How to do it
Brace your core throughout to stay balanced on one leg.
- 1
Stand with your feet hip-width apart and arms in a guard position.
- 2
Curl one heel towards your glutes while simultaneously punching forward with the opposite arm.
- 3
Lower your leg and arm back to the starting position.
- 4
Alternate the leg and arm with each repetition, engaging your hamstrings and upper body muscles.
- 5
Continue for the desired number of repetitions or duration.
Expert tip
Keep your punches controlled and your elbows slightly bent to prevent hyperextension and maintain tension on your upper body muscles.
Common mistakes
- ✕Lifting the thigh rather than the heel
- ✕Over-rotating the torso with each punch
- ✕Dropping the guard hand when punching