Legs · Bodyweight
Back Shuffle Side Kickout
How to do the back shuffle side kickout, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- Lunge
- Mechanic
- Compound
How to do it
Start in a low athletic stance and shuffle backward by driving your trailing foot back and following with the lead foot. After each shuffle, extend one leg out to the side in a controlled kickout, then return to the stance and continue. Keep your chest up and core braced, and work both legs evenly.
- 1Push through your hips and glutes on every backward step
- 2Feel the outer hip work as you kick the leg out to the side
- 3Keep your core tight so the torso stays steady
Common mistakes
- Do not stand upright between shuffles; stay low
- Do not swing the kickout leg with momentum
- Do not let your knees collapse inward on the push-off
Muscles worked
The back shuffle side kickout mainly works the glutes and quads, with the hamstrings, lower back, obliques, calves, adductors, and hip flexors assisting.
- GlutesPrimary
- QuadsPrimary
- HamstringsSupport
- Lower BackSupport
- ObliquesSupport
- CalvesSupport
- AdductorsSupport
- Hip FlexorsSupport
- Upper AbsMinor
- Lower AbsMinor
- External RotatorsMinor
- Tibialis AnteriorMinor
Kovo programs the back shuffle side kickout for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the agility ladder drill
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
Last reviewed June 2026.