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Lower Legs · Body Weight
Agility Ladder Advanced Hop Position
Agility Ladder Advanced Hop Position is an intermediate compound plyometric exercise that works the calves (lower legs), with the glutes, hamstrings and core assisting. It needs no equipment beyond your own body weight. A typical prescription is 1-3 rounds of 30-60 seconds, and it burns about 9.8 calories per minute.
- Target
- Calves
- Body part
- Lower Legs
- Equipment
- Body Weight
- Category
- Plyometric
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 9.8 kcal
Primary muscles
- Calves
- Quadriceps
Secondary muscles
- Glutes
- Hamstrings
- Core
How to do Agility Ladder Advanced Hop Position
- Stand at the end of an agility ladder on the balls of your feet with your knees slightly bent.
- Hop forward into the first square, landing softly on both feet.
- Keep hopping through each square in a quick, steady rhythm.
- Pump your arms and stay light on your feet to the end of the ladder.
Form tips
- Stay on the balls of your feet; avoid landing on your heels.
- Speed comes after clean footwork.
Agility Ladder Advanced Hop Position alternatives
More calves exercises
Agility Ladder Advanced Hop Position FAQ
What muscles does Agility Ladder Advanced Hop Position work?
Agility Ladder Advanced Hop Position mainly works the calves in the lower legs. The glutes, hamstrings and core work as secondary muscles.
What equipment do you need for Agility Ladder Advanced Hop Position?
None. Agility Ladder Advanced Hop Position is a body weight exercise, so you can do it at home or anywhere with enough space.
How many sets and reps of Agility Ladder Advanced Hop Position should I do?
Start with 1-3 rounds of 30-60 seconds. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Agility Ladder Advanced Hop Position good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler lower legs exercises.
How many calories does Agility Ladder Advanced Hop Position burn?
About 9.8 calories per minute for a person of around 70 kg, based on a MET value of 8. Ten minutes of work is roughly 98 calories; heavier people burn more.
What is a good alternative to Agility Ladder Advanced Hop Position?
Other exercises for the calves include Jump Rope Basic Jump, Resistance Band Calf Press Sitting on Chair, Jump Rope Alternating Foot and Barbell Calf Jump.
For developers
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Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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