Legs · Bodyweight
Assault Run
How to do the assault run, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- time
- Movement
- Gait
- Mechanic
- Compound
How to do it
Step onto the curved air runner and start walking near the front of the belt to get it moving. Lean slightly forward and drive your knees up to spin the belt faster, then hold a steady pace for the prescribed time.
- 1Drive your knees up and your feet down to power the curved belt yourself
- 2Feel your quads, hamstrings, and calves doing the work since there is no motor
- 3Stay tall with a slight forward lean and pump your arms in rhythm
Common mistakes
- Don't grip the front rail and let your arms do the work
- Avoid overstriding; keep your feet landing under your hips
- Don't slouch or let your stride get sloppy as you fatigue
Muscles worked
The assault run mainly works the quads, glutes, and hamstrings, with the calves, upper abs, and hip flexors assisting.
- QuadsPrimary
- GlutesPrimary
- HamstringsPrimary
- CalvesSupport
- Upper AbsSupport
- Hip FlexorsSupport
- Lower AbsMinor
Kovo programs the assault run for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.