Agility Ladder Lateral Movement In In Out

Category

Cardio

Difficulty

Intermediate

Equipment

Agility Ladder

Primary muscles

Gastrocnemius, Soleus, Quadriceps Femoris

Secondary muscles

Gluteus Medius, Adductors

How to do it

1. Stand at one end of an agility ladder, facing its long side.
2. Step into the first square with your lead foot, then bring your other foot in.
3. Step out of the ladder with your lead foot, moving sideways toward the next square.
4. Repeat "in, in, out" square by square to the end of the ladder, then come back the other way, for the set time.

Form tips

• Keep your hips low and stable.
• Take quick, precise steps in and out of the squares.
• Stay on the balls of your feet and don't cross your feet.