Procaryote
Knee · Strengthening

Alternating Jump Lunges with Ladder

Alternating jump lunges with ladder, 3 sets, 10 repetitions per leg

Illustration of the Alternating Jump Lunges with Ladder exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10 per leg

Description: Place an agility ladder on the ground. Stand in front of the ladder, then perform an alternating jump lunge, landing with one foot in each box of the ladder. Keep your torso upright and control the landing to protect your knees.

Tips: Engage your core muscles to stabilize your posture. Land softly to avoid excessive shocks on the knees. Look straight ahead to maintain balance.

Progression: Gradually increase the speed of execution while maintaining movement quality, or add an extra set when the exercise becomes easy.

At a glance

Goal
Strengthening
Level
Intermediate
Equipment
agility ladder
Starting position
Standing in front of the agility ladder
Clinical goal
Muscle strengthening of the knees
Also known as
alternating jump lunges with ladder, plyometric lunges with agility ladder, jumping lunges over ladder

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Knee

Alternating Lunges with JumpsAlternating lunges with jumps, 3 sets, 8 repetitions per leg, controlled tempo Assisted Deep SquatAssisted deep squat, 3 sets, 8 repetitions, controlled range of motion Assisted Deep Squat with TRXDeep squat with TRX, 3 sets, 10 repetitions, tempo 2-1-2 Assisted Eccentric Hamstring StrengtheningAssisted eccentric hamstring strengthening, 3 sets, 8 repetitions, controlled movement during descent Assisted Single-Leg DeadliftAssisted single-leg deadlift, 3 sets, 8 repetitions per leg, with light support on a chair or wall Assisted single-leg squat with TRXAssisted single-leg squat with TRX, 3 sets, 8 repetitions per leg Assisted Unipodal SquatAssisted unipodal squat, 3 sets, 8 repetitions per leg, slow descent, support if needed Backward Lunge with Towel SlideBackward lunge with towel slide, 3 sets, 10 repetitions per leg

See all knee exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.