Lateral Shuffle Squat Tap

Muscles worked

Setup

1. Stand with your feet hip-width apart, knees slightly bent, and core engaged in an athletic stance.
2. Ensure you have 4-6 feet of clear space to your left and right.
3. Hold your hands in front of your chest for balance.

How to do it

1. Take two quick lateral shuffle steps to the right, staying low and keeping your feet parallel.
2. Immediately drop into a squat, keeping your chest up, and tap the floor with your left hand between your feet.
3. Exhale as you explosively push off the floor to stand and shuffle two steps back to the left.
4. Squat and tap the floor with your right hand, then continue alternating sides at a fast, controlled tempo.

Form checklist

• Keep your chest lifted and back flat; avoid rounding your spine to reach the floor.
• Ensure your knees track over your toes and do not cave inward during the squat.
• Keep your weight centered in your heels and midfoot, not on your toes.
• Maintain a low center of gravity throughout the shuffle phase to keep tension on the legs.

Pro tips

• Think of the floor tap as a depth gauge; if you can't reach it without rounding your back, squat lower rather than reaching further.
• Focus on a quick 'ground contact time'—as soon as your hand touches the floor, explode into the next shuffle.

Make it harder

• Place a mini-band just above your knees to increase glute medius activation during the shuffle.
• Increase the shuffle distance to four steps to emphasize lateral speed and endurance.

Frequently asked

What muscles does the lateral shuffle squat tap work?

The lateral shuffle squat tap primarily targets the glutes, hamstrings, and quadriceps, and also works the obliques as secondary muscles.

What equipment do you need for the lateral shuffle squat tap?

The lateral shuffle squat tap requires no equipment — just your body weight.

Is the lateral shuffle squat tap good for beginners?

The lateral shuffle squat tap is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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