Agility Ladder in in Out Out With Knee Lift

Category

Cardio

Difficulty

Intermediate

Equipment

Agility Ladder

Primary muscles

Gastrocnemius, Quadriceps Femoris, Iliopsoas

Secondary muscles

Soleus, Biceps Femoris

How to do it

1. Stand at the start of an agility ladder, facing along it.
2. Step into the first square with one foot and then the other, driving each knee up high.
3. Step both feet out to the sides of the next square, one after the other.
4. Keep repeating "in, in, out, out" with high knees along the ladder, then return to the start and repeat for the set time.

Form tips

• Lift your knees to hip height on every step.
• Pump your arms in opposition to your legs.
• Stay on the balls of your feet and keep the rhythm quick.