Core · Bodyweight
Volleyball
How to do the volleyball, 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
Volleyball builds explosive jumping power, upper body reactivity, and teamwork coordination. It works the legs, core, and shoulders.
- 1Feel your legs, shoulders, and core working during jumping, hitting, and passing
- 2Stay light on your feet and ready to move in any direction
- 3Engage your entire body to generate power for serves and spikes
Common mistakes
- Avoid landing with straight legs; bend knees to absorb impact
- Don't swing arms wildly; use proper technique for hits and passes
- Avoid standing flat-footed; always be in an athletic stance
Muscles worked
The volleyball 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 volleyball 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.