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Visual demonstration of the Air Punches March exercise

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Intermediate

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

Air Punches March

4 steps Updated 29/08/2026

Air Punches March is a bodyweight exercise targeting Quadriceps (quadriceps femoris), Hip Flexors (iliopsoas), Shoulders (deltoids).

Step by step

How to perform it

  1. Stand tall with your back straight and feet shoulder-width apart.
  2. Make fists of your hands, fold one arm at your side and extend the other arm overhead.
  3. Raise one of your thighs while bending your knee, and lower your arm while extending the other arm overhead.
  4. Return to the initial position and repeat by raising your other thigh.
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Last updated: 29/08/2026

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Air Punches March

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