Legs · Bodyweight
Duck and Forward Punches
How to do the duck and forward punches, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- time
- Movement
- Squat
- Mechanic
- Compound
How to do it
From an athletic stance, drop into a quick squat to duck, then stand and throw two forward punches alternating arms. Repeat the duck-and-punch sequence at a steady conditioning pace.
- 1Feel your legs load and drive as you duck and rise
- 2Feel your shoulders and core snap the punches forward
- 3Keep your weight balanced and ready to move
Common mistakes
- Don't let your knees cave in as you duck down
- Avoid fully locking your elbows on the punches
- Don't round your back when you drop into the squat
Muscles worked
The duck and forward punches mainly works the quads, with the lower abs, obliques, glutes, front delts, triceps, upper abs, hamstrings, calves, adductors, and hip flexors assisting.
- QuadsPrimary
- Lower AbsSupport
- ObliquesSupport
- GlutesSupport
- Front DeltsSupport
- TricepsSupport
- Upper AbsSupport
- HamstringsSupport
- CalvesSupport
- AdductorsSupport
- Hip FlexorsSupport
- ForearmsMinor
- Upper ChestMinor
- Mid ChestMinor
- Lower BackMinor
- Upper TrapsMinor
- Side DeltsMinor
- Internal RotatorsMinor
- Tibialis AnteriorMinor
Kovo programs the duck and forward punches for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.