Side to Side Box Shuffle

A beginner plyometrics exercise for the quads, done with a other equipment.

Side to Side Box Shuffle: finishing position

Main muscles: Quads
Also works: Glutes, Calves and Hamstrings
Equipment: Other equipment
Level: Beginner
Type: Compound
Movement: Push

How to do the Side to Side Box Shuffle

Stand to one side of the box with your left foot resting on the middle of it.
To begin, jump up and over to the other side of the box, landing with your right foot on top of the box and your left foot on the floor. Swing your arms to aid your movement.
Continue shuffling back and forth across the box.

Sets and reps

Conditioning	3–5 rounds of 20–40 seconds, rest as long as the work
Power	3–5 sets of 3–5 fast reps, full rest

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Side to Side Box Shuffle

Questions

What muscles does the Side to Side Box Shuffle work?

Mainly the quads, with the glutes, calves and hamstrings helping.

Is the Side to Side Box Shuffle good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Side to Side Box Shuffle?

Good alternatives that train the quads: Bench Sprint, Depth Jump Leap, Front Cone Hops (or hurdle hops) or Lateral Box Jump.

How many sets and reps of the Side to Side Box Shuffle should I do?

Conditioning: 3–5 rounds of 20–40 seconds, rest as long as the work. Power: 3–5 sets of 3–5 fast reps, full rest.

Exercise steps and photos: free-exercise-db (public domain).