Back Shuffle Side Kickout

Muscles worked

Setup

1. Stand with feet hip-width apart in an athletic 'ready' stance with knees slightly bent.
2. Keep your chest up, core engaged, and hands held in front of your chest for balance.
3. Ensure you have clear space behind and to both sides of your body.

How to do it

1. Perform a quick shuffle step backward with your right leg, dropping into a shallow reverse lunge position.
2. Explosively drive off the front foot to return to center while simultaneously kicking the right leg out to the side at hip height.
3. Exhale sharply on the kickout, engaging your obliques to keep your torso stable and upright.
4. Land softly on the balls of your feet and immediately repeat the sequence on the left side, alternating in a fluid, rhythmic tempo.

Form checklist

• Keep your torso upright; avoid leaning excessively forward or backward during the shuffle.
• Ensure the standing knee stays aligned with your toes and does not cave inward during the kick.
• Control the kickout movement using your hip and core rather than relying on pure momentum.
• Maintain a light, springy bounce on the balls of your feet throughout the exercise.

Pro tips

• Focus on the 'snap' at the end of the side kick by squeezing the glute medius and obliques simultaneously.
• Minimize the time spent on the ground between shuffles to maximize the cardiovascular and calf-strengthening benefits.

Make it harder

• Increase the depth of the back shuffle into a full reverse lunge to increase quad and glute demand.
• Add a small plyometric hop on the standing leg at the exact moment of the side kickout.

Frequently asked

What muscles does the back shuffle side kickout work?

The back shuffle side kickout primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the hip flexors as secondary muscles.

What equipment do you need for the back shuffle side kickout?

The back shuffle side kickout requires no equipment — just your body weight.

Is the back shuffle side kickout good for beginners?

The back shuffle side kickout is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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