Side Shuffle

How to do it

Stand with your feet shoulder-width apart and knees slightly bent. Step sideways with one foot and quickly bring your trailing foot to meet it, continuing to shuffle laterally for the prescribed distance. Keep your hips and shoulders square, stay low in an athletic stance and pump your arms for balance. Shuffle in both directions to work both sides evenly.

1. 1Drive through your hips and squeeze your glutes at the top; you should feel them powering the movement
2. 2Extend the joint under control; you should feel the working muscle contract without locking out
3. 3Move deliberately and with control rather than relying on speed or momentum

Common mistakes

• ×Don't feel pain or strain in unrelated areas; adjust your load or range if you do
• ×Don't hyperextend or lock out your joints; avoid using momentum to complete the movement
• ×Don't use momentum or rush through the reps, quality trumps quantity

Muscles worked

The side shuffle mainly works the glutes, quads, and hamstrings, with the lower back and calves assisting.

• GlutesPrimary
• QuadsPrimary
• HamstringsPrimary
• Lower BackSupport
• CalvesSupport