alternating punches at a steady, controlled pace
- Keep the chest up, back flat, and knees tracking over the toes throughout
- Breathe rhythmically and maintain the squat depth for the full set
Muscle Activation
Primary
Obliques
Secondary
GlutesQuadricepsCore
About the Half Squat Torso Punches
The Half Squat Torso 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.
