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Cardio · Body Weight
Agility Ladder Advancing Laterally Switching Base
Agility Ladder Advancing Laterally Switching Base is an intermediate compound cardio exercise that works the cardiovascular system (cardio), with the glutes, adductors and abductors 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 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
- Adductors
- Abductors
How to do Agility Ladder Advancing Laterally Switching Base
- Stand side-on at the end of the agility ladder in an athletic stance.
- Move sideways along the ladder, stepping in and out of each square while switching your lead foot.
- Keep your hips low and your feet quick.
- Continue to the end of the ladder, then repeat leading with the other side.
Form tips
- Stay low and keep your chest up.
- Keep the rhythm before trying to go faster.
Agility Ladder Advancing Laterally Switching Base alternatives
More cardiovascular system exercises
Agility Ladder Advancing Laterally Switching Base FAQ
What muscles does Agility Ladder Advancing Laterally Switching Base work?
Agility Ladder Advancing Laterally Switching Base mainly works the cardiovascular system in the cardio. The glutes, adductors and abductors work as secondary muscles.
What equipment do you need for Agility Ladder Advancing Laterally Switching Base?
None. Agility Ladder Advancing Laterally Switching Base 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 Advancing Laterally Switching Base 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 Advancing Laterally Switching Base 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 Advancing Laterally Switching Base 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 Advancing Laterally Switching Base?
Other exercises for the cardiovascular system include Assault Airbike Normal Speed, Battle Rope Double Arm Slams, Med Ball Slam Burpees and Gym Elliptical Machine Normal Speed.
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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