Exercise guide · Intermediate · Compound

Left Hook (Boxing): How to Do It & Muscles Worked

The left hook in boxing is a bodyweight exercise that targets the deltoids and involves a rotational punching motion. It also engages the biceps, triceps, and forearms, and requires coordination, balance, and core engagement.

Primary muscles
Shoulders
Secondary muscles
Forearms , Biceps , Triceps
Equipment
Body Weight
Level · type
Intermediate · Compound
Demonstration of the left hook (boxing)
Front view: muscles worked by the left hook (boxing). Primary: shoulders. Secondary: forearms, biceps and triceps.
Back view: muscles worked by the left hook (boxing). Primary: shoulders. Secondary: forearms, biceps and triceps.
Primary Secondary

How to do the left hook (boxing)

  1. Step 1: Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Step 2: Keep your left hand up to protect your face and your right hand by your chin.
  3. Step 3: Rotate your hips and pivot on your left foot as you extend your left arm forward in a punching motion.
  4. Step 4: Twist your torso and engage your core muscles to generate power in the punch.
  5. Step 5: Snap your arm back to the starting position and repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the left hook (boxing) by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Left Hook (Boxing) alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

See the best shoulder exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.