Mobility

Squat Shuffle

The Squat Shuffle boosts lower body strength and cardio by targeting the thighs, glutes, and calves. Perfect for enhancing agility, cardiovascular endurance, and leg power with an alternating squat-side shuffle format.

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Squat Shuffle instructions

Step-by-step instructions

Stand up straight with your feet shoulder-width apart.

Lower your body into a squat position by bending your knees and pushing your hips back.

Keeping in the squat position, step sideways to your right with your right foot and bring your left foot to meet it.

Repeat this movement to the left. That's one rep.

Ensure you stay in the squat position throughout the movement, keeping your chest up and shoulders back. Don't let your knees cave in.

Stand up straight with your feet shoulder-width apart.

Lower your body into a squat position by bending your knees and pushing your hips back.

Keeping in the squat position, step sideways to your right with your right foot and bring your left foot to meet it.

Repeat this movement to the left. That's one rep.

Ensure you stay in the squat position throughout the movement, keeping your chest up and shoulders back. Don't let your knees cave in.

Equipment needed

Bands

Barbell

Battle Ropes

Bench

Bosu

Box

Cables

Dip Bar

Dumbbell

EZ Curl Bar

Hex Bar

Kettlebell

Ladder

Machine

Pull-Up Bar

Yoga Ball

Muscles used

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Back

Front

Strength distributions

This graph shows how much weight men and women could lift for a single maximum-effort rep.

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