Alternating Box Shin
The Alternating Box Shin mainly works the glutes & hips, with help from the hip abductors (outer thighs) and quads. No equipment needed: it uses just your bodyweight.
Alternating Box Shin Muscles Worked
Primary
Hip Rotators; Glutes (gluteus maximus)
Secondary
Hip Tensor (tensor fasciae latae); Quads (quadriceps femoris)
How to do the Alternating Box Shin
Sit on the floor with your knees bent and feet placed wider than shoulder-width apart, arms extended forward for balance.
Drop both knees to one side so that one thigh is internally rotated and the opposite thigh is externally rotated in a 90/90 position.
Keep your torso upright and lift your knees smoothly up and over through the center.
Lower your knees to the opposite side to complete the transition into a mirrored shin box position.
Continue alternating sides in a controlled movement to improve overall hip flexibility and rotation.
Alternating Box Shin FAQs
What muscles does the Alternating Box Shin work?
The Alternating Box Shin mainly works the glutes & hips, with help from the hip abductors (outer thighs) and quads. The main muscles are the hip rotators and gluteus maximus.
What equipment do you need for the Alternating Box Shin?
None. The Alternating Box Shin is a bodyweight exercise, so you can do it anywhere.
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