How To Do Jacobs Ladder Exercise Properly

Jacobs ladder exercise is a cardiovascular workout that is perfect for both beginners and professionals looking to boost their daily gym routine.

From its name, this exercise uses equipment known as the Jacobs ladder that really works up your entire body.

As a low-impact but high-intensity workout, this equipment uses ladders where you have to climb engaging a couple of your body muscles.

If you have used a treadmill before then the same concept will apply to a Jacobs ladder but instead of remaining in one position, you need to climb for this exercise to work.

You can control the speed at which you climb the ladder and the fact that you will always be in motion guarantees an effective exercise plan.

This workout is perfect as it has gotten even the pros to break a sweat while performing it so you are assured of great benefits and results if you consistently use it.


  • To begin, take the strap and hook it on your waist like you would a seat belt then adjust it to fit your waist perfectly. This safety restraint is perfect as it’s the only way a Jacobs ladder will start working
  • G  rab the rails with your hands, your chest should face upwards, and your feet on the rungs and slowly in a hand-over feet motion start moving. Remember the higher you are up the ladder, the faster it will go.
  • The rungs will start moving downward for the first few seconds go slow so you can find balance and your heart will start racing as you go. Your body at a 40-degree angle starts stepping each rung in a climbing motion.
  • Do this for as long as your muscles can hold. Most people aim to reach approximately 5 minutes.



This climbing motion works and activates your calves, muscles found at the back of your lower leg. Your calves are made up of the gastrocnemius, the larger more visible part of the calf, and the soleus, a smaller muscle located beneath the gastrocnemius muscle.

When on a Jacobs ladder, your calf muscles are used as you move your leg in each step giving support to your lower body. Working these muscles will help you move your leg forward and with ease as you perform this workout.

Consistent practice of this workout will make you faster and you will be able to sustain a consistent climb longer.


The gluteus maximus is one of the three gluteal muscles that make up the fleshy thick portion of the buttocks and hip region.

This muscle is stimulated when you walk on the ladder at a 40-degree angle supporting your pelvis and trunk.

This gluteal muscle helps to stretch the thigh as you climb the rungs of the Jacobs ladder is to extend and externally rotate the thigh making it an important muscle in this workout.


These muscles are found at the front of your thigh and their main function during this workout is to help you walk and move without strain.

Quadriceps work as knee extensors as well as hip flexors providing stability and ease as you climb the Jacobs ladder.



The Jacobs ladder targets more muscles although we discussed only three above. As you climb up the rungs and increase its speed more muscles are activated including your hamstrings, abdominals, triceps, and even shoulders.

This is exercise offers a full-body workout hence muscles that are sometimes isolated in many workouts are worked making it a must-do exercise for better health band all-round wellness.


As mentioned earlier this is a cardiovascular exercise meaning that it gets your heart beating as you climb from one rung to another.

This workout is a calorie burner due to its high intensity which increases your metabolic rate. This exercise boosts heart health and overall health if you perform it regularly.


This exercise tests your muscle endurance and cardio stamina as you have to propel your body in a climb for it to work properly. You can start at a slow pace then increase the speed as you go to rise your heart rate.

It escalates both your aerobic and anaerobic endurance and conditions you to take up a wide range of exercises.



  • Begin this workout by placing your hands and toes on the ground. Distribute your weight evenly before you place your left foot close to your left hand and stretch your right leg.
  • Your hands should be at least shoulder-width apart, your back flat and your head relaxed.
  • Change this movement by switching to put your right foot near your right hand and your left leg stretched outwards. Perform this alternating movement back and forth till your desired reps.


  • With your feet close to each other and your arms at both your sides, engage your core by jumping and widening your feet more than hip length. Your arms should face up to make your hands clap above your head.
  • Jump again and this time return to your original position with your arms back at their sides.


  • Stand in one fixed position with your feet hip-width apart. Tighten your core and lift your chest before moving your knees to your chest on the spot.
  • Align the swinging of your arms to the movement of your knees and aim to go as fast as you possibly can. Do this for a set of times.



Good form is important in this exercise and you want your body to be at a 40-degree angle as you perform this exercise. This angle will help you climb the rungs easily and will minimize any lower back strain caused by improper form


If you start at such a high pace, you can throw your movement off balance causing injury. You want to start out at a slow pace for the first few seconds before increasing your speed to maintain balance and stability


As this is a cardiovascular exercise, your heart rate will definitely increase. Breathing is a key aspect to help you sustain motion and keep your muscles oxygenated preventing you from running out of breath.


The aim of this exercise is to engage you in a full-body workout by focusing on increasing your heart rate and working your body muscles. If you wish to challenge yourself and test your stamina this is the workout you need to include in your workout regime

For this, you can use the Jacobs ladder or invest in one at home to cater to your high-intensity and low-impact fitness plan. In time you will have stronger muscles and your general health will improve.