Cardio
Lateral Shuffle
The Lateral Shuffle is a plyometric exercise with no equipment for your conditioning. Share of the load in the Zulta muscle model: calves (gastrocnemius) 15%, gluteus medius 13% and quads (vastus lateralis) 11%.
How to do it
- Mark out 5 to 10 meters and stand side-on in a low athletic stance.
- Push off the trailing foot and step the lead foot out to the side.
- Bring the trailing foot in toward the lead foot without letting them touch.
- Keep shuffling to the end of the lane, then change direction.
- Continue for 20 to 30 seconds, staying low the whole time.
Tips
- Push from the trailing leg rather than reaching with the lead leg.
- Keep the hips at one height as if moving under a low ceiling.
Common mistakes
- Clicking the heels together or crossing the feet.
- Popping up tall with each step.
- Letting the knees cave inward.
Muscles worked by the Lateral Shuffle
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Moving sideways loads the hip abductors and adductors. Quick footwork drills and skips: the calves, quads and hip flexors cycle the legs, the glute medius handles every change of direction.
Lateral Shuffle alternatives
Same equipment
Different equipment
Make it harder
Frequently asked questions
What muscles does the Lateral Shuffle work?
Mainly the calves (gastrocnemius), gluteus medius and quads (vastus lateralis). The gluteus maximus, hip flexors, calves (soleus), adductors and quads (rectus femoris) assist.
Is the Lateral Shuffle good for beginners?
Yes. The Lateral Shuffle is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Lateral Shuffle?
For example the Agility Ladder Lateral Run, Cone Drill (5-10-5 Shuttle) and Agility Ladder In and Out. They train mostly the same muscles, some with different equipment.
How do you make the Lateral Shuffle harder?
Add weight or reps, or move on to the Carioca and Cone Drill (5-10-5 Shuttle).
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.