Mobility

Ladder Shuffle Hop

Ladder Shuffle Hop is an engaging lower body exercise that boosts cardio, agility, speed, and endurance. It incorporates sideways shuffle through a ladder with a hop, improving coordination and flexibility.
View all exercises
Ladder Shuffle Hop instructions
Step-by-step instructions
1
Start by standing on one side of an agility ladder or similar marked line on the floor.
2
Jump off with both feet, landing in the first square of the ladder.
3
Next, jump off to the side again but this time landing with one foot in the next square of the ladder and the other foot outside the ladder.
4
Swing your arms in rhythm with your jumps to maintain balance.
5
Continue this hopping procedure, alternating between landing with both feet in a square and one foot in and one foot out, until you reach the end of the ladder. You can speed up as you get used to the motion.
Start by standing on one side of an agility ladder or similar marked line on the floor.
Jump off with both feet, landing in the first square of the ladder.
Next, jump off to the side again but this time landing with one foot in the next square of the ladder and the other foot outside the ladder.
Swing your arms in rhythm with your jumps to maintain balance.
Continue this hopping procedure, alternating between landing with both feet in a square and one foot in and one foot out, until you reach the end of the ladder. You can speed up as you get used to the motion.
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
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Bodyweight
Yoga Ball Leg Raise with trainwell
Yoga Ball Leg Raise
Yoga Ball Leg Raise is a key core exercise for balance enhancement and lower abdomen and hip flexor strengthening. It improves stability and coordination, suitable for both strength training and rehab regimens.
Try it out
Strength
Dumbbell Lunge To Lateral Raise with trainwell
Dumbbell Lunge To Lateral Raise
Dumbbell Lunge to Lateral Raise is a multi-joint exercise improving balance, body awareness, and muscular endurance. It targets the glutes, thighs, shoulders, and core, enhancing lower body strength, shoulder stability, and upper body endurance.
Try it out
Strength
Alternating Dumbbell Curl with trainwell
Alternating Dumbbell Curl
Alternating Dumbbell Curl is a strength training workout for your biceps. It promotes balanced muscle development with its alternating motion, boosting arm muscle strength and size.
Try it out
Start your fitness journey today
Enjoying exercises like Ladder Shuffle Hop, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer