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

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.

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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