Mobility

Side Shuffle

The Side Shuffle exercises the legs, thighs, and glutes to enhance speed, agility, and lower body strength. This dynamic movement boosts cardiovascular endurance, balance, and stability.

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Side Shuffle instructions

Step-by-step instructions

Stand up straight in a wide, open space and maintain a slight bend in your knees.

Lean your body slightly forward and keep your head straight.

Take a wide step to the right with your right foot and follow with your left foot, all while keeping your feet shoulder-width apart.

Keep moving right across the open space until you run out of room, then reverse your shuffle to the left.

Move as quickly as possible, while maintaining control and good form.

Stand up straight in a wide, open space and maintain a slight bend in your knees.

Lean your body slightly forward and keep your head straight.

Take a wide step to the right with your right foot and follow with your left foot, all while keeping your feet shoulder-width apart.

Keep moving right across the open space until you run out of room, then reverse your shuffle to the left.

Move as quickly as possible, while maintaining control and good form.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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