Standing Ladder Climb

Muscles worked

Setup

1. Stand with your feet hip-width apart and your spine in a neutral, upright position.
2. Engage your core by pulling your navel toward your spine and keeping your chest lifted.
3. Position your arms at your sides with your elbows slightly bent and hands ready to 'climb'.

How to do it

1. Simultaneously lift your right knee toward your chest while reaching your left arm straight up toward the ceiling as if grabbing a ladder rung.
2. Exhale as you drive the knee up and reach, focusing on a slight crunch in your obliques to stabilize the torso.
3. Lower both limbs with control and immediately repeat the movement on the opposite side (left knee, right arm).
4. Maintain a steady, rhythmic tempo, alternating sides continuously for the duration of the set.

Form checklist

• Keep your torso upright and avoid leaning backward as the knee rises.
• Drive your knees up to at least hip height to ensure maximum quadriceps and lower ab activation.
• Reach fully through your fingertips to engage the deltoids and lats.
• Land softly on the balls of your feet to minimize impact on the joints.

Pro tips

• Imagine you are pulling a heavy weight down with your reaching hand to increase tension in the pectorals and lats.
• Focus on the diagonal connection between the lifting knee and the reaching arm to maximize the cross-body oblique engagement.

Make it harder

• Increase the tempo to a 'sprint' pace to transform the movement into a high-intensity cardiovascular drill.
• Hold light dumbbells or wear wrist weights to increase the resistance on the deltoids and core.

Frequently asked

What muscles does the standing ladder climb work?

The standing ladder climb primarily targets the abs, deltoids, obliques, and pectorals, and also works the rhomboids, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the standing ladder climb?

The standing ladder climb requires no equipment — just your body weight.

Is the standing ladder climb good for beginners?

The standing ladder climb is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• 45 Degrees Arms PlankIntermediate · abs, deltoids, obliques, and pectorals
• Battling Ropes Half KneelingIntermediate · abs, biceps, deltoids, obliques, and pectorals
• Bear WalkIntermediate · abs, calves, deltoids, hamstrings, obliques, and pectorals
• Bosu Ball Plank HoldIntermediate · abs, deltoids, obliques, and pectorals