Forward Backward Shuffle

Muscles worked

Setup

1. Stand with feet hip-width apart in a shallow squat (athletic stance).
2. Engage your core and keep your chest upright with a slight forward lean at the hips.
3. Position your arms at your sides with elbows bent at 90 degrees, ready to move.

How to do it

1. Take quick, short steps forward for a designated distance, staying light on the balls of your feet.
2. Rapidly decelerate and transition into quick, short steps backward to return to the starting position.
3. Maintain a steady, rhythmic breathing pattern, exhaling sharply during the change of direction.
4. Keep your hips at a consistent height throughout the entire forward and backward movement.

Form checklist

• Stay on the balls of your feet; do not let your heels strike the ground heavily.
• Keep your knees tracking over your toes and avoid letting them cave inward.
• Maintain a flat back and avoid excessive rounding of the shoulders.
• Use short, choppy steps rather than long strides for better control and speed.

Pro tips

• Focus on 'fast feet' by minimizing the time your feet spend in contact with the floor to maximize calf activation.
• Keep your gaze forward rather than looking down at your feet to improve balance and spatial awareness.
• Pump your arms in sync with your legs to drive the movement and maintain a high tempo.

Make it harder

• Deepen the squat position to a half-squat depth to increase time under tension for the quads and glutes.
• Incorporate a 'burpee' or a 'tuck jump' every time you return to the starting position.

Frequently asked

What muscles does the forward backward shuffle work?

The forward backward shuffle primarily targets the calves, glutes, hamstrings, and quadriceps, and also works the abs and obliques as secondary muscles.

What equipment do you need for the forward backward shuffle?

The forward backward shuffle requires no equipment — just your body weight.

Is the forward backward shuffle good for beginners?

Yes. The forward backward shuffle is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• 3 Point Standing HopsIntermediate · calves, glutes, hamstrings, and quadriceps
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• 4 Way Single Leg HopAdvanced · calves, glutes, hamstrings, and quadriceps
• Alternate Knee Cross Over Sit Against WallIntermediate · calves, glutes, hamstrings, and quadriceps