Moves/Side Shuffle

Side Shuffle

ID: 41

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Exercise Type:
Lower Step
Contraindications:
Ankle/Calf Problems, Lower Back Problems
Equipment:
Floor Based
Applicability:
Group
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. The standing leg stays engaged even when it is the recovery leg.
  2. 2. Brace core before stepping; stability is set before the weight shifts.
  3. 3. Push the knee out on the descent to ensure it tracks over the toe.

Regression:

Use a split-squat with the rear foot elevated on a low surface to reduce the balance demand.

Progression:

Progress to a walking lunge then a jumping lunge once bilateral mechanics are solid.

Common Problems:

Front knee traveling too far forward — cue a big step and emphasis on the vertical shin.