The diagonal punch is a cross-body punching motion that combines elements of a cross and a hook, traveling on a diagonal path. It builds rotational power through the core and hip rotation, while providing excellent upper-body and cardiovascular conditioning during shadowboxing or bag work.
Muscle Group
Cardio, Core, Shoulders
Equipment Required
Bodyweight
Type
Cardio
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds rotational core and hip power
- Excellent cardiovascular conditioning
- Develops coordination and timing
- Trains punching mechanics
- Engaging form of cardio
- Stress-relieving
How to perform
- Stand in an orthodox boxing stance — left foot forward, right foot back, hands up at chin level.
- Brace your core. Bend your knees slightly.
- To throw a diagonal right punch: pivot on your right foot, rotate your hip and torso left, and drive your right fist diagonally across your body.
- Aim the punch toward the left side of your imaginary opponent.
- Generate power from your hip rotation, not just your arm.
- Quickly retract your right hand back to your chin guard.
- Repeat with the left hand throwing diagonally to the right.
- Practice for 30 to 60 second rounds.
FRONT VIEW
BACK VIEW
Abs
Primary
Anterior Deltoid
Primary
Chest
Primary