Side To Side Box Shuffle

Muscles worked

Setup

1. Place a low box or aerobic step on a non-slip surface.
2. Stand to the left side of the box with your right foot planted firmly in the center of the platform.
3. Assume an athletic stance with knees slightly bent, chest up, and core engaged.
4. Position your arms at your sides or in a 'ready' position to assist with balance.

How to do it

1. Push off explosively with both feet, jumping laterally over the box to the other side.
2. In mid-air, switch your feet so the left foot lands on the box and the right foot lands on the floor on the opposite side.
3. Land softly on the balls of your feet, immediately absorbing the impact by dropping into a shallow squat.
4. Exhale forcefully during the jump phase and inhale as you land and transition into the next rep.
5. Maintain a fast, rhythmic tempo, alternating sides continuously for the duration of the set.

Form checklist

• Keep your chest lifted and avoid rounding your lower back.
• Ensure the foot on the box is fully planted, not hanging off the edges.
• Land with 'quiet feet' to ensure you are absorbing impact through the muscles, not the joints.
• Keep your knees tracked over your toes; do not let them cave inward during the landing.

Pro tips

• Focus on a 'tap and go' rhythm, minimizing the time your feet spend on the ground or the box to maximize plyometric power.
• Drive your arms in a running motion to help generate upward momentum and maintain your center of gravity.

Make it harder

• Increase the height of the box to demand greater vertical displacement and power output.
• Hold a light medicine ball or dumbbell at chest height to increase the load and challenge your core stability.

Frequently asked

What muscles does the side to side box shuffle work?

The side to side box 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 side to side box shuffle?

The side to side box shuffle requires no equipment — just your body weight.

Is the side to side box shuffle good for beginners?

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

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Cone Single Foot Lateral HopsIntermediate · calves, glutes, hamstrings, and quadriceps
• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps