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Lower Legs · Body Weight
Agility Ladder Lateral Movement With Double Hop
Agility Ladder Lateral Movement With Double Hop is an intermediate compound plyometric exercise that works the calves (lower legs), with the glutes 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 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
- Abductors
How to do Agility Ladder Lateral Movement With Double Hop
- Stand side-on at the end of the agility ladder on the balls of your feet.
- Hop sideways into the first square, then hop again in the same square.
- Continue moving sideways with two quick hops in each square.
- Repeat the drill moving in the other direction.
Form tips
- Keep your hops small and quick.
- Land softly with your knees bent.
Agility Ladder Lateral Movement With Double Hop alternatives
More calves exercises
Agility Ladder Lateral Movement With Double Hop FAQ
What muscles does Agility Ladder Lateral Movement With Double Hop work?
Agility Ladder Lateral Movement With Double Hop mainly works the calves in the lower legs. The glutes and abductors work as secondary muscles.
What equipment do you need for Agility Ladder Lateral Movement With Double Hop?
None. Agility Ladder Lateral Movement With Double Hop 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 With Double Hop 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 With Double Hop 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 Lateral Movement With Double Hop 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 Lateral Movement With Double Hop?
Other exercises for the calves include Jump Rope Double Bounce, Resistance Band Calf Press Sitting on Chair, Barbell Calf Jump and Jump Rope Alternating Foot.
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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