Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Lateral Shuffle

AdvancedCardioTier T4

Set two cones about three metres apart. Stay low with bent hips and knees and take quick side steps from one cone to the other and back. You may feel your hips, buttocks and thighs working and your breathing speed up.

Targets: Hip

Stop if

Stop the exercise if this happens. Seek advice if it persists or you are unsure.

Also stop if you notice
Pain in the hips, knees, ankles, feet or low back, or feeling as if you might trip or fall.
  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

Home Options

  • agility ladder or cones

Dosage

4

Sets

20 sec

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Put two cones on the floor about 3 m apart in a line.
  • Stand beside the cone on your left, facing forward, feet hip-width apart and toes pointing forward.
  • Bend your hips and knees, lean your chest a little forward over your knees and tighten your stomach muscles.
  1. Man in a low athletic stance with his feet hip-width apart beside a cone, facing the camera.

    Step 1 of 5

    Stand beside the left cone, feet apart, hips and knees bent.

  2. Man in a low wide stance stepping his right foot out to the side beside a cone.

    Step 2 of 5

    Push with your left foot and step your right foot out to the side.

  3. Man in a low athletic stance with his feet hip-width apart beside the second cone.

    Step 3 of 5

    Bring your left foot in, feet still apart, at the right cone.

  4. Man in a low wide stance beside the far cone, stepping his left foot out to shuffle back.

    Step 4 of 5

    Push off with your right foot and step your left foot back out.

  5. Man in a low athletic stance with his feet hip-width apart beside a cone, facing the camera.

    Step 5 of 5

    Stand beside the left cone, feet apart, hips and knees bent.

What you should feel

You may feel the muscles of your hips, buttocks and thighs working to hold you low, and your breathing speed up.

Breathing

  • Breathe steadily as you move; do not hold your breath.

Safety Information

Use a clear, flat, non-slip floor with nothing between the cones, and wear shoes with good grip. Start slowly and only go faster when you can stay low and keep your feet apart without tripping. Stop if it hurts your hips, knees, ankles or back, or if you feel unsteady. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.