How to Perform the Side Shuffle

Table of Contents

What Are Side Shuffles

Side shuffles is an agility exercise used to train speed and coordination during lateral movements. Use the Side shuffles as a warm-up tool for the abductor and adductor muscles in the hips and to sharpen the lateral movement pattern. Side shuffles are accessible for novices and are a staple for elite-level athletes.

How to Do Side Shuffles

1. Get into a squat position with your hands up in front of you at chest level in a defensive position

2. Move sideways by taking quick small steps while holding your squat position 

3. Continue to shuffle to your desired marker and then shuffle back to starting position 

Benefits of the Side Shuffle

 There are quite a few benefits with performing side shuffles. Side shuffles can improve agility, coordination, and speed if performed correctly. Side shuffling is also a great way to get in your cardio. Shuffling quickly back and forth can very taxing and can be used in your HIIT workouts.

Muscles Targeted During the Side Shuffle Exercise

• Glutes 

• Quadriceps 

• Hamstrings 

• Hip Flexors 

• Calves 

Why Is the Side Shuffle Exercise Useful

Side Shuffles be useful for athletes that want to improve their game. This exercise mimics movements that some athletes have to go through during game time. Incorporating this into their training regimen can improve their speed, agility, and coordination. It can also be used as a dynamic warm-up exercise. Doing this exercise is a great way to increase body temperature and prepare your muscles for your workout.

Variations of the Side Shuffle

 If you find that doing a side shuffle is too difficult, there are ways to simplify the exercise. Give these variations a try:

Single Lateral Step

This modification involves the same movement as the basic side shuffle but at a simpler and slower pace. This is how to perform it:

• Get into a squat position with your hands at chest level in a defensive position

• Start off by taking a small step out with your right foot and then follow up with your left foot

• Continue to your desired marker and then step back to your starting position

If you would like to increase the intensity and add in a progression, give this variation a try.

Banded Side Shuffle

This variation involves the same movement pattern but performing the exercise within a resistance band will provide you with more resistance, which will make it more challenging. This is how to perform it:

• Put a resistance band around your ankles

• Get into a squat position with your hands up in front of you at chest level in a defensive position

• Move sideways by taking quick small steps while you stay in your squat position 

• Continue to shuffle to your desired marker and then shuffle back to starting position

Check out our dynamic stretching article for more information on dynamic warm up!

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