Shuttle Run
Cardio & Conditioning · full · intermediate
Start
FinishHow to do it
Mark two lines about 20 metres apart, sprint to the far line, drop the hips and plant the outside foot to change direction, then sprint back and repeat for the prescribed reps.
Muscles worked
Primary: full · Also works: quads, glutes, calves, core
Equipment
No equipment
Common mistakes
- Turning while standing tall instead of dropping the hips and shortening the last two steps into the turn
- Planting on a straight, locked leg at the turn, which is exactly how knees and ankles get hurt
- Pacing the first shuttle — every rep should be a genuine sprint or it is not a shuttle session
Variations
- 5-10-5 pro agility shuttle
- Suicide runs touching progressively further lines
- Shuttles with a floor touch at each line
Can't do this one? Swap it for
Take care: ABROFIT automatically removes this movement for anyone who has flagged a knee or ankle problem. If that's you, use one of the swaps above and speak to a physio before loading it.
Related exercises
- Burpeefull
- Jumping Jackfull
- Sun Salutation (Surya Namaskar)full
- World's Greatest Stretchfull
- Shadow Boxing — Combinationsfull
- Heavy Bag Roundsfull
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