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Cardio · Body Weight
Low Box Lateral Runner
Low Box Lateral Runner is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the glutes, abductors and adductors assisting. It needs only a box. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 8.6 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Body Weight
- Category
- Cardio
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 8.6 kcal
Primary muscles
- Calves
- Quadriceps
Secondary muscles
- Glutes
- Abductors
- Adductors
How to do Low Box Lateral Runner
- Stand beside a low box or step.
- Step one foot onto the box.
- Quickly run sideways over the box, switching feet with each step.
- Continue moving side to side for the set time.
Form tips
- Stay on the balls of your feet.
- Keep your steps quick and light.
Low Box Lateral Runner alternatives
More cardiovascular system exercises
Low Box Lateral Runner FAQ
What muscles does Low Box Lateral Runner work?
Low Box Lateral Runner mainly works the cardiovascular system in the cardio. The glutes, abductors and adductors work as secondary muscles.
What equipment do you need for Low Box Lateral Runner?
You need only a box.
How many sets and reps of Low Box Lateral Runner should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Low Box Lateral Runner good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Low Box Lateral Runner burn?
About 8.6 calories per minute for a person of around 70 kg, based on a MET value of 7. Ten minutes of work is roughly 86 calories; heavier people burn more.
What is a good alternative to Low Box Lateral Runner?
Other exercises for the cardiovascular system include Suspension Trainer With Grips Mountain Climber, Gym Elliptical Machine Sprint Speed, Stationary Exercise Bike and Treadmill Walk.
For developers
Use Low Box Lateral Runner in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
# One request returns the exercise and its 720p media links curl "https://api.workoutxapp.com/v2/exercises/ex_MBC6VK" \ -H "X-WorkoutX-Key: YOUR_API_KEY" { "id": "ex_MBC6VK", "name": "Low Box Lateral Runner", "model": "male", "counterpartId": "ex_426A4N", "target": "Cardiovascular System", "equipment": "Body Weight", "media": { "mp4": "https://…/ex_MBC6VK/mp4-720.mp4?…", "poster": "https://…/ex_MBC6VK/poster.jpg?…" } }