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Cardio · Body Weight
Agility Ladder Lateral Movement in in Out
Agility Ladder Lateral Movement in in Out 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 Lateral Movement in in Out
- Stand side-on to the agility ladder, facing along it.
- Step into the first square with one foot, then the other.
- Step back out with the first foot as you move sideways to the next square.
- Repeat the in-in-out pattern quickly along the ladder, then go back the other way.
Form tips
- Count the rhythm out loud at first.
- Stay on the balls of your feet.
Agility Ladder Lateral Movement in in Out alternatives
More cardiovascular system exercises
Agility Ladder Lateral Movement in in Out FAQ
What muscles does Agility Ladder Lateral Movement in in Out work?
Agility Ladder Lateral Movement in in Out 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 Lateral Movement in in Out?
None. Agility Ladder Lateral Movement in in Out 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 Lateral Movement in in Out 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 Lateral Movement in in Out 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 Lateral Movement in in Out 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 Lateral Movement in in Out?
Other exercises for the cardiovascular system include Treadmill Walk, Treadmill Jogging, Assault Airbike Fast Speed and Gym Elliptical Machine Fast 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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