Legs · Bodyweight
Side Step Jack Punch
How to do the side step jack punch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Step out to one side into a wide stance like a jumping jack, then bring your feet back together as you throw a punch across your body. Alternate the lead side each rep, keeping a quick, light cardio pace.
- 1Feel your hips and core rotate to power each punch
- 2Stay springy through the legs on every side step
- 3Keep a brisk, even tempo throughout
Common mistakes
- Don't land stiff-legged on the side step
- Avoid throwing the punch with no core involvement
- Don't let your stance get sloppy as you fatigue
Muscles worked
The side step jack punch mainly works the quads, with the obliques, glutes, calves, adductors, triceps, upper abs, lower abs, hamstrings, and front delts assisting.
- QuadsPrimary
- ObliquesSupport
- GlutesSupport
- CalvesSupport
- AdductorsSupport
- TricepsSupport
- Upper AbsSupport
- Lower AbsSupport
- HamstringsSupport
- Front DeltsSupport
- ForearmsMinor
- Mid ChestMinor
- Upper TrapsMinor
- Side DeltsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the side step jack punch 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.