Side to Side Box Shuffle

How to do it

1. Set a low, sturdy box on the floor and stand side-on to it with the near foot on top of it and the other on the floor.
2. Push off the foot on the box and hop sideways over it, so the feet swap: the floor foot lands on the box and the box foot lands on the floor on the far side.
3. Push off again straight away and shuffle back the other way.
4. Keep the hips low and the torso tall, with the arms helping the rhythm.
5. Keep the contacts quick and the shuffle continuous.
6. Continue for the chosen time or number of shuffles.

Common mistakes

• Landing on the edge of the box. The whole foot lands on the box each time; a heel on the edge slips.
• Standing tall. The hips stay low so the legs drive the shuffle; an upright shuffle is a step over the box.
• A box that is too high. Low is right; height turns the shuffle into a step-up.
• Slowing to look at the box. Eyes forward; the box does not move.

Muscles worked

Primary

• Quads

Secondary

• Gluteus MediusGlutes
• Gluteus MinimusGlutes
• Tensor Fasciae Latae
• Adductors
• Calves
• Hamstrings