Mobility

Ladder Hop

Ladder Hop is a high-energy exercise targeting the lower body. It boosts agility, endurance, and coordination by engaging leg and core muscles. Ideal for cardiovascular workouts and enhancing foot speed in athletic training.
View all exercises
Ladder Hop instructions
Step-by-step instructions
1
Place a ladder or another type of marking on the ground so that there are a series of squares in front of you.
2
Stand on one side of the ladder, with your feet together.
3
Keeping your legs together, jump sideways over the ladder and then into the first square.
4
Continue to jump forward through each square in the ladder until you reach the end.
5
Turn around and repeat going back the other way. Be careful not to step on the ladder or tripping over it.
Place a ladder or another type of marking on the ground so that there are a series of squares in front of you.
Stand on one side of the ladder, with your feet together.
Keeping your legs together, jump sideways over the ladder and then into the first square.
Continue to jump forward through each square in the ladder until you reach the end.
Turn around and repeat going back the other way. Be careful not to step on the ladder or tripping over it.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Dumbbell Squat Hold with trainwell
Dumbbell Squat Hold
The Dumbbell Squat Hold strengthens thighs, glutes, and core, enhancing muscle strength and endurance. Ideal for improving balance and promoting better posture.
Try it out
Strength
Dumbbell Yoga Ball Upper Body Windshield Wiper with trainwell
Dumbbell Yoga Ball Upper Body Windshield Wiper
The Dumbbell Yoga Ball Upper Body Windshield Wiper is a prime exercise for core, shoulders, and arms with a focus on stability and coordination. Moves imitate a windshield wiper, promoting upper body flexibility and endurance.
Try it out
Mobility
Quad Roller with trainwell
Quad Roller
The Quad Roller exercise is a beneficial movement for improving flexibility and strength in the thighs. By rolling your quads on a foam roller, you're releasing tension and aiding in muscle recovery. This exercise is great for warm-ups, cooldowns or rehabilitation.
Try it out
Start your fitness journey today
Enjoying exercises like Ladder Hop, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer