Since I started to actively engage in rucking communities, like this one, while rucking several days of week, not only have I become more excited about what’s happening out there but I’ve also come to realize that there’s so much more I can do to continue to improve my health and wellness. What’s more, many of the questions I have received or seen in various forums are related to various exercises one can do while wearing a rucksack. 

So, for this issue of Ruckr, I’ve outlined a few exercises and progressions to try, from beginner exercises to more advanced ones. If you’re looking for more like this, please let me know anytime by emailing [email protected]. Enjoy!

Beginner Rucking Exercises

Though you may have been backpacking, hiking (with a pack), and/or rucking for some time, if you have NOT engaged in exercises beyond putting one foot in front of the other, these are excellent exercises to begin with.

Light Rucksack Squats

Adding bodyweight squats with a lightweight rucksack is a great way to build leg strength while rucking. Start by standing with your feet shoulder-width apart, your rucksack on your back. Lower into a squat, keeping your chest up and knees behind your toes. Push through your heels to return to standing. Perform 10-15 reps to engage your quads, hamstrings, and glutes.

Simple Core Engagement

During your rucks, focus on activating your core for added stability and balance. As you walk, keep your back straight, shoulders relaxed, and engage your abdominal muscles by pulling your belly button toward your spine. This will help prevent injury and improve your posture throughout the ruck.

Rest & Recovery

Stretching and recovery are key to preventing soreness and promoting muscle growth, especially for beginners. After each ruck, take 5-10 minutes to stretch your legs, back, and shoulders. Focus on static stretches like hamstring and quad stretches, and consider incorporating foam rolling for deeper muscle relief. Adequate recovery ensures you’re ready for your next ruck without risking overuse injuries.

Intermediate Rucking Exercises

Though my ego would tell me I’m advanced when it comes to rucking and rucking exercises, my body would tell me otherwise. As someone who mixes rucking with other free weight workouts, I find the most enjoyment and progress while engaging in more intermediate rucking exercises, mixing in a few advanced ones when I’m feeling extra strong (or in need of a challenge…or humbling).

Ruck Intervals

Ruck intervals are a great way to increase your cardio endurance while rucking. Alternate between brisk walking and moderate jogging for short bursts. For example, after every 5 minutes of walking, jog for 1 minute. This combination of walking and jogging boosts your stamina and helps you burn more calories while maintaining the challenge of carrying weight.

Rucksack Lunges

These lunges are a sure fire way to fire up your entire body! During your ruck, add lunges to build leg strength and improve stability. Step forward with one foot and lower your body until both knees are at a 90-degree angle. Push through your front foot to return to standing, then switch legs. Performing 10-12 lunges per leg throughout your ruck engages your quads, hamstrings, and glutes for better overall leg endurance.

Core Stability with Ruck Planks

For a core challenge, try ruck planks. At regular intervals, drop into a plank position with your rucksack on your back. Hold for 30-60 seconds, engaging your abs and maintaining a straight line from head to heels. The added weight increases core engagement and strengthens your shoulders and back.

Adding Hills

Incorporating uphill rucking helps build both leg strength and cardiovascular endurance. Hills engage your glutes, hamstrings, and calves more intensely, making each step a strength workout. Gradually adding hills to your routine will improve your overall rucking performance and challenge your stamina.

Advanced Rucking Exercises

Want to get stronger all over? Progression to these advanced rucking exercises will absolutely do it. Will you be uncomfortable doing these exercises? Unequivocally yes. Will you feel the results just as quickly? 100%.

Heavy Ruck Training

Rucking with heavier loads is an excellent way to increase muscle endurance, but it must be done safely. Start by gradually increasing the weight in your rucksack, adding no more than 10% every few weeks. Focus on maintaining proper form—keep your back straight, core engaged, and take steady, controlled steps. Heavy rucking challenges your legs, back, and shoulders, building strength without sacrificing safety. Avoid sudden increases in weight to prevent injury.

Weighted Ruck Farmer’s Carry

Read any article about exercises for longevity and you’ll no doubt come across the farmer’s carry. This ancient, crazy effective, and always popular exercise is a great way to enhance grip strength and improve overall balance. Hold your rucksack in one hand, allowing the weight to hang naturally by your side, and walk for 30-60 seconds before switching hands. This exercise not only strengthens your grip but also engages your core and stabilizer muscles, making it a perfect complement to heavy rucking.

And…to make this even more effective and difficult, you can also do this while wearing your weighted rucksack and carrying weights in one or both hands. In this case, some call this “coupon weight”.

Endurance Ruck Challenges

For those ready to push their limits, endurance rucks are an excellent challenge. These long-distance or multi-hour rucks require not only physical strength but mental toughness. Start by gradually increasing your distance, aiming for 8-12 miles or multi-hour sessions. Pace yourself, stay hydrated, and refuel with snacks along the way. These extended rucks build stamina, improve mental resilience, and take your rucking abilities to the next level. And…if you live in an area with refueling stations along the way (i.e., coffee shops, cafes, etc.), those make for great places to take a breather.

Tips for Progression

Progressing from beginner to advanced in rucking requires a careful, steady approach to ensure safety and maximize results. Start by gradually increasing the weight in your rucksack and the distance of your rucks. A good rule is to add no more than 10% more weight or distance every few weeks to allow your body to adapt without risking injury. This slow progression builds both muscle endurance and cardiovascular strength.

Tracking your progress is key to staying motivated and ensuring continuous improvement. Use workout logs (like this one) or apps (like this one) to record your distance, weight carried, time, and how you feel after each ruck. Reviewing your progress helps identify when you’re ready to increase difficulty and highlights areas where you might need more focus.

It’s equally important to avoid overtraining. Listen to your body—if you experience pain, excessive fatigue, or muscle soreness that doesn’t subside, it’s a sign you need more recovery time. Make sure to schedule rest days between intense rucking sessions, and incorporate stretching and foam rolling into your routine. Proper recovery is essential for preventing injury and ensuring long-term success.

By following these tips and progressing mindfully, you’ll safely transition from beginner to advanced rucking while staying healthy and motivated.

Stay consistent, stay strong! No matter where you are on your rucking journey, persistence is key to progress. Keep pushing forward, one step at a time, and the results will come. Download our free “Ruckr Workout Log” to track your progress and stay motivated!

Next Week: Don’t miss “Ruckr’s Quarterly Rucking Gear Guide: How To Progress Without Buckling Under the Weight of Your Pack.”