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All exercises

Rucking

Beginner

Rucking is a compound exercise for the full body, also working the quads, glutes, calves, and upper back.

What it works

Primary muscle

Full body

Also works

QuadsGlutesCalvesUpper back

Equipment
Other
Movement
Conditioning
Type
Compound
Logged as
Distance and time
Suggested rest
1 min

How to do it

  1. 1Load a backpack with weight packed high and close to your back, and tighten the straps so it does not bounce.
  2. 2Stand tall with your shoulders slightly back and your stomach lightly braced; avoid leaning far forwards.
  3. 3Walk at a brisk, steady pace, rolling from heel to toe on each step.
  4. 4Keep your breathing regular and your stride natural rather than long.
  5. 5Start with a light load and add weight or distance gradually over the weeks.

What to do instead

  • Walking on incline treadmillMachine
  • Walking on stepmillMachine
  • RunBodyweight
Logged today · 1 min restRucking

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