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Side Shuffle with Floor Touch
The Side Shuffle Floor Touch (also known as the Lateral Shuffle Floor Tap) is a high-intensity, dynamic exercise that combines a lateral (side-to-side) movement with a squat-like touch. It is excellent for cardio, agility, coordination, and strengthening the muscles used for lateral movement.
About Exercise
Equipment
Difficulty
3/5 • Intermediate
Primary Muscle Groups
Quads
Secondary Muscles
Adductors, Hamstrings, Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapQuads
8/10Vastus Lateralis, Rectus Femoris
Glutes
7/10Glute Max, Glute Medius
Adductors
5/10Adductor Magnus
Hamstrings
4/10Biceps Femoris
Abs
3/10Rectus Abdominis
Programming
Typical Rep Range
10-30 reps
Rest Between Sets
30-90 seconds • Rest periods should be short to maintain conditioning focus.
How to Perform
Assume an athletic stance with feet shoulder-width apart, knees slightly bent, and hips pushed back, maintaining a low center of gravity throughout the movement.
- Shuffle quickly sideways for a short distance, staying low and never crossing your feet.
- Stop the shuffle and deepen the squat slightly.
- Touch the floor next to the outside foot with the outside hand.
- Immediately push off the outside foot and shuffle back to the opposite side.
- Repeat the floor touch on the new side to complete one cycle.
Coaching Tips
Form Cues
- Stay low and quick.
- Never cross your feet.
- Push off hard laterally.
- Chest up for the touch.
Breathing
Inhale during the shuffle; exhale sharply upon touching the floor and pushing off to reverse direction. Maintain core bracing.
Tempo
N/A
Range of Motion
Maintain the athletic stance during the shuffle and deepen the squat until the hand touches the floor while keeping the back flat.
Safety
Safety Notes
- Ensure the training area is clear of obstacles.
- Focus on pushing the hips back, not rounding the spine, when reaching for the floor.
Spotting
Not recommended; this is a self-regulated agility drill.
Common Mistakes
- Standing up too tall between shuffles.
- Rounding the back to reach the floor.
- Taking steps that are too large.
- Failing to maintain the athletic stance.
When to Avoid
- Acute knee or ankle injuries.
- Severe hip pain.
Flexibility Needed
- Adequate ankle dorsiflexion.
- Hip mobility for a deep squat.
Build Up First
- Basic squat form competency.
- Ability to maintain an athletic stance.
Also known as
Lateral Shuffle Floor Tap, Agility Shuffle Touch, Side-to-Side Squat Touch
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