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Exercises/Lateral Shuffle
HIITBeginner

Lateral Shuffle

Side-to-side shuffling in a low athletic stance without crossing the feet. Develops lateral agility, hip strength and conditioning.

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Primary muscles

  • Gluteus Medius
  • Quadriceps
  • Adductors

Secondary muscles

  • Glutes (Gluteus Maximus)
  • Calves (Gastrocnemius)
  • Hip Abductors
  • Cardiovascular System
Sets
4–6
Duration
15–30 sec
Rest
30–60s

How to perform

Lateral Shuffle movement

Main muscles working (thicker lines)

Starting position

Athletic stance with feet wider than hips, knees bent, hips back and chest up.

  1. 1

    Push off the outside foot to step the lead foot sideways.

  2. 2

    Bring the trailing foot towards it without letting the feet touch or cross.

  3. 3

    Stay low with hips level throughout.

  4. 4

    Shuffle a set distance, then change direction.

Breathing: Breathe steadily; exhale on direction changes.

Coaching tips

  • Stay low

  • Don't click the heels

  • Push, don't reach

Common mistakes

  • Standing up tall while shuffling

  • Crossing the feet

  • Bobbing up and down

Safety notes

  • Decelerate with bent knees before changing direction.

Details

Body parts
Lower Body · Hips
Equipment
Bodyweight
Movement
Locomotion · Conditioning
Exercise type
Conditioning
Training goals
Athletic Performance · Conditioning · Balance

Sets, reps and rest are general guidance — adjust to your goals and experience.

Harder Variations

  • Skater HopsBeginner→

Similar Exercises

  • CariocaBeginner→
  • Fast FeetBeginner→
  • Lateral Box ShuffleBeginner→
  • Lateral Sled DragIntermediate→
  • Shuttle RunIntermediate→

This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.