Exercise guide
Side Shuffle High Knee
- Intermediate
- Compound
- Timed hold
- Hips
- Lower legs
This dynamic lateral movement combines cardiovascular conditioning with explosive core stability, specifically targeting the obliques and hip flexors through high-knee drives while taxing the calves and quads during the shuffle.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Stand with feet hip-width apart in an athletic stance with knees slightly bent and chest upright.
- Ensure you have 5-10 feet of clear space to your left and right.
- Engage your core and hold your hands in front of your chest or at your sides, ready for movement.
How to do it
- Perform 3-4 quick lateral shuffle steps to one side, staying low and moving on the balls of your feet.
- Immediately upon finishing the shuffle, drive the outside knee explosively toward your chest while bringing the opposite elbow toward that knee.
- Exhale sharply during the knee drive to maximize abdominal and oblique contraction.
- Inhale as you immediately transition back into the shuffle to return to the starting side, maintaining a fast, rhythmic tempo.
Form checklist
- Stay on the balls of your feet to maintain agility and calf engagement.
- Keep your torso upright and avoid rounding your shoulders during the knee drive.
- Ensure the knee reaches at least hip height for full lower-abdominal activation.
- Avoid crossing your feet during the lateral shuffle phase.
Pro tips
- Focus on the 'crunch' at the top of the movement by pulling your belly button toward your spine as the knee rises.
- Minimize ground contact time during the shuffle to increase the plyometric demand on your calves and quads.
Make it harder
- Add a light resistance band just above the knees to increase glute and quad activation during the shuffle.
- Hold a light medicine ball at chest height to increase the rotational demand on the obliques.
Frequently asked
- What muscles does the side shuffle high knee work?
- The side shuffle high knee primarily targets the abs, calves, and obliques, and also works the glutes and hip flexors as secondary muscles.
- What equipment do you need for the side shuffle high knee?
- The side shuffle high knee requires no equipment — just your body weight.
- Is the side shuffle high knee good for beginners?
- The side shuffle high knee is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.