Legs · Bodyweight
Side Shuffle Overhead Punches
How to do the side shuffle overhead punches, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Stand with feet shoulder-width apart, knees slightly bent in a low athletic stance. Shuffle laterally by stepping with the lead foot and bringing the trailing foot to meet it, while punching alternately overhead with each arm. Stay low through your hips and keep your shoulders square as you cover the distance. Shuffle and punch in both directions to work each side evenly.
- 1Your glutes and quads driving the lateral shuffle from a low stance
- 2Your shoulders working as you punch overhead
- 3A steady athletic position with your core braced
Common mistakes
- Standing tall instead of staying low through the shuffle
- Letting your knees cave inward as you push off
- Rushing the punches so your shoulders lose control
Muscles worked
The side shuffle overhead punches mainly works the glutes and quads, with the hamstrings, front delts, triceps, lower back, upper traps, obliques, calves, side delts, and adductors assisting.
- GlutesPrimary
- QuadsPrimary
- HamstringsSupport
- Front DeltsSupport
- TricepsSupport
- Lower BackSupport
- Upper TrapsSupport
- ObliquesSupport
- CalvesSupport
- Side DeltsSupport
- AdductorsSupport
- Upper AbsMinor
- Lower AbsMinor
- Hip FlexorsMinor
Kovo programs the side shuffle overhead 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 glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.