The 5 Key Muscle Groups For Boxing

The 5 Key Muscle Groups For Boxing

When it comes to boxing, your hands are important (obviously…). But there are so many muscles that are of equal importance.

If you’re thinking of getting started with boxing, it’s essential that you understand how your muscles are used. Then, you can work out a way to train them so that you get the best out of them when sparring.

In this article, Beast Gear goes over the key muscles for boxing to help you level up.


Your quads (and your calf muscles) are your power. Remember that power comes from the floor. If you’re able to generate enough power to push yourself off the ground, you’ve got it in you to become a formidable boxer. When you throw punches, your legs should be rotating and pivoting, and it is these legs that generate the power - not your arms.

Moreover, your legs, in general, are your body’s biggest muscles.

And check out the best boxers in history, from Ali to Holyfield to Pacquiao. Their quads were phenomenal.


Your hips hold your legs and your lower body together, and they’re capable of generating a massive amount of power. They’re a key weapon in any boxers arsenal. When you need to pivot in the ring, it really helps to have good balance - and your hips are key here.

Hips are also what create an ace centre of gravity, which is another key weapon that makes a boxer such a fearsome opponent.


Because your core pretty much holds your entire body together, it needs to be super strong if you’re to make it as a successful boxer.

While each limb in your body can generate a decent amount of power by itself, it’s your core that lets you use the collective power of each limb to devastating effect.

Essentially, your core brings everything together so that you can punch mighty hard. Wanna take bigger swings? Work on your core, champ.

Wanna read more about core training for boxers? Click here.


Arms are potent when you’re in the ring. They deliver the speed, the power and the absolute snap or a Hayemaker.

As mentioned, the arm doesn’t generate the power. The legs do that. Instead, your arms take the power generated by your legs and connect it to your opponent.

They unleash the genie from the bottle, so to speak.

And if you’ve worked on your timing, speed and accuracy, it all comes together.

Make sure your arms aren’t too big. They need to be fast, so keep them lean and speedy.


Finally, your back serves two purposes:

It combines the power generated by each limb and acts as a tour-de-force

It aids punch recovery (how fast you can get your hand away after throwing a punch)

When you workout, make sure to focus as much on your back and shoulders as the rest of your body. If you don’t give it much attention, you risk having poor punch recovery muscles. And this will weaken you during combat, causing you to miss punches.


These are the 5 key muscle groups for boxing. Work on each of them, optimise them, get the best out of them - and then bring it all together in the ring.

Remember to check out our boxing kit, so you can Box Like a Beast.

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