Shin Box Switch

Muscles worked

Setup

1. Sit on the floor with your knees bent and feet flat, spaced wider than shoulder-width apart.
2. Drop both knees to the right so your right outer thigh and left inner thigh are resting on the floor.
3. Position your legs so both knees are at roughly 90-degree angles (the 90/90 position).
4. Sit tall with a neutral spine, placing your hands behind you for support or across your chest for a greater challenge.

How to do it

1. Inhale and engage your core, then begin the movement by lifting your left (trailing) knee toward the ceiling while keeping your right knee pinned to the floor as long as possible.
2. Continue rotating through the hips, spreading your knees wide into a 'V' shape while keeping your heels anchored to the ground.
3. Exhale as you lower both knees to the left side, finishing in a mirrored 90/90 position with your left outer thigh on the floor.
4. Maintain a slow, controlled tempo, spending 2-3 seconds on each transition.

Form checklist

• Keep your spine upright and avoid slouching or rounding the lower back.
• Ensure your heels stay in the same spot on the floor throughout the entire rotation.
• Drive the knees toward the floor at the end of each rep to maximize the stretch.
• Keep your chest facing forward as long as possible during the transition to engage the obliques.

Pro tips

• Focus on 'prying' your knees apart during the middle of the switch to maximize the active range of motion in the hip joint.
• If your hips feel tight, lean slightly back on your hands to create more space for the femur to rotate.

Make it harder

• Perform the switch with your hands reached out in front of you or behind your head to remove floor support.
• Add a 'hip drive' at the end of each switch by pushing through your shins to come up into a tall kneeling position.

Frequently asked

What muscles does the shin box switch work?

The shin box switch primarily targets the adductors, glutes, and hip flexors, and also works the hamstrings and quadriceps as secondary muscles.

What equipment do you need for the shin box switch?

The shin box switch requires no equipment — just your body weight.

Is the shin box switch good for beginners?

The shin box switch is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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• Barbell Hang CleanAdvanced · erector spinae, glutes, hamstrings, hip flexors, and quadriceps
• Barbell SnatchAdvanced · adductors, calves, deltoids, erector spinae, glutes, hamstrings, lats, and quadriceps