Cross Body Punch in Squat Position
Assume a squat position with your feet shoulder-width apart and your knees slightly bent. Engage your core and maintain a straight back.
- Extend your right arm across your body towards the left side.
- Rotate your torso slightly to enhance the punch motion.
- Return to the starting position and repeat on the opposite side.
- Continue alternating sides for the desired number of repetitions.
How to perform the Cross Body Punch in Squat Position
- Set up. Set up in a stable, balanced starting position appropriate for the Cross Body Punch in Squat Position using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your pectoralis major.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your pectoralis major rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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