Step by step instructions, muscle activation and variants for the Side Shuffle High Knee.
The Side Shuffle High Knee is a plyometric cardio exercise that combines lateral shuffling with alternating high-knee drives, elevating heart rate while training lateral agility, hip flexor strength, and lower-body coordination. It is commonly used as a warm-up or conditioning drill.
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The Side Shuffle High Knee is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.