Lateral Shuffle on the Bench

Beginner Level of Difficulty

The lateral shuffle on the bench is an intermediate exercise that focuses on the muscles of the lower body. This exercise is best used as an interval during a work-out to elevate the heart rate and some cardio to the program.


Picture of Quadriceps


The quadriceps (quads) are a group of four muscles on the front of the thigh. They allow your knee to straighten and provide stability when standing. Your quads are the most important muscle group for maintaining the ability to stand and to walk independently.

Picture of Glutes


Gluteal Muscles (Glutes) are one of the strongest muscles in the body and are the connecting point between your legs and back muscles. Glutes are used in a variety of actions from moving the leg to extending and rotating the hip, as well as extending and rotating the trunk of the body.

Equipment Used

Picture of Bench


A weight training bench is a piece of equipment that has a resemblance to a normal (e.g. park) bench, but is cushioned and designed for use in the weight room.

Exercise Instructions

lateral shuffle on the bench - step 1

Step 1

Star with one foot up o the bench or steps and the other foot straddled next to it on the floor. Push off with the leg that is on the bench and lift your body laterally over to so that your opposite foot is on to top of the bench and your other foot is on the ground.

lateral shuffle on the bench - step 2

Step 2

Keeping your back straight and your head up throughout the exercise, lift your body back over lasterally across the bench.

lateral shuffle on the bench - step 3

Step 3

Repeat action for desired numer of repetitions or length of time.