Cardio
Rucking
The Rucking is a cardio exercise with no equipment for your conditioning. Share of the load in the Zulta muscle model: gluteus maximus 18%, calves (gastrocnemius) 12% and quads (vastus lateralis) 12%.
Also known as: ruck march
How to do it
- Load a backpack with a weight plate or sandbag and pack it high and tight against your upper back.
- Tighten the shoulder straps and hip belt so the pack does not bounce.
- Walk tall at a brisk pace with the shoulders back and the core lightly braced.
- Keep a natural stride and let the arms swing.
- Walk for the planned time or distance, starting light and adding weight over weeks.
Tips
- Keep the load close to the spine to keep the posture upright.
- Start with about 10 percent of body weight.
Common mistakes
- Leaning far forward to carry the pack.
- Letting the pack hang low and swing.
- Adding too much weight too soon.
Muscles worked by the Rucking
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Uphill walking loads the glutes and calves more. A pack or vest on the back. Gait: glutes and quads absorb and extend at each stance, the calves push off, the hamstrings and hip flexors swing the leg.
Rucking alternatives
Same equipment
Different equipment
Frequently asked questions
What muscles does the Rucking work?
Mainly the gluteus maximus, calves (gastrocnemius), quads (vastus lateralis) and calves (soleus). The quads (vastus medialis), hamstrings (biceps femoris), quads (rectus femoris) and hamstrings (semitendinosus/-membranosus) assist.
Is the Rucking good for beginners?
Yes. The Rucking is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Rucking?
For example the Weighted Vest Walk, Hiking and Running. They train mostly the same muscles.
Log your sets in Zulta
Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.