Agility Ladder in in Out Out

Category

Cardio

Difficulty

Intermediate

Equipment

Agility Ladder

Primary muscles

Gastrocnemius, Soleus, Quadriceps Femoris

Secondary muscles

Biceps Femoris, Iliopsoas

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, then the other.
3. Step both feet out to the sides of the next square, one after the other.
4. Keep repeating "in, in, out, out" along the ladder, then return to the start and repeat for the set time.

Form tips

• Focus on quick, light foot contacts.
• Keep your torso steady and your arms moving in rhythm.
• Don't touch the rungs; place each foot cleanly.