Exercise guide
Lateral Shuffle Crunches
- Intermediate
- Compound
- Rep-based
- Waist
This dynamic compound exercise combines lateral agility with core stabilization to target the obliques, glutes, and quadriceps. It effectively builds functional coordination while keeping the heart rate elevated for a cardiovascular challenge.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with your feet hip-width apart and knees slightly bent in an athletic stance.
- Place your fingertips lightly behind your ears with elbows flared out to the sides.
- Engage your core and ensure you have 4-6 feet of clear space to either side of you.
How to do it
- Take two quick, stay-low lateral shuffle steps to your right, pushing off the inside of your left foot.
- Upon finishing the second shuffle step, plant your right foot firmly and drive your left knee up toward your left elbow.
- Exhale as you perform the side crunch, squeezing your obliques, then inhale as you immediately shuffle back to the left.
- Repeat the sequence on the left side, alternating the crunching leg with every shuffle cycle at a brisk tempo.
Form checklist
- Keep your chest upright and avoid leaning forward during the shuffle.
- Drive the knee out to the side (frontal plane) rather than in front of the body.
- Stay on the balls of your feet to maintain speed and agility.
- Ensure the crunch comes from the torso contracting, not just pulling your elbow down.
Pro tips
- Think about closing the gap between your lower ribs and your hip bone during the crunch for maximum oblique activation.
- Maintain a consistent 'ready' depth in your legs during the shuffle to keep the glutes and quads under constant tension.
Make it harder
- Hold a light medicine ball at chest height to increase the resistance on the core and lower body.
- Increase the speed of the shuffle and the height of the knee drive to turn the move into a high-intensity interval.
Frequently asked
- What muscles does the lateral shuffle crunches work?
- The lateral shuffle crunches primarily targets the abs and obliques, and also works the erector spinae as secondary muscles.
- What equipment do you need for the lateral shuffle crunches?
- The lateral shuffle crunches requires no equipment — just your body weight.
- Is the lateral shuffle crunches good for beginners?
- The lateral shuffle crunches is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.