Core · Bodyweight
Rugby
How to do the rugby, 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
Rugby combines sprinting, tackling, pushing, and all-out physicality. It's a full-body sport with high demand on strength and endurance.
- 1Prepare for continuous running, sprinting, and direction changes; you should feel your legs and lungs working hard
- 2Expect physical contact and tackling, engaging your entire body to stay resilient
- 3Feel the teamwork and coordination required as you pass, scrum, and ruck
Common mistakes
- Don't neglect proper warm-up, stretching, and hydration before play
- Avoid high tackles or unsafe contact that could injure you or others
- Don't play through sharp pain or fatigue; address injuries promptly
Muscles worked
The rugby 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 rugby 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.