{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Side Slides + Squats",
      "kind": "common"
    },
    {
      "text": "Side Shuffle to Squat",
      "kind": "common"
    },
    {
      "text": "Lateral Shuffle with Squat",
      "kind": "common"
    },
    {
      "text": "Defensive Slide to Squat",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "quadriceps",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-maximus",
        "role": "prime-mover"
      },
      {
        "muscle": "gluteus-medius",
        "role": "synergist"
      },
      {
        "muscle": "adductors",
        "role": "synergist"
      },
      {
        "muscle": "hamstrings",
        "role": "synergist"
      },
      {
        "muscle": "calves",
        "role": "synergist"
      },
      {
        "muscle": "rectus-abdominis",
        "role": "stabilizer"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "hip",
        "actions": [
          "flexion",
          "extension",
          "abduction",
          "adduction",
          "rotation"
        ]
      },
      {
        "joint": "knee",
        "actions": [
          "flexion",
          "extension"
        ]
      },
      {
        "joint": "ankle",
        "actions": [
          "plantarflexion",
          "dorsiflexion"
        ]
      },
      {
        "joint": "subtalar",
        "actions": [
          "inversion",
          "eversion"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "conditioning",
      "sport",
      "calisthenics"
    ],
    "movement_patterns": [
      "squat",
      "gait"
    ],
    "mechanics": "compound",
    "force": "push",
    "kinetic_chain": "closed",
    "laterality": "alternating",
    "planes": [
      "frontal",
      "sagittal",
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "cone"
    ],
    "required": []
  },
  "external_ids": {
    "wger": "1195"
  },
  "id": "oec:lateral-shuffle-to-squat",
  "instructions": {
    "setup": [
      "Stand with feet shoulder-width apart, knees soft, hips pushed back into a partial athletic squat, and chest upright.",
      "Keep your arms bent in front of your chest for balance."
    ],
    "steps": [
      "Push off your trailing leg and step out with your lead leg to slide laterally for the desired number of steps while staying low.",
      "Plant the lead foot, pivot your hips to face the opposite direction, and set your feet into a balanced squat stance.",
      "Hinge at the hips and bend your knees to lower into a full squat until your thighs are roughly parallel to the floor.",
      "Drive through your midfoot and heels to stand back up into an athletic quarter-squat stance.",
      "Immediately shuffle laterally in the reverse direction to repeat the sequence."
    ],
    "breathing": "Breathe rhythmically during the shuffles, inhale as you descend into the squat, and exhale sharply as you drive up to standing.",
    "cues": [
      "Stay low on the slide",
      "Do not cross your feet",
      "Stick the landing before you squat"
    ],
    "common_faults": [
      {
        "fault": "Crossing feet over during the lateral shuffle, creating a tripping hazard and losing balance.",
        "correction": "Keep feet separated throughout the shuffle, stepping wide with the lead foot and bringing the trail foot in without touching."
      },
      {
        "fault": "Standing up tall between shuffle strides instead of maintaining an athletic base.",
        "correction": "Maintain a soft knee bend and hip hinge, keeping your center of gravity low throughout the movement."
      },
      {
        "fault": "Rushing into the squat with poor knee alignment or leaning excessively forward.",
        "correction": "Pause momentarily after the pivot to establish a stable, balanced foot position before descending into the squat."
      }
    ],
    "safety": {
      "precautions": [
        "Ensure the floor surface is dry and free of debris to prevent slipping during rapid lateral directional changes."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "not-applicable",
      "kind": "bodyweight"
    },
    "profiles": [
      {
        "required": [
          "reps"
        ],
        "optional": [
          "duration",
          "rpe"
        ]
      },
      {
        "required": [
          "duration"
        ],
        "optional": [
          "reps",
          "heart-rate",
          "calories",
          "rpe"
        ]
      }
    ],
    "records": {},
    "reps_counted": "total"
  },
  "name": "Lateral Shuffle to Squat",
  "previous_ids": [
    "oec:side-slides-squats"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Side Slides + Squats",
        "url": "https://wger.de/en/exercise/1195/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "Insight"
      }
    ]
  },
  "relations": [
    {
      "type": "variation-of",
      "target": "oec:bodyweight-squat"
    },
    {
      "type": "progression-of",
      "target": "oec:bodyweight-squat"
    }
  ],
  "setup": {
    "position": "moving",
    "range": "full",
    "stance": {
      "kind": "parallel",
      "width": "shoulder"
    }
  },
  "status": "active",
  "summary": "A dynamic agility drill that combines lateral shuffling with bodyweight squats to train lateral quickness, hip power, and lower-body conditioning."
}