Legs · Bodyweight
Shuffle Hops
How to do the shuffle hops, 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
Stand in an athletic stance with knees slightly bent. Shuffle laterally with quick, low hops, pushing off the outside leg to move side to side while staying light on the balls of your feet.
- 1Feel your glutes and quads drive each lateral push
- 2Stay light and springy on the balls of your feet
- 3Keep your hips low in an athletic stance
Common mistakes
- Do not stand up tall and lose the athletic stance
- Avoid landing flat-footed or heavy
- Do not let your knees cave inward on landing
Muscles worked
The shuffle hops mainly works the glutes, quads, and calves, with the hamstrings, adductors, lower abs, obliques, hip flexors, and tibialis anterior assisting.
- GlutesPrimary
- QuadsPrimary
- CalvesPrimary
- HamstringsSupport
- AdductorsSupport
- Lower AbsSupport
- ObliquesSupport
- Hip FlexorsSupport
- Tibialis AnteriorSupport
- Lower BackMinor
Kovo programs the shuffle hops 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.