Speed Ladder
Muscle Groups: Quads, Hips, Hamstrings, Glutes, Calves
Speed Ladder focuses on Quads, Hips, Hamstrings, Glutes, Calves, with Abs working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Speed Ladder with proper form and technique.
- 1
Start by placing the ladder flat on the ground in front of you. Stand at one end with your feet hip-width apart.
- 2
Quickly step one foot into the first box of the ladder, followed by the other foot, then step out to the side. Repeat this pattern down the ladder, alternating feet.
- 3
Keep a brisk pace, lifting your knees high as you move through the rungs for maximum engagement of the muscles.
Tips for Success
These tips will help you perform Speed Ladder safely and effectively while maintaining proper form.
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Maintain a slight bend in your knees to protect your joints.
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Avoid looking down too much; keep your head up and eyes forward to maintain balance.
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Focus on landing softly to reduce impact on your joints.
Secondary Muscles
While Speed Ladder primarily targets Quads, Hips, Hamstrings, Glutes, Calves , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Abs . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Speed Ladder, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Speed Ladder, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
