Lateral Ladder Drill
Description
This exercise involves moving laterally through a ladder on the ground, alternating feet in each square. It is a great way to improve agility, footwork, and coordination.
Muscle Group
Equipment Required
Lateral Ladder Drill Instructions
- Start by standing on the side of the ladder with your feet shoulder-width apart.
- Step laterally into the first square with your left foot, then bring your right foot in to meet it.
- Step laterally into the second square with your left foot, then bring your right foot in to meet it.
- Continue this pattern, stepping laterally into each square with your left foot, then bringing your right foot in to meet it.
- Once you reach the end of the ladder, turn around and repeat the exercise, leading with your right foot this time.
- For an added challenge, try increasing your speed or adding in a hop between each step.
Lateral Ladder Drill Form & Visual
Lateral Ladder Drill Benefits
- Improves agility and coordination
- Increases cardiovascular endurance
- Strengthens lower body muscles, including quads, hamstrings, and glutes
- Helps with weight loss and management
- Can be modified for different fitness levels and goals
- Can be done with minimal equipment and space
Lateral Ladder Drill Muscles Worked
- Abdominal muscles
- Oblique muscles
- Quadriceps
- Hamstrings
- Glutes
- Calf muscles
Lateral Ladder Drill Variations & Alternatives
- Forward Lateral Ladder Drill
- Backward Lateral Ladder Drill
- Single Leg Lateral Ladder Drill
- Double Leg Lateral Ladder Drill
- Side Shuffle Lateral Ladder Drill
- High Knee Lateral Ladder Drill
- Carioca Lateral Ladder Drill
