Bodyweight Shift
Shift your weight and explode! Bodyweight Shift builds lower body power and coordination. A fun, dynamic plyometric exercise.
The Bodyweight Shift mainly works the quads and hip abductors (outer thighs), with help from the core. No equipment needed: it uses just your bodyweight.
Bodyweight Shift Muscles Worked
Primary
Quads (quadriceps femoris); Hip Abductor (gluteus medius)
Secondary
Abdominals (rectus abdominis); Obliques
Bodyweight Shift Variations and Alternatives
How to do the Bodyweight Shift
Bodyweight Shift Plyometrics
1. Starting Position: Stand with your feet shoulder-width apart and arms relaxed at your sides. Engage your core muscles and stand tall with your chest lifted.
Weight Shift: Shift your weight to your right leg. Bend your right knee slightly while keeping your left leg straight. Your left foot should lift slightly off the ground.
Arm Positioning: As you shift your weight, bring your right arm across your body for balance. You can place your left hand on your hip or extend it outward for stability.
Plyometric Move: Prepare to jump by bending your right knee further while keeping your core tight. Explode off your right foot and jump to the left, using your arms to gain momentum.
Landing: Land softly on your left foot, bending your knee to absorb the impact. Your right leg should come down and remain lifted slightly off the ground.
Repetition: Repeat the movement by shifting your weight to your left leg and jumping to the right. Continue alternating sides for your desired number of repetitions.
Tips: Focus on controlled movements, keep your core engaged throughout, and ensure a soft landing to prevent injury. Start slow and increase speed as you become more comfortable with the exercise.
Bodyweight Shift FAQs
What muscles does the Bodyweight Shift work?
The Bodyweight Shift mainly works the quads and hip abductors (outer thighs), with help from the core. The main muscles are the quadriceps femoris and gluteus medius.
What equipment do you need for the Bodyweight Shift?
None. The Bodyweight Shift is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Shift go on?
It belongs on leg day in a push/pull/legs routine.
What are some Bodyweight Shift variations and alternatives?
Similar exercises include the Bodyweight Shift Bouncing, Bodyweight Shift Bouncing Sky Reach, Shift Half Core Plyo Squat and Partner Shuffle.
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