ConditioningBeginner
Lateral Shuffle
A lateral movement drill performed in an athletic stance. Builds lateral agility, hip abductor strength, and the ability to change direction quickly.
How to do it
- 1Start in an athletic stance — knees bent, hips low, chest up
- 2Push off the trailing foot to slide laterally
- 3Keep feet wide — never let them click together
- 4Stay low throughout and change direction sharply on command
Common mistakes
- Standing too upright, reducing power and speed
- Crossing feet over each other (tripping hazard)
- Bouncing up and down instead of staying level
Muscles worked
glutesquadricepscalvescorehip flexors
Variations
Easier
Slow lateral walk with mini-band
Harder
Banded lateral shuffle or reactive shuffle with partner cues
Used in
Related exercises
Get this exercise in your daily plan
TextFit sends personalized workouts via text. Every exercise is tailored to your goals, equipment, and fitness level.
14-day free trial. No app to download.