Core · Bodyweight
Squash
How to do the squash, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Squash is fast-paced and requires rapid footwork, agility, and strong rotational core power. It heavily engages the cardiovascular system.
- 1Expect quick lunges, lateral movements, and short sprints, feeling your legs and lungs working hard
- 2You should feel coordination between your racket arm and footwork as you hit shots off the walls
- 3Maintain a strong grip and stay light on your feet to react quickly
Common mistakes
- Don't neglect warming up your joints and muscles before playing
- Avoid overreaching or twisting awkwardly to hit the ball
- Don't play through sharp pain or discomfort; modify or rest as needed
Muscles worked
The squash 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 squash 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.