Legs · Bodyweight
Jacobs Ladder
How to do the jacobs ladder, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Gait
- Mechanic
- Isolation
How to do it
Step onto the Jacob's Ladder machine and grasp the hand rungs. Begin climbing by stepping one foot up and reaching the opposite hand to the next rung, then alternating sides in a crawling motion. Maintain a steady rhythm, keeping your core engaged and your back straight as you climb the continuously moving ladder. Adjust your speed to control the intensity of the exercise.
- 1Climb the ladder rungs in a continuous motion, feeling your legs, arms, and core all working together
- 2Keep your chest up and use a steady pace so you feel a sustained cardio challenge
- 3Focus on coordinated hand and foot movements to stay smooth and efficient
Common mistakes
- Don't hunch over or lean excessively on the ladder; stay upright
- Avoid missing rungs or skipping steps, which could disrupt your rhythm
- Don't overreach with your arms; use comfortable, controlled movements
Muscles worked
The jacobs ladder mainly works the quads, with the glutes, hamstrings, calves, and upper abs assisting.
- QuadsPrimary
- GlutesSupport
- HamstringsSupport
- CalvesSupport
- Upper AbsSupport
- Lower AbsMinor
Kovo programs the jacobs ladder 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 quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed April 2026.