Step by step instructions, muscle activation and variants for the Single Arm Punch and Side Knee Raise.
A dynamic plyometric drill that combines a single-arm punch with a side knee raise to challenge core stability, rotational power, and hip mobility. The movement engages the obliques and core as you punch across the body while simultaneously driving the knee outward.
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The Single Arm Punch and Side Knee Raise 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.