Standing Ladder Climb
Improve coordination & cardio with Standing Ladder Climbs! A fun, low-impact plyometric exercise. Get your heart rate up!
The Standing Ladder Climb is a compound exercise that mainly works the core and quads, with help from the glutes & hips. No equipment needed: it uses just your bodyweight.
Standing Ladder Climb Muscles Worked
Primary
Abdominals (rectus abdominis); Quads (quadriceps femoris)
Secondary
Glutes (gluteus maximus); Obliques
Standing Ladder Climb Variations and Alternatives
How to do the Standing Ladder Climb
Standing Ladder Climb Plyometrics
Starting Position:
Stand with your feet hip-width apart and arms relaxed at your sides.
Engage your core to maintain stability.
Lift One Arm: Raise your right arm straight up towards the ceiling while keeping your left arm down.
Lift One Leg: Simultaneously lift your left knee up towards your chest as if climbing a ladder.
Switch Arms and Legs: Lower your right arm and left knee back to the starting position. Then, raise your left arm and right knee.
Continue Alternating: Repeat this movement, alternating arms and knees in a quick, fluid motion.
Pace: Aim to perform the movement in a rhythmic manner, increasing speed as you become more comfortable.
Breathing: Inhale as you lift your arms and knees, and exhale as you lower them.
Tips for Beginners:
Start slowly to ensure proper form and balance.
Focus on controlled movements rather than speed initially.
Ensure your back remains straight to avoid strain.
Duration: Aim for 30 seconds to 1 minute, then take a rest before repeating for multiple sets.
Standing Ladder Climb FAQs
What muscles does the Standing Ladder Climb work?
The Standing Ladder Climb mainly works the core and quads, with help from the glutes & hips. The main muscles are the rectus abdominis and quadriceps femoris.
What equipment do you need for the Standing Ladder Climb?
None. The Standing Ladder Climb is a bodyweight exercise, so you can do it anywhere.
Is the Standing Ladder Climb a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Standing Ladder Climb go on?
It belongs on leg day in a push/pull/legs routine.
What are some Standing Ladder Climb variations and alternatives?
Similar exercises include the Stool Supported Climber, Box Incline Mountain-Climber Step, Standing Swim & Jog and Alternating Knee Front Step Drive.
Training calculators
Work out the numbers behind your training before your next session.