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Side Shuttle

Side Shuttle

The Side Shuttle is an excellent exercise for improving agility, speed, and lateral movement. It is a dynamic cardio exercise that engages multiple muscle groups and helps to build explosive power and coordination. The Side Shuttle is perfect for athletes involved in sports such as basketball, soccer, tennis, and hockey, where quick side-to-side movements are essential. To perform the Side Shuttle, you start in an athletic stance with your feet shoulder-width apart and slightly bent knees. Begin by stepping laterally with your right foot, quickly followed by your left foot. Focus on pushing off with your outside foot and maintaining a low center of gravity to maximize power and stability. Continue moving laterally back and forth with quick and controlled movements for a set time or distance. This exercise primarily targets the muscles in your lower body, including the quadriceps, hamstrings, calves, and glutes. Additionally, it engages your core muscles and improves overall balance and coordination. By incorporating the Side Shuttle into your training routine, you can enhance your ability to change direction rapidly, react quickly, and perform sport-specific movements more efficiently. Remember to warm up adequately before attempting this exercise to prevent injury and perform it on a flat and clear surface to avoid any trip hazards. Start with slower and shorter repetitions, gradually increasing speed and distance as your fitness level improves. As with any exercise, listen to your body and modify the intensity or duration as needed. Incorporating the Side Shuttle into your workouts can take your fitness and athletic performance to the next level!


  • Start by standing with your feet hip-width apart and your knees slightly bent.
  • Take a step to the side with your right foot, landing softly with your right foot and then bringing your left foot to meet it.
  • Continue moving sideways in this manner for the desired number of repetitions.
  • To add intensity, you can use a resistance band or a dumbbell held at chest level.
  • Remember to keep your core engaged and your movements controlled throughout the exercise.
  • Repeat the same number of repetitions on each side.

Tips & Tricks

  • Warm up your body with dynamic stretches before starting the side shuttle exercise.
  • Engage your core muscles throughout the entire exercise to maintain stability and control.
  • Focus on proper form and technique to prevent any injuries. It's important to have a strong foundation for the side shuttle.
  • Gradually increase your speed and intensity as you become more comfortable and confident with the exercise.
  • Incorporate lateral strength exercises like lateral lunges and lateral bounds to complement the side shuttle movement.
  • To challenge yourself further, try performing the side shuttle on an unstable surface like a balance board or foam pad.
  • Remember to take rest days between workouts to allow your muscles to recover and avoid overtraining.
  • Stay hydrated before, during, and after your workout to maintain optimal performance.
  • Include a variety of cardio and strength training exercises in your fitness routine to enhance overall fitness and endurance.
  • Listen to your body and modify the side shuttle exercise if needed to accommodate any physical limitations or discomfort.


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