List your studio
ΕΛ EN

Find your next workout

Choose what interests you and where you want to go.

I'm interested in
Choose a workout
Visual demonstration of the Agility Ladder in in Out Out With Knee Lift exercise

Protected preview

Beginner

Difficulty
Beginner
Movement type
Other
Primary muscles
Glutes Quadriceps Calves
Equipment
Other
Exercise guide

Agility Ladder in in Out Out With Knee Lift

6 steps Updated 29/08/2026

Agility Ladder in in Out Out With Knee Lift is a exercise.

Step by step

How to perform it

  1. Stand in front of the agility ladder.
  2. Place both feet inside the first two squares of the ladder.
  3. Step the right foot outside the ladder then the left.
  4. Continue the same pattern through the ladder squares.
  5. As you step out, lift your knee high towards the chest.
  6. Repeat quickly and controlled.
Continue from here
Visual demonstration of the 180 Jump Turns exercise 180 Jump Turns Glutes · Quadriceps Visual demonstration of the Agility Ladder Advanced Hop Position exercise Agility Ladder Advanced Hop Position Glutes · Quadriceps Visual demonstration of the Agility Ladder Advanced Single-Leg exercise Agility Ladder Advanced Single-Leg Glutes · Quadriceps Visual demonstration of the Agility Ladder Advancing Laterally Switching Base exercise Agility Ladder Advancing Laterally Switching Base Glutes · Quadriceps

Last updated: 29/08/2026

Back to all exercises
Agility Ladder in in Out Out With Knee Lift

Add it to your program

Build a program

We use cookies to improve your experience on our website. You can accept all cookies, reject non-essential cookies or customize your preferences.
By selecting "Accept", you agree to the Privacy policy & cookies

Customize settings
Accept
Cookie Settings
Essential Cookies

These cookies are required for the website to function correctly and are therefore always enabled. They include cookies that support secure navigation, regulatory compliance and core services. They do not require user consent.

Performance Cookies (Google Analytics)

We use third-party cookies (Google Analytics) solely to analyze traffic and improve website performance. We take measures to protect your data, including IP address anonymization. These cookies collect anonymous information about the pages you visit, your device and your browser. They are used only with your consent.

Advertising and Social Media Cookies

Social media cookies allow you to connect to social networks and share content from our website. Advertising cookies help personalize ads based on your interests. They may involve processing personal data and require your explicit consent. If you disable them, you may see less relevant advertising or be unable to share content on social networks.