Legs · Bodyweight
Shin Box Switch
How to do the shin box switch, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Reps
- Movement
- Rotation
- Mechanic
- Compound
How to do it
Sit on the floor in a 90/90 position with one shin in front and the other out to the side, both knees bent at 90 degrees. Lift both knees and rotate your hips to sweep your legs across to the mirror-image position on the other side. Keep your chest tall and control the switch using your hips, not momentum.
- 1Drive the switch from your hips, opening and closing the rotation
- 2Feel your glutes and hip rotators control the movement
- 3Stay tall through your chest so the rotation comes from the hips
Common mistakes
- Don't use your hands to throw your legs across
- Avoid collapsing your torso or rounding forward
- Don't rush; control each side under tension
Muscles worked
The shin box switch mainly works the glutes, with the adductors, hip flexors, lower back, lower abs, obliques, hamstrings, external rotators, and internal rotators assisting.
- GlutesPrimary
- AdductorsSupport
- Hip FlexorsSupport
- Lower BackSupport
- Lower AbsSupport
- ObliquesSupport
- HamstringsSupport
- External RotatorsSupport
- Internal RotatorsSupport
- Upper AbsMinor
- QuadsMinor
Kovo programs the shin box switch 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.