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Side Lateral Shuffle
A bodyweight agility drill of rapid side-to-side shuffles in a low athletic stance, targeting quads, glutes, and adductors to build speed, coordination, and lower body stability for sports performance.
About Exercise
Equipment
Difficulty
2/5 • Beginner
Primary Muscle Groups
Quads, Glutes, Adductors
Secondary Muscles
Hip Flexors, Hamstrings, Calves
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapQuads
9/10Rectus Femoris, Vastus Lateralis, Vastus Medialis
Glutes
9/10Glute Max, Glute Medius
Adductors
8/10Adductor Longus, Adductor Magnus
Obliques
6/10External Obliques, Internal Obliques
Hip Flexors
5/10Iliopsoas
Hamstrings
4/10Biceps Femoris
Calves
3/10Gastrocnemius
Programming
Typical Rep Range
10-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet hip-width apart in a low athletic stance, knees bent, hips hinged back, chest up, core engaged, weight on balls of feet.
- Push off outside foot to step laterally with lead foot.
- Quickly slide trailing foot close without crossing.
- Maintain low stance with short, rapid steps.
- Swing arms opposite to legs for balance.
- Keep toes forward and core tight.
- Reverse direction by shifting weight and leading with opposite foot.
Coaching Tips
Form Cues
- Stay low
- Quick feet
- Core tight
- Toes forward
- No crossing
- Arms pump
Breathing
Inhale to prepare, exhale during each shuffle step while bracing core.
Tempo
1-0-1
Range of Motion
Stay in low athletic stance with knees bent 45-60 degrees, shuffle 5-10 yards per direction without rising upright.
Safety
Safety Notes
- Warm up with dynamic leg swings
- Avoid if acute knee or hip pain
- Use supportive shoes
- Control speed to maintain form
- Stop if balance lost
Spotting
No spotting needed; perform in open space with partner for cues if desired.
Common Mistakes
- Standing too upright
- Crossing feet
- Leaning torso
- Long slow steps
- Rotating hips
When to Avoid
- Acute knee injury
- Hip impingement
- Balance disorders
Flexibility Needed
- Hip abduction range
- Ankle dorsiflexion
- Knee flexion
Build Up First
- Athletic stance proficiency
- Basic lateral movement coordination
Also known as
Lateral Shuffle, Side Shuffle, Lateral Slide
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