Legs · Bodyweight
Half Squat Torso Punches
How to do the half squat torso 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
- Reps
- Movement
- Isometric
- Mechanic
- Compound
How to do it
Drop into a half squat and hold the position with your chest up and core braced. From this stance, throw alternating straight punches across your body, rotating slightly through the torso with each punch. Stay low the whole time.
- 1Feel your quads burn as you hold the half squat
- 2Rotate through your obliques to drive each punch
- 3Keep your chest tall and core tight while you punch
Common mistakes
- Don't stand up out of the squat between punches
- Avoid rounding your back as you reach across
- Don't let your knees cave inward in the squat
Muscles worked
The half squat torso punches mainly works the quads, with the lower abs, obliques, glutes, triceps, upper abs, hamstrings, and front delts assisting.
- QuadsPrimary
- Lower AbsSupport
- ObliquesSupport
- GlutesSupport
- TricepsSupport
- Upper AbsSupport
- HamstringsSupport
- Front DeltsSupport
- ForearmsMinor
- Mid ChestMinor
- Lower BackMinor
- Upper TrapsMinor
- CalvesMinor
- Side DeltsMinor
- AdductorsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the half squat torso 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.