Mobility

Ladder Single Leg Shuffle

Improve leg strength, balance, and stability with the Ladder Single Leg Shuffle. This dynamic workout also enhances cardiovascular endurance, uplifts athletic performance, and adds excitement to your routine.
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Ladder Single Leg Shuffle instructions
Step-by-step instructions
1
Stand at one end of the agility ladder, balancing on one foot with your other foot's knee bent at 90 degrees.
2
Hop sideways on your standing foot onto the nearest ladder rung, while making sure your other foot doesn't touch the ground.
3
After landing inside the rung, immediately hop sideways again to land outside of the ladder, still balancing on one foot.
4
Continue this pattern to the end of the agility ladder.
5
Switch legs and repeat in the other direction.
Stand at one end of the agility ladder, balancing on one foot with your other foot's knee bent at 90 degrees.
Hop sideways on your standing foot onto the nearest ladder rung, while making sure your other foot doesn't touch the ground.
After landing inside the rung, immediately hop sideways again to land outside of the ladder, still balancing on one foot.
Continue this pattern to the end of the agility ladder.
Switch legs and repeat in the other 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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