Shoulders · Bodyweight
Squat Bounce Sky Punch
How to do the squat bounce sky 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
- VerticalPush
- Mechanic
- Compound
How to do it
Drop into a quarter squat and stay light on the balls of your feet, bouncing gently in rhythm. As you bounce up, punch one arm straight overhead toward the sky, then alternate arms with each bounce.
- 1Your legs staying springy and engaged on every bounce
- 2A full extension reaching the punching arm to the sky
- 3Core bracing to keep the torso upright
Common mistakes
- Letting your knees cave in as you bounce
- Going so fast you lose the rhythm and posture
- Rounding the back when you reach overhead
Muscles worked
The squat bounce sky punch works the quads, calves, front delts, triceps, upper traps, glutes, and side delts.
- QuadsSupport
- CalvesSupport
- Front DeltsSupport
- TricepsSupport
- Upper TrapsSupport
- GlutesSupport
- Side DeltsSupport
- ForearmsMinor
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- HamstringsMinor
- Hip FlexorsMinor
- Tibialis AnteriorMinor
Kovo programs the squat bounce sky 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 shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.