Single Leg Balance Cross Punch
Description
The single leg balance cross punch combines a single leg stance with cross punches. Standing on one foot challenges balance while the punches drive rotation through the torso.
Equipment Required
Single Leg Balance Cross Punch Instructions
- Stand on one leg with a slight bend in the knee.
- Lift the opposite foot just off the floor.
- Bring the hands up into a guard position.
- Brace the core and engage the glute on the standing leg.
- Throw a cross punch with one hand by rotating the torso.
- Bring the hand back to the guard.
- Throw a cross punch with the other hand.
- Continue alternating for the desired duration then switch standing legs.
Single Leg Balance Cross Punch Form & Visual
Single Leg Balance Cross Punch Benefits
- Builds single leg balance and core stability.
- Trains rotational power through the punches.
- No equipment needed.
- Carryover to athletic performance.
- Improves total body coordination.
- Easy to scale by holding light weights.
Single Leg Balance Cross Punch Muscles Worked
- Obliques
- Gluteus medius
- Anterior deltoid
- Rectus abdominis
- Quadriceps
Single Leg Balance Cross Punch Variations & Alternatives
- Single Leg Balance
- Shadow Boxing
- Pallof Press
- Cross Punch
