Back to all exercisesOpen the Plan Builder
How to perform it
Step-by-step instructions
- 01Place two cones at the prescribed distance and begin behind the first cone in an athletic stance.
- 02Accelerate toward the far cone using short powerful steps.
- 03Lower your hips as you approach and touch the ground beside the cone with your outside hand.
- 04Plant your outside foot, turn under control, and sprint back toward the first cone.
- 05Continue shuttling between cones for the assigned repetitions, then decelerate gradually.
Keep exploring
Variations
Browse the full libraryClosely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.
Keep exploring
Alternatives
Browse the full librarySubstitute exercises that train similar muscles or serve a comparable purpose in a workout.
Use this exercise in a plan