Lateral Shuffle Exercise

The lateral shuffle is a compound exercise, meaning that it involves two or more joints or muscle groups at the same time. It works almost all of the lower body, including the buttocks, hips, thighs and lower legs. You can even incorporate your arms into the exercise if desired. Always work at your own pace. Start out slowly, gradually increasing your speed as your strength improves and you master the exercise form.

  1. Exercise Instructions

    • Stand up straight with your knees bent slightly and your feet waist-width apart. Keep your chest upright and bend your elbows into 90-degree angles at your sides. Step wide to the right and then quickly lift your left foot and bring it next to your right foot. If desired, swing your arms as you step to increase power and momentum. Continue moving in this pattern for three complete steps -- or more if desired -- to the right. Switch directions and shuffle in the same fashion to the left.

    Variations

    • If desired, use a ladder or cones positioned about 5 yards apart to help you maintain proper foot placement and form. If you don’t have a ladder, you can create a ladder shape with electrical tape on the floor. Do the lateral shuffle through the ladder or cones by placing your left foot inside the first ladder square -- or between the first two cones -- and then quickly bringing your right foot into the same square next to your left foot. Continue moving in this pattern until you reach the end of the ladder or cones, then shuffle back to the starting point.

    Considerations

    • For best results, always practice proper form. Keep your feet parallel to each other with your toes facing forward throughout the entire exercise. Shift your weight toward the balls of your feet as you shuffle, keeping your foot movements light and quick. To make the lateral shuffle more challenging, ask an exercise partner or coach to tell you when to suddenly switch directions. You can also hold a dumbbell in each hand while shuffling to boost exercise intensity.

    Safety

    • Always keep your feet hip-width apart as you shuffle to help maintain your balance as you travel from side to side. Contract your abdominals throughout the entire exercise to help support your back and increase spinal stability. If you swing your arms while you do the lateral shuffle, be sure the motion comes from your shoulder and not your elbows. Swinging your elbows puts pressure on the joints and can lead to elbow injury and pain. As always, consult your doctor before doing any new exercise, especially if you have a chronic condition or injury.