Does Rucking Build Calves?

As fitness trends change, people are constantly asking what’s the next big thing. Rucking has taken the fitness world by storm, and its popularity is at an all-time high.

Rucking is a cardio training method that’s becoming increasingly popular in the fitness industry for its ability to pack on muscle without adding excess body fat.

Many people believe rucking build calves but are unsure whether it is true. In this blog post, you will find out whether rucking builds calves. Read on!

Can you Build Calves by Rucking?

Yes, you can build calves from rucking. However, it will take time and consistency to see results. If you are new to rucking, try to do it every day for a few months before deciding if it is worth your time.

Many people believe that rucking builds calves. There are many YouTube videos about rucking, with some claiming it increases muscle mass and others claiming it increases muscle definition.

While this may be true, there is little to no science to back up these claims. It’s important to understand that building calves is primarily a function of genetics.

It’s not a matter of training; it is largely a matter that some people have more muscle fibre than others, and those with more muscle fibre will have bigger calves.

See also  Is Rucking Really Good For You? (Read This First!)

For rucking to build calves, one must be in good shape and fit enough to perform the movement correctly.

If you have never done a single pull-up, you will not gain any muscle mass or definition from doing rucks. You must be fit and strong to do so.

How Does Rucking Build Calves?

The movement of rucking involves pushing your hips back and pulling your chest forward while maintaining a straight back and avoiding leaning forward or backwards.

The key to building calves is to perform the movement correctly by keeping your hips in line with your knees, stopping with your toes when you reach full extension (knees straight) and ensuring that you push off with both legs at the same time.

Doing so will ensure that each leg pushes equally as hard as the other. You will also want to keep your chest up and avoid leaning forward or backwards. If you have been doing rucks incorrectly, you will not see any change in your calves.

Who Can Build Calves from Rucking?

If you are physically fit and in good shape, it is possible to build calves from rucking. As previously stated, genetics play a huge role in calf size.

If you are genetically predisposed to build calves, then you can benefit from doing rucks. However, if you have been doing them incorrectly for years and have not built muscle or definition, then it is highly unlikely that you will see any change in your calves.

The best way to build calves is through strength training and diet, not rucks. If you want to build muscle and definition, you should focus on lifting weights and eating enough protein.

See also  Rucking with Backpack vs Vest (Pros, Cons, Differences)

Rucking is a great workout for people who do not have a gym membership, but it will not produce any noticeable results for most people.

How Long Does It Take To Build Calves From Rucking?

Changes in calf size can take months or even years to occur. If you have never been in good shape, it will take longer.

If you have been doing rucks incorrectly for years and have not built muscle or definition, it will take much longer than if you are in good shape and performing the movement correctly.

The longer you have been doing rucks incorrectly, the longer it will take to see any results.

Building calves takes time and consistency With rucking, you need to stick with it over an extended period by doing rucks every day for weeks and months. There is no magic pill or quick-fix solution to building calves.

How Often Should You Do Rucking To Build Calves?

To build calves, you need to perform rucks in sets of 20-30 repetitions with a 2:1 work to rest ratio. If you do not have time to do rucks daily, you should at least try to perform them 5-6 times per week.

You should also eat enough protein and focus on strength training to build muscle and definition. If you have never been in good shape before, it will take longer than if you are already in good shape.

If you can only get 1-2 days per week, try not to push yourself too hard during those days that you are doing rucks and your other strength training workouts.

See also  3 Best Insoles for Rucking


There is very little evidence that shows rucking build calves. Most of the information out there regarding rucking is anecdotal.

There is nothing wrong with trying rucking, but you need to focus on strength training and nutrition if you want to build calves.

Building calves takes time and consistency. Pushing yourself too hard may lead to injury and burnout. So, be patient and build up slowly.