Mobility

Ladder Inside Outside

Ladder Inside Outside optimizes overall lower body conditioning, coordination, agility, and balance. This rapid ladder stepping exercise is ideal for boosting cardio endurance and foot speed.
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Ladder Inside Outside instructions
Step-by-step instructions
1
Stand at one end of an agility ladder, facing the length of the ladder.
2
Step into the first square with your left foot, then follow with your right foot.
3
Step out of the first square with your left foot to your left. Follow with your right foot to your right.
4
Immediately step with your left foot into the second square, followed by your right foot, then step out with your left foot and right foot just like before.
5
Repeat this pattern, stepping in and out of each square, until you reach the end of the ladder. Then, turn around and repeat the exercise going in the opposite direction.
Stand at one end of an agility ladder, facing the length of the ladder.
Step into the first square with your left foot, then follow with your right foot.
Step out of the first square with your left foot to your left. Follow with your right foot to your right.
Immediately step with your left foot into the second square, followed by your right foot, then step out with your left foot and right foot just like before.
Repeat this pattern, stepping in and out of each square, until you reach the end of the ladder. Then, turn around and repeat the exercise going in the opposite direction.
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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