Side Back Shuffle Kickout
Shuffle and kick your way to a full-body workout! Improve your cardio, coordination, and strength with this dynamic exercise.
The Side Back Shuffle Kickout mainly works the hip abductors (outer thighs) and quads, with help from the core. No equipment needed: it uses just your bodyweight.
Side Back Shuffle Kickout Muscles Worked
Primary
Hip Abductor (gluteus medius); Quads (quadriceps femoris)
Secondary
Obliques; Abdominals (rectus abdominis)
Side Back Shuffle Kickout Variations and Alternatives
How to do the Side Back Shuffle Kickout
Start in a standing position with your feet shoulder-width apart.
Shift your weight to your left leg, then quickly shuffle backwards to your right, crossing your left leg behind your right.
As you complete the shuffle, immediately perform a side kickout with your right leg, extending it out to the side as far as comfortable.
Bring your right leg back down to the start position and shift your weight to your right leg.
Now shuffle backwards to your left, crossing your right leg behind your left.
Perform a side kickout with your left leg, extending it out to the side.
Repeat this back shuffle and side kickout sequence for the desired number of repetitions or for a set time period.
Maintain an upright torso and engage your core throughout the movement for stability.
Focus on staying light on your feet and moving quickly and precisely during the shuffle and kickout.
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Side Back Shuffle Kickout FAQs
What muscles does the Side Back Shuffle Kickout work?
The Side Back Shuffle Kickout mainly works the hip abductors (outer thighs) and quads, with help from the core. The main muscles are the gluteus medius and quadriceps femoris.
What equipment do you need for the Side Back Shuffle Kickout?
None. The Side Back Shuffle Kickout is a bodyweight exercise, so you can do it anywhere.
What workout day should the Side Back Shuffle Kickout go on?
It belongs on leg day in a push/pull/legs routine.
What are some Side Back Shuffle Kickout variations and alternatives?
Similar exercises include the Side-Step Backkick, Burpee Shuffle, Forward-Backward Shuffle and Cardio Lateral Shuffle.
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