Primary muscles: Glutes, hip abductors, quads, hamstrings, hip adductors, transverse abdominis, calf, chin
Secondary muscles: Lower back, obliques
Equipment: No equipment
SIDE SHUFFLE INSTRUCTIONS
1. Stand with your feet a little wider than hip-width apart, bend your hips and knees back and point your toes forward.
2. Take a few quick steps to the left and then touch your left foot with your left hand.
3. Repeat on the right side.
PROPER FORM AND BREATHING PATTERN
Lower your body into a squat position with your knees over your ankles. Look straight ahead, keep your chest up and your back straight. Take a few quick steps to the side and then deepen the squat as you touch your foot with your hand.
The side shuffle can be performed as part of a dynamic warm up to raise your heart rate, warm up the body and improve your flexibility. It can also help strengthen your hip flexors and all major muscles in your hips, thighs and legs.
SETS AND REPS
Repeat the side to side shuffle for 30 to 60 seconds and pair it with other high-intensity exercises, to keep your heart rate up during the entire workout. Quicken your steps as you get used to the movement or repeat the exercise for longer periods of time.
To calculate the number of calories burned doing the side to side shuffle, enter your weight and the duration of the exercise: