Legs · Bodyweight
Agility Ladder Drill
How to do the agility ladder drill, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Timed hold
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lay an agility ladder on the ground. Stand at one end facing forward with your feet hip-width apart and knees slightly bent. Step into the first square with one foot and then the other, then quickly move down the ladder, placing one foot in each square or performing the chosen footwork pattern. Stay light on the balls of your feet, pump your arms for balance, and keep your eyes forward. Continue through the ladder with quick, controlled steps.
- 1Feel your legs moving quickly and lightly through the ladder for coordination and agility
- 2Keep your core engaged and chest up to stay balanced
- 3Focus on foot placement and rhythm
Common mistakes
- Avoid looking down excessively; use peripheral vision
- Don't let your feet get tangled; practice footwork patterns slowly first
- Avoid slouching; maintain an athletic posture
Muscles worked
The agility ladder drill mainly works the glutes, quads, and hamstrings, with the lower back and calves assisting.
- GlutesPrimary
- QuadsPrimary
- HamstringsPrimary
- Lower BackSupport
- CalvesSupport
Kovo programs the agility ladder drill for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More glutes exercises
- How to do the airdyne bike
- How to do the arc trainer
- How to do the assault bike
- How to do the medicine ball atlas stone lift
- How to do the b stance hip thrust
- How to do the b stance rdl
Last reviewed April 2026.