Agility Ladder: Lateral Shuffle

Follow ACE On
Fitness Programs


Stay connected with us to get the latest health and fitness news, innovative workouts, healthy recipes and wellness tips.

Find an ACE Pro

Change Location

Exercise Library


Agility Ladder: Lateral Shuffle

Target Body Part:
Butt/Hips, Legs - Calves and Shins, Legs - Thighs, Full Body/Integrated

Equipment Needed:

Step 1

Starting Position: Stand directly in a square at one end of the ladder with your feet approximately hip-width apart.


Step 2

Bend your hips and knees, lowering into an athletic stance with your chest directly over your toes. Your arms should be bent, keeping the elbows at approximately ninety degrees to ensure that the swinging is coming from the shoulder joint and not from the elbows.


Step 3

Shift your bodyweight into the left leg. Pick up the right foot and place it in the square next to and right of the starting square. Shift your body to the right and into the next square of the ladder.


Step 4

Your right foot should hit the ground at the ball of the foot and roll all the way down to the heel. Once the right foot is planted, shift your body weight off of the left leg and place your weight on the right leg. Pick up your left foot to bring it into the same square as the right foot. Keep your hips and knees bent so that you maintain an athletic ready position throughout the length of the entire ladder.


Step 5

Continue to move down the ladder to your right, keeping your bodyweight on the left leg while picking up the right foot and pushing off with the left foot shifting your bodyweight over the right leg as you move through the ladder. Be sure to move both ways through the ladder. Once you've done a certain number of repetitions to the right, be sure to switch directions and do the same number of repetitions moving to your left (pushing off of the right foot).

Exercise Variation: As you improve your movement skills, dynamic balance and ability to move rapidly through the ladder, try not to look at your feet and keep your eyes on the horizon (where your opponents will be during an athletic competition).