Side Lateral Shuffle on Bench

Beginner Level of Difficulty

The side lateral shuffle on the bench is a beginner lower body exercise. This exercise targets the glutes, hamstrings and quads and is suitable for any fitness level.


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

side lateral shuffle on bench - step 1

Step 1

Start with one foot up on the bench and the other placed to the side.

side lateral shuffle on bench - step 2

Step 2

Lift your body up using the leg on the bench and shuffle over from side to side.

side lateral shuffle on bench - step 3

Step 3

Continue shuffling for the suggested number of reps or length of time.