Body weight
Shuttle runs
Shuttle runs mainly works your quads, glutes, and calves. It also helps your hamstrings, inner thighs, and abs.
Step by step
- Sprint to the line, then lower your hips.
- Plant your foot firmly and turn your body.
- Push off hard and sprint back.
What you should feel
Your thighs, glutes and calves working to brake and re-accelerate; your knees and ankles should not twist or ache.
Common mistake
x
Sets and reps
- Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Back squatQuads, Glutes
Front squatQuads, Glutes
Hack squatQuads
Goblet squatQuads, Glutes
Dumbbell front squatQuads, Glutes
Slow goblet squat (3 s down)Quads, GlutesQuestions
What muscles does the shuttle runs work?
Shuttle runs mainly works your quads, glutes, and calves. It also helps your hamstrings, inner thighs, and abs.
Can I do the shuttle runs at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the shuttle runs?
Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition.
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