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Full body

Agility Ladder In and Out

The Agility Ladder In and Out is a plyometric exercise for your whole body. Share of the load in the Zulta muscle model: calves (gastrocnemius) 16%, quads (vastus lateralis) 12% and hip flexors 10%.

Level: BeginnerEquipment: Other equipmentUnilateral: one arm or leg at a time

How to do it

  1. Lay an agility ladder flat and stand beside the first square, facing down the ladder.
  2. Step the first foot into the square, then the second foot, so both feet are inside.
  3. Step the first foot out to the far side of the next rung, then the second foot out, straddling the ladder.
  4. Continue in-in-out-out down the ladder, moving forward one square per cycle.
  5. Work for 20 to 30 seconds, walk back and repeat.

Tips

  • Stay on the balls of the feet so each step is quick and light.
  • Say the rhythm in your head, in-in-out-out, to lock in the pattern.

Common mistakes

  • Letting the heels drop and slowing the rhythm.
  • Taking wide, heavy steps out to the side.
  • Losing track of the pattern and double-stepping in one square.

Muscles worked by the Agility Ladder In and Out

  • 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 In and Out alternatives

Same equipment

No equipment

Make it harder

Frequently asked questions

What muscles does the Agility Ladder In and Out 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 In and Out good for beginners?

Yes. The Agility Ladder In and Out 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 In and Out?

For example the A-Skip, B-Skip and High Knees. They train mostly the same muscles, some with different equipment.

How do you make the Agility Ladder In and Out harder?

Add weight or reps, or move on to the B-Skip and Power Skip.

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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