7 Substitutes To Rucking

In the military, exercise is considered a priority, enabling you to cope, endure and overcome challenging situations when working.

I love exercising, rucking is my favourite, this is because of the following;

Reasons why I love rucking

  • Less stressful
  • Low risks of heart diseases
  • Improves blood circulation
  • Improves brain function

Sometimes rucking is impossible when training in camps and the perimeter; you are forced to alternatives and the best solution to keep your body in shape.

In this article, I will discuss an alternative to rucking that has the same effect and its pros and cons

Substitute to rucking

  • Squat
  • Crunch
  • Deadlift
  • Overhead press
  • Lat pulldown
  • Leg press
  • Walking lunges


Squat, as a form of exercise, engages multiple body muscles and joints, and I use it to build and strengthen my lower body.

Squat, if done correctly and with the help of a professional trainer, is a proper workout technique that I highly recommend.


  • The squat can cause stress and strain on the knee
  • I will not recommend squatting to you if you had a physical injury previously
  • Consult your doctor or physical therapist for better suggestions on which practice is appropriate for you


For abdominal muscles, crunch is my favourite because I get to work out when still in the same position.

When working out, crunching, all you do is lie on a mat on your back, lift your lower body, and your upper body remains in contact with the mat as you draw your lower limbs toward your chest.

See also  Rucking Before And After Body Transformation (Here's What You'll Look Like)


  • You get to activate your abdominal muscles
  • With time, you will develop an appealing stomach
  • You strengthen the functionality of your abs


  • Neck discomfort
  • Back pains
  • If you had a back injury previously, it is not recommended


If you are working away too hard to build a great backside and good-looking legs, I recommend you should fix deadlifting in your daily routine.

In this exercise, you lift plates and weight from the ground to a high level, and the process impacts your legs, hips and hands in general.
It worked for me, especially during my camp training in building mass.


  • It prevents muscle loss encountered during ageing
  • Enables me to carry loads at work with fewer risks
  • Improves strength and stability

Overhead press

During the exercise, when performing an overhead press, you stand upright with your back, holding a dumbbell in each hand you raise the weight above the head. Prevents one in a controlled motion, you will feel the pressure on your shoulders.


  • You get to exercise your shoulder muscles (the deltoid)
  • Stabilizes your body

Seated very fond of working out at a workstation; it has greatly worked.

When performing a lat pulldown exercise, your muscles and back are engaged totally.

When in a seated position, all you do is pull the suspended bars towards your chin and release them back.
Repeat the process in a controlled action.


  • It strengthens your upper body


  • If done wrongly can lead to shoulder joints and spine injuries
  • It cannot be performed if you have either wrist or shoulder problems
See also  Are Hiking Boots Good For Rucking?

Leg press

Just like rucking, this exercise impacts your leg muscles.
It is carried out when you are sitting both your body and head in a resting position on a leg press machine.
When done right, it has the same impact as rucking.


  • Improves your gluteus maximus and quadriceps.
  • It builds muscle strength reducing cases of imbalance

Walking lunges

This is a form of workout where you hold a dumbbell in both hands and walk around. You can as well perform this exercise when doing squats.

Remember to put your feet together, head straight and chest forward to be in a favourable position to work out.

When performing walking lunges, the impact will be on your glutes and quads.

I have been doing this ever since rucking was not applicable.
For a paranoid former special force member, it is manageable to follow a routine you are used to or even something close to what you are used to.


  • Improves alignment and posture
  • Improves balance by stabilising your muscles.
  • It builds muscle, therefore reducing body fats.
  • Increases metabolism due to the lean body obtained


  • Too much pressure on the knees can cause tearing of muscles and ligaments
  • Walking lunges, if done incorrectly, can result in injuries and tweak, inflicting joint pains
  • The pain can be avoided if;
  • When working out, avoid overstretching
  • Maintain proper posture

7 alternatives to rucking

When exercising and rucking are not among the options, they can be substituted with other forms of working out that have the same impact.

They include;

7 Substitutes to rucking

  • Squat
  • Crunch
  • Deadlift
  • Overhead press
  • Lat pulldown
  • Leg press
  • Walking lunges