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Plyometric Box Lateral Shuffle
Explosive lateral shuffle over a low box that targets quads, glutes, and hamstrings to build agility, coordination, and lower body power; commonly used in sports training for side-to-side speed.
About Exercise
Equipment
Plyometric Box
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads, Glutes
Secondary Muscles
Calves, Abductors, Hip Flexors, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
8/10Glute Max, Glute Medius
Hamstrings
7/10Biceps Femoris, Semitendinosus, Semimembranosus
Adductors
6/10Adductor Longus, Adductor Magnus
Calves
4/10Gastrocnemius, Soleus
Abductors
4/10TFL
Hip Flexors
3/10Iliopsoas
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-60 seconds
How to Perform
Place a low plyometric box (2-4 inches) on the floor. Stand beside it in a half-squat athletic stance with knees bent, chest up, core engaged, and arms bent at 90 degrees.
- Position one foot on the box and the other on the floor 1-2 feet away.
- Explode upward and laterally over the box using your quads and glutes.
- Land softly on the ball of your foot on the opposite side with knees bent.
- Immediately push off to shuffle back over the box.
- Maintain low stance and quick footwork throughout.
- Repeat side-to-side continuously for reps or time.
Coaching Tips
Form Cues
- Stay low and athletic
- Quick feet, minimal ground contact
- Knees track over toes
- Core tight, chest up
- Arms drive opposite to legs
Breathing
Inhale during the shuffle preparation and exhale forcefully on each explosive push-off.
Tempo
1-0-1
Range of Motion
Shuffle laterally over a 2-4 inch box height while keeping hips low and knees bent to 45-60 degrees in athletic stance.
Safety
Safety Notes
- Use low box to minimize impact
- Avoid if acute knee or ankle issues
- Warm up thoroughly before plyometrics
- Land softly to absorb shock
- Supervise beginners
Spotting
Not typically needed; use open space and ensure proper footwear for traction.
Common Mistakes
- Crossing feet during shuffle
- Raising head and losing low position
- Long ground contact time
- Allowing knees to cave inward
- Hunching shoulders forward
When to Avoid
- Acute knee injuries
- Ankle sprains
- Lower back pain
Flexibility Needed
- Adequate hip abduction range
- Ankle dorsiflexion for quick steps
Build Up First
- Master basic lateral shuffle without box
- Athletic stance proficiency
Also known as
Side to Side Box Shuffle, Lateral Shuffle over Box, Low Box Lateral Shuffle
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