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Lunge Punches - What it Works
Focus: Fullbody
Type: Combat
Difficulty: level 3 of 5

Stand tall with your fists up in guard. Step one leg back into a lunge and, as you sink, drive a punch straight out at shoulder height with the same-side arm - the punch landing as the lunge bottoms out, powered by the drop. Push back up to standing, fist returning to guard, and repeat on the other side. Legs and fist work as one movement: sink and strike together, rise and reset together.

Works: quads, glutes, shoulders, core

Breathing: Sharp exhale as you sink and punch, inhale as you rise back to standing.

Common Mistakes: Punching after the lunge instead of with it, letting the torso pitch forward over the front knee, and dropping the guard hand while the other punches.

Make Easier: Take a shorter step and stay higher in the lunge, or split the skill: Lunges for the legs, Punches (Jab + Cross) for the hands.

Make Harder: Sink deeper and drive the pace up without losing the sync, or move on to Archer Lunges or Jumping Lunges.

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