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Squats and Boxing: Build a Better Booty


By Bryanna Fissori

Squats are an underrated part of boxing, but essential for proper movement in the sport. You may be nicely toning up those arms, but don’t forget to work that butt. There are tons of workout routines specifically designed to create a better booty, but if you have found your passion in boxing, there is no need to stray.

Offensive Boxing Squats

If you have spent every single class trying to punch the heavy bag as if it was someone’s face, you may want to try a new class. Punching to the face is only one of many targets.

Work the Body Shots

It is time to change your level and throw right to the gut! Yes, in order to throw a proper body shot it is necessary that you bend your knees and squat down to hit the target. This squatting motion happens right before you throw your punch. As with any squat, it is important to keep good posture with your back straight. Adding to the booty burn and in the spirit of using proper technique, there should also be a little mini lunge involved. When throwing your lead hand punch (jab), you should always step in conjunction with your punch. This adds a little lunge and a lot of power. If you are up for the challenge, try switching your stance to the opposite of your dominant side. This will help keep your tone even on that sexy booty.

Defensive Boxing Squats

Throwing punches in boxing class is an awesome cardio burn, but you are not taking full advantage of the benefits of boxing unless you are also learning to defend punches.

Duck the Punches

There are countless techniques to block and evade punches, but one of the most basic and widely used is a simple squat. Yes, a basic squat. To execute this evasive technique and avoid getting bopped in the head the instructions are simple. Stay in your boxing fight stance (one foot forward) and squat straight down. Don’t lean to the side or get fancy. Just squat. If someone is throwing a punch straight at your head, squat down underneath the punch. Tada! Not only are you building a better booty, you are also using proper boxing skills.

Fun Boxing Drill for a Better Booty

If you have a partner to train with, make it fun. Take turns having your partner throw a jab right at your head. When you see the punch coming, duck directly below it. A good partner will throw the punch straight and not chase your head down as you duck. In most real boxing situations the boxer throwing will be committed to throwing the jab straight out.

While you are down there, instead of popping right back up, step forward and throw a punch the body of your partner. Keep in mind that if you hit your partner like a heavy bag, you will probably not have a partner anymore. Switch on and off with your partner so you both get some work in.

Once you are more advanced you may add hooks and rolling underneath the punches.

Don’t Settle for an Average Butt

There is so much more to boxing than just punching stuff. Take full advantage of your instructor’s knowledge. As questions and get the all-around athletic boxing body you are looking for.

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