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Cardio · Body Weight
4 Punches Side Squat
4 Punches Side Squat is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the hamstrings and shoulders assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 8.6 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Body Weight
- Category
- Cardio
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 8.6 kcal
Primary muscles
- Quadriceps · Quadriceps Femoris
- Glutes · gluteus maximus, gluteus mideus
Secondary muscles
- Hamstrings · Biceps Femoris, Semitendinosus, Semimembranosus
- Shoulders · Deltoids
How to do 4 Punches Side Squat
- Start with feet shoulder-width apart, hands in fists at chest level.
- Perform four punches in front of you, alternating between left and right hands.
- Step your right foot out to the side and lower into a squat position, keeping your back straight and knees aligned with your toes.
- Return to the standing position by stepping your left foot back in, and repeat the exercise.
Form tips
- Engage Your Core: Keep your core muscles engaged to help with balance and stability during punches and squats.
- Controlled Movements: Perform punches and squats in a controlled manner to maximize muscle activation and reduce injury risk.
- Keep Knees Aligned: Ensure your knees stay in line with your toes during the squat to avoid unnecessary strain on your knee joints.
4 Punches Side Squat alternatives
More cardiovascular system exercises
4 Punches Side Squat FAQ
What muscles does 4 Punches Side Squat work?
4 Punches Side Squat mainly works the cardiovascular system in the cardio (Quadriceps Femoris, gluteus maximus and gluteus mideus). The hamstrings and shoulders work as secondary muscles.
What equipment do you need for 4 Punches Side Squat?
None. 4 Punches Side Squat is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of 4 Punches Side Squat should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is 4 Punches Side Squat good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does 4 Punches Side Squat burn?
About 8.6 calories per minute for a person of around 70 kg, based on a MET value of 7. Ten minutes of work is roughly 86 calories; heavier people burn more.
What is a good alternative to 4 Punches Side Squat?
Other exercises for the cardiovascular system include Stationary Exercise Bike, Treadmill Walk, Gym Elliptical Machine Fast Speed and Gym Elliptical Machine Sprint Speed.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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