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Full body

Agility Ladder Lateral Run

The Agility Ladder Lateral Run is a plyometric exercise for your whole body. Share of the load in the Zulta muscle model: calves (gastrocnemius) 15%, gluteus medius 13% and quads (vastus lateralis) 11%.

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

How to do it

  1. Lay an agility ladder flat and stand side-on at one end.
  2. Sink into a low athletic stance with knees bent and weight on the balls of the feet.
  3. Step the lead foot into the first square, then bring the trailing foot into the same square.
  4. Keep moving sideways, both feet touching each square, without turning the hips.
  5. Run the ladder for 20 to 30 seconds, then repeat leading with the other foot.

Tips

  • Keep the chest facing forward and the hips square the whole way.
  • Stay low so the steps come from the hips and ankles, not from bouncing up and down.

Common mistakes

  • Crossing the feet over each other.
  • Standing up tall between steps.
  • Turning the body to run forward instead of sideways.

Muscles worked by the Agility Ladder Lateral Run

  • Calves (gastrocnemius) Primary15%
  • Gluteus medius Primary13%
  • Quads (vastus lateralis) Primary11%
  • Gluteus maximus Secondary9%
  • Hip flexors Secondary9%
  • Calves (soleus) Secondary9%
  • Adductors Secondary9%
  • Quads (rectus femoris) Secondary7%
  • Quads (vastus medialis) Minor5%
  • Hamstrings (biceps femoris) Minor5%
  • Upper abs Stabilizer4%
  • Tibialis anterior 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.

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

Agility Ladder Lateral Run alternatives

Same equipment

No equipment

Make it harder

Frequently asked questions

What muscles does the Agility Ladder Lateral Run work?

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

Is the Agility Ladder Lateral Run good for beginners?

Yes. The Agility Ladder Lateral Run 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 Lateral Run?

For example the Carioca, Lateral Shuffle and Jumping Jack. They train mostly the same muscles, some with different equipment.

How do you make the Agility Ladder Lateral Run harder?

Add weight or reps, or move on to the Carioca and Cone Drill (5-10-5 Shuttle).

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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