Step by step instructions, muscle activation and variants for the Top Bottom Punch Squat.
The top bottom punch squat is a full-body conditioning exercise that pairs a squat with alternating punching motions at both the top (standing) and bottom (squat) positions. It challenges the lower body, shoulders, and core while keeping the heart rate elevated for a cardiovascular benefit.
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The Top Bottom Punch Squat 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.