Mobility

Ladder High Knee

Ladder High Knee is a cardio-boosting workout that enhances agility. It involves running through a ladder with high knee drives, targeting the legs and core, and improving endurance and speed.
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Ladder High Knee instructions
Step-by-step instructions
1
Stand straight facing the ladder with one foot in each square.
2
Begin to jog slowly, making sure to lift your knees up as high as possible. Your knee should come up to your waist with each step.
3
Move through the ladder as fast as you can while maintaining form, landing softly on the balls of your feet.
4
After you reach the end of the ladder, jog slowly back to the start to control your breathing.
5
Repeat this exercise for the programmed number of sets. Remember to keep your core tight throughout the exercise.
Stand straight facing the ladder with one foot in each square.
Begin to jog slowly, making sure to lift your knees up as high as possible. Your knee should come up to your waist with each step.
Move through the ladder as fast as you can while maintaining form, landing softly on the balls of your feet.
After you reach the end of the ladder, jog slowly back to the start to control your breathing.
Repeat this exercise for the programmed number of sets. Remember to keep your core tight throughout the exercise.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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