Core · Bodyweight
Basketball
How to do the basketball, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Timed
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Basketball involves sprinting, cutting, jumping, and hand-eye coordination. It builds agility, cardiovascular stamina, and explosive power.
- 1Expect bursts of sprinting, cutting, and jumping; you should feel full-body engagement and cardiovascular demand
- 2Focus on quick footwork and coordination as you dribble, pass, and shoot
- 3Enjoy the dynamic movement and teamwork inherent in the sport
Common mistakes
- Don't play without warming up or stretching, prepare your body for intense activity
- Avoid playing through pain or ignoring signs of fatigue
- Don't execute poor landing mechanics on jumps; protect your knees by landing softly and with control
Muscles worked
The basketball works the biceps, triceps, mid chest, lats, lower back, upper abs, lower abs, quads, glutes, hamstrings, calves, side delts, forearms, upper traps, and obliques.
- BicepsSupport
- TricepsSupport
- Mid ChestSupport
- LatsSupport
- Lower BackSupport
- Upper AbsSupport
- Lower AbsSupport
- QuadsSupport
- GlutesSupport
- HamstringsSupport
- CalvesSupport
- Side DeltsSupport
- ForearmsSupport
- Upper TrapsSupport
- ObliquesSupport
Kovo programs the basketball 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 abs & core exercises
- How to do the ab wheel rollout
- How to do the ankle tap plank
- How to do the ankle taps
- How to do the resistance band dead bugs
- How to do the resistance band pallof press
- How to do the rollout
Last reviewed April 2026.