I'm interested in
Visual demonstration of the 4 Punches Side Squat exercise

Protected preview

Intermediate

Difficulty
Intermediate
Movement type
Strength
Primary muscles
Glutes Quadriceps
Secondary muscles
Shoulders Biceps
Equipment
Bodyweight
Exercise guide

4 Punches Side Squat

4 steps Updated 29/08/2026

4 Punches Side Squat is a bodyweight exercise targeting Quadriceps (Quadriceps Femoris), Glutes (gluteus maximus, gluteus mideus).

Step by step

How to perform it

  1. Start with feet shoulder-width apart, hands in fists at chest level.
  2. Perform four punches in front of you, alternating between left and right hands.
  3. Step your right foot out to the side and lower into a squat position, keeping your back straight and knees aligned with your toes.
  4. Return to the standing position by stepping your left foot back in, and repeat the exercise.
Continue from here
Visual demonstration of the 4 Corners Curtsy exercise 4 Corners Curtsy Shoulders · Glutes Visual demonstration of the 4 Corners Side Step exercise 4 Corners Side Step Biceps · Glutes Visual demonstration of the 4 Reverse Lunge and 4 Side Taps exercise 4 Reverse Lunge and 4 Side Taps Glutes · Quadriceps Visual demonstration of the 45 Degrees Step Out exercise 45 Degrees Step Out Glutes · Quadriceps

Last updated: 29/08/2026

Back to all exercises
4 Punches Side Squat

Add it to your program

Build a program

We use cookies to improve your experience on our website. You can accept all cookies, reject non-essential cookies or customize your preferences.
By selecting "Accept", you agree to the Privacy policy & cookies

Customize settings
Accept
Cookie Settings
Essential Cookies

These cookies are required for the website to function correctly and are therefore always enabled. They include cookies that support secure navigation, regulatory compliance and core services. They do not require user consent.

Performance Cookies (Google Analytics)

We use third-party cookies (Google Analytics) solely to analyze traffic and improve website performance. We take measures to protect your data, including IP address anonymization. These cookies collect anonymous information about the pages you visit, your device and your browser. They are used only with your consent.

Advertising and Social Media Cookies

Social media cookies allow you to connect to social networks and share content from our website. Advertising cookies help personalize ads based on your interests. They may involve processing personal data and require your explicit consent. If you disable them, you may see less relevant advertising or be unable to share content on social networks.