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Also known as: Jacobs ladder.

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Technique

  1. Face the climber and grasp the handles or rungs.
  2. Step up and reach up simultaneously with opposite limbs.
  3. Continue the climbing motion in a smooth, continuous flow.

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Form tips

  • Keep a steady rhythm and coordinate opposite arms and legs.

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Muscles

Strength

Primary

  • Quadriceps
  • Glutes
  • Hamstrings

Secondary

  • Pelvis
  • Hip adductors
  • Serratus anterior
  • Chest
  • Rectus femoris
  • Vastus medialis
  • Vastus intermedius
  • Vastus lateralis
  • Gluteus maximus
  • Semitendinosus
  • Semimembranosus
  • Biceps femoris (long)
  • Serratus anterior

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Equipment

Ladder machine
Ladder machine

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Appears in

Joint movements
Kneeextension
Hipextension
trains stretches
e1cw

Treadmill sled push

Beginner
e1ap

Stair climbing

Beginner - Advanced
e1cu

Treadmill walking

Beginner
e1as

Elliptical

Beginner
e1am

Indoor cycling

Beginner - Elite
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