This exercise is used to increase the strength of the hip flexor muscles as well as the thigh muscles. It can help increase speed and movement but it’s important to properly warm-up the muscle groups before you attempt it, as it can lead to a pulled hamstring.
Step 1. Place both feet at the start of the ladder.
Step 2. Bring one knee up to hip height and place in to the next ladder square in one swift movement.
Step 3.Repeat this knee-to-hip height walk down the ladder; use both arms to power the movement. Repeat the exercise up and down the ladder for desired time.