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Jab Crosses

Step by step instructions, muscle activation and variants for the Jab Crosses.

EasyGlutesCalves

About this exercise

Jab crosses are a fundamental boxing combination that alternates quick straight punches between both arms, elevating the heart rate and training shoulder endurance and coordination. Performed from a boxing stance, the movement engages the core through rotational power with each strike.

How to Perform

  • Stand in a boxing stance with your non-dominant foot forward, knees slightly bent
  • Raise your hands to guard position at chin height, elbows tucked in
  • Throw a quick jab by extending your front arm straight forward and retracting it immediately
  • Follow with a cross by rotating your hips and shoulder, extending your rear arm straight forward
  • Rotate back to the starting guard position after each punch
  • Continue alternating jabs and crosses at a controlled, rhythmic pace for the set duration

Muscle Activation

Primary
GlutesCalvesCoreFront shouldersSide shouldersUpper chestMiddle chestObliquesTrapeziusOuter thighs

About the Jab Crosses

The Jab Crosses 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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