Legs · Bodyweight
Squat Side-up Hook Punch
How to do the squat side-up hook punch, 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
- Squat
- Mechanic
- Compound
How to do it
Drop into a bodyweight squat, then drive up and shift to one side as you throw a hook punch across your body with the opposite arm. Return to the squat and repeat to the other side, flowing between the legs and the punch in a steady rhythm.
- 1Feel your legs power the squat and your core rotate to drive the hook
- 2Stay light on your feet and pivot through the punch
- 3Keep your chest up as you stand and turn
Common mistakes
- Don't let your knees cave in as you stand out of the squat
- Avoid throwing the punch from your arm alone; rotate your torso
- Don't round your back when you drop into the squat
Muscles worked
The squat side-up hook punch mainly works the quads and glutes, with the obliques, upper abs, lower abs, hamstrings, calves, and front delts assisting.
- QuadsPrimary
- GlutesPrimary
- ObliquesSupport
- Upper AbsSupport
- Lower AbsSupport
- HamstringsSupport
- CalvesSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Mid ChestMinor
- Lower BackMinor
- Upper TrapsMinor
- Side DeltsMinor
- Internal RotatorsMinor
- AdductorsMinor
- Hip FlexorsMinor
Kovo programs the squat side-up hook 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.