Rucking is a fantastic way to build strength, muscle, and fitness without ever stepping foot in a gym. If you have a backpack or a weighted vest, you can transform your regular walk into a power-packed workout. Let me share with you how this simple yet effective exercise can boost your endurance and fortify your legs.
What is Rucking?
Rucking involves carrying additional weight in a backpack or weighted vest while walking or running. It’s an excellent way to elevate your regular stroll into a heart-pumping cardio session, enhancing both your strength and endurance. Think of it as hiking with a purpose.
The Workout Routine
Here’s a quick yet effective rucking workout from CrossFit training platform PRVN Fitness and fitness brand Built For Athletes. This routine will take you less than 30 minutes but promises to strengthen your legs and give you a solid cardio boost.
- Walk or run with a backpack for one mile.
- Perform 21 backpack step-ups, 21 backpack squats, and 21 backpack lunges.
- Repeat the above exercises for 15 reps each.
- Finish the exercises with 9 reps each.
- Conclude with another one-mile walk or run with your backpack.
How to Perform the Exercises
Backpack Step-Ups
- Sets: 3
- Reps: 21, 15, 9
To do step-ups, find a sturdy surface like a bench or step. Stand facing the surface with your feet shoulder-width apart and your backpack on. Step onto the surface with one foot, drive through your heel to lift your other foot onto the box, then step down. Alternate legs with each repetition.
Coach’s Tip: Engage your core for stability and focus on your quads, hamstrings, and glutes. Control your movement to avoid using momentum.
Backpack Squats
- Sets: 3
- Reps: 21, 15, 9
For squats, stand with your feet shoulder-width apart and slightly turned out. Push your hips back and lower them as if sitting into a chair. Keep your chest up, core braced, and back straight. Lower as far as you can while maintaining good form, then drive through your heels to return to standing.
Coach’s Tip: Keep your chest up, back straight, and ensure your knees stay in line with your toes. Control both the downward and upward movements.
Backpack Lunges
- Sets: 3
- Reps: 21, 15, 9
Start by standing with your feet shoulder-width apart and your backpack on. Step forward with one leg and bend both knees until your back knee touches the floor. Push through the heel of your front foot to return to the starting position. Alternate legs for each repetition.
Coach’s Tip: Engage your core and control each part of the lunge to maintain balance.
Final Thoughts and Tips
When trying this workout for the first time, take it slow. As PRVN coach Nic Johnston advises, “Pacing will be key for this workout. You don’t want to burn out on the first run or the early exercises.” Adjust the weight according to your fitness level and consider taking longer rest periods if needed, but stick to the prescribed rep ranges.
Rucking is not just for fitness enthusiasts but anyone looking to add some variety to their workout routine without a gym membership. If you’re searching for more ways to train at home, consider bodyweight workouts which can be just as effective in building strength and muscle.
Rucking offers a simple, cost-effective, and highly effective way to improve your fitness. Whether you’re a seasoned athlete or a beginner, this workout can help you build stronger legs and boost your endurance. Give it a try and feel the difference for yourself!
