Legs · Bodyweight
Top Bottom Punch Squat
How to do the top bottom punch squat, 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
- Squat
- Mechanic
- Compound
How to do it
Stand with feet shoulder-width apart. Squat down and throw two punches at the bottom, then stand up and throw two punches up high at the top. Keep your core tight and alternate punching arms throughout.
- 1Glutes and quads driving each squat
- 2Shoulders and arms snapping the punches
- 3A braced core linking the squat and the punches
Common mistakes
- Letting the knees cave in on the squat
- Leaning back as you punch overhead
- Punching so hard you lock and jam the elbows
Muscles worked
The top bottom punch squat mainly works the quads and glutes, with the hamstrings, lower back, lower abs, obliques, calves, and front delts assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsSupport
- Lower BackSupport
- Lower AbsSupport
- ObliquesSupport
- CalvesSupport
- Front DeltsSupport
- TricepsMinor
- ForearmsMinor
- Upper TrapsMinor
- Upper AbsMinor
- Side DeltsMinor
- AdductorsMinor
Kovo programs the top bottom punch squat 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.