Core · Bodyweight
Football
How to do the football, 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
Football involves short bursts of sprinting, tackling, cutting, and explosive lower-body power. It requires full-body strength, coordination, and cardiovascular endurance.
- 1Expect bursts of sprinting, quick direction changes, and powerful pushes; you should feel your entire body engaged
- 2Keep your knees bent and stay light on your feet to absorb impact and move efficiently
- 3Focus on coordination between your arms and legs for throwing, catching, and blocking
Common mistakes
- Don't neglect proper protective gear or warm-ups to prevent injury
- Avoid tackling or colliding without proper form and awareness
- Don't play through pain or extreme fatigue; listen to your body and rest as needed
Muscles worked
The football 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 football 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.