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Cardio · Body Weight
Agility Ladder Advanced Single-Leg
Agility Ladder Advanced Single-Leg is an intermediate compound cardio exercise that works the cardiovascular system (cardio), 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 per side, and it burns about 8.6 calories per minute.
- Target
- Cardiovascular System
- Body part
- Cardio
- Equipment
- Body Weight
- Category
- Cardio
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 1-3 × 30-60 sec
- Calories / min
- ≈ 8.6 kcal
Primary muscles
- Calves
- Quadriceps
Secondary muscles
- Glutes
- Hamstrings
- Core
How to do Agility Ladder Advanced Single-Leg
- Stand on one leg at the end of an agility ladder.
- Hop forward into each square on the same leg, landing softly.
- Keep your balance and a quick rhythm through the ladder.
- Repeat the drill on the other leg.
Form tips
- Land with a slightly bent knee that tracks over your toes.
- Use your arms for balance.
Agility Ladder Advanced Single-Leg alternatives
More cardiovascular system exercises
Agility Ladder Advanced Single-Leg FAQ
What muscles does Agility Ladder Advanced Single-Leg work?
Agility Ladder Advanced Single-Leg mainly works the cardiovascular system in the cardio. The glutes, hamstrings and core work as secondary muscles.
What equipment do you need for Agility Ladder Advanced Single-Leg?
None. Agility Ladder Advanced Single-Leg 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 Single-Leg should I do?
Start with 1-3 rounds of 30-60 seconds per side. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Agility Ladder Advanced Single-Leg good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler cardio exercises.
How many calories does Agility Ladder Advanced Single-Leg burn?
About 8.6 calories per minute for a person of around 70 kg, based on a MET value of 7. Ten minutes of work is roughly 86 calories; heavier people burn more.
What is a good alternative to Agility Ladder Advanced Single-Leg?
Other exercises for the cardiovascular system include Stepmill Machine Steps, Gym Elliptical Machine Sprint Speed, Gym Elliptical Machine Fast Speed and Treadmill Running.
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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