Legs · Bodyweight
Lateral Shuffles
How to do the lateral shuffles, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Moving sideways along a designated path (like the length of a ladder or between cones), focusing on speed and maintaining a low stance.
- 1Feel your hip abductors and adductors working as you move laterally
- 2Stay low and keep your chest up to engage your legs and glutes
- 3Maintain quick, responsive footwork to feel the agility challenge
Common mistakes
- Avoid crossing your feet or letting them tangle
- Don't stand up tall; maintain an athletic position
- Avoid dragging your feet; lift them for each shuffle
Muscles worked
The lateral shuffles mainly works the quads, with the glutes, hamstrings, calves, adductors, and upper abs assisting.
- QuadsPrimary
- GlutesSupport
- HamstringsSupport
- CalvesSupport
- AdductorsSupport
- Upper AbsSupport
- Lower BackMinor
Kovo programs the lateral shuffles 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 quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed April 2026.