Bodyweight Squat Side Shuffle

Muscles worked

Setup

1. Stand with your feet hip-width apart and your core engaged.
2. Hold your hands together at chest height or on your hips for balance.
3. Position yourself with enough clear floor space to move laterally in both directions.

How to do it

1. Take a wide step to the side with your right foot, then immediately lower your hips into a squat until thighs are parallel to the floor.
2. Inhale as you descend, keeping your weight balanced between both feet and your spine neutral.
3. Drive through your heels to stand up, exhaling as you step your left foot inward to return to the starting hip-width stance.
4. Repeat the movement by stepping out with the left foot, alternating sides for the duration of the set.

Form checklist

• Keep your chest up and shoulders back to avoid rounding the spine.
• Ensure your knees track over your toes and do not collapse inward during the squat.
• Keep your heels glued to the floor throughout the entire movement.
• Maintain a controlled tempo and avoid using momentum to bounce out of the bottom position.

Pro tips

• To maximize glute engagement, focus on 'pushing the floor away' laterally as you step out into the wide stance.
• Maintain a slight hinge at the hips even between reps to keep constant tension on the quadriceps and glutes.

Make it harder

• Stay in a 'half-squat' athletic stance throughout the entire lateral movement to eliminate the rest phase at the top of the rep.
• Place a resistance mini-band around your thighs, just above the knees, to increase tension on the hip abductors.

Frequently asked

What muscles does the bodyweight squat side shuffle work?

The bodyweight squat side shuffle primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the bodyweight squat side shuffle?

The bodyweight squat side shuffle requires no equipment — just your body weight.

Is the bodyweight squat side shuffle good for beginners?

Yes. The bodyweight squat side shuffle is a beginner-friendly movement and a strong foundation to build on.

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