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Cardio

Agility Ladder Drill

The Agility Ladder Drill is a cardio exercise with no equipment for your conditioning. Share of the load in the Zulta muscle model: calves (gastrocnemius) 16%, quads (vastus lateralis) 12% and hip flexors 10%.

Level: BeginnerEquipment: BodyweightUnilateral: one arm or leg at a time

How to do it

  1. Lay an agility ladder flat on the floor and stand at one end facing it.
  2. Bend the knees slightly, stay on the balls of the feet and hold the arms ready at your sides.
  3. Step quickly into each square with both feet in turn, one foot then the other, moving forward.
  4. Keep the steps short and light and look ahead rather than down at your feet.
  5. Work through the ladder for 20 to 30 seconds, walk back to the start and repeat.

Tips

  • Pump the arms in time with the feet to keep the rhythm.
  • Start slow and clean, then add speed once the pattern is automatic.

Common mistakes

  • Stepping on the rungs of the ladder.
  • Landing flat-footed and heavy.
  • Bending forward at the waist to watch the feet.

Muscles worked by the Agility Ladder Drill

  • Calves (gastrocnemius) Primary16%
  • Quads (vastus lateralis) Primary12%
  • Hip flexors Secondary10%
  • Calves (soleus) Secondary10%
  • Gluteus maximus Secondary10%
  • Gluteus medius Secondary8%
  • Quads (rectus femoris) Secondary8%
  • Adductors Minor6%
  • Hamstrings (biceps femoris) Minor6%
  • Quads (vastus medialis) Minor6%
  • Tibialis anterior Stabilizer4%
  • Upper abs Stabilizer4%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Quick footwork drills and skips: the calves, quads and hip flexors cycle the legs, the glute medius handles every change of direction.

Agility Ladder Drill alternatives

Same equipment

Different equipment

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Frequently asked questions

What muscles does the Agility Ladder Drill work?

Mainly the calves (gastrocnemius) and quads (vastus lateralis). The hip flexors, calves (soleus), gluteus maximus, gluteus medius and quads (rectus femoris) assist.

Is the Agility Ladder Drill good for beginners?

Yes. The Agility Ladder Drill is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Agility Ladder Drill?

For example the Agility Ladder In and Out, Agility Ladder Lateral Run and Lateral Shuffle. They train mostly the same muscles, some with different equipment.

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

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