Which muscles does the basketball work?

The basketball mainly works your cardio. It also involves your quadriceps and calves.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the basketball in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Basketball: how to do it and muscles worked

The basketball mainly works your cardio, with help from your quadriceps and calves. You need simple equipment.

Muscles worked

Main

Cardio

Helping

How to do the basketball

1
Wear high-grip court shoes with ankle support. Warm up with 5 to 10 minutes of jogging, high knees and light shooting before any game.
2
Stay low in an athletic stance with knees bent and chest up. Dribble with your fingertips, cut and sprint in short bursts, and jump off both feet for shots and rebounds.
3
Land softly on both feet with bent knees after every jump.

Form tip: Land with knees bent and pointing over your toes, never caved in. Replace worn-out shoes, as weak grip is a common cause of ankle sprains.

Common questions

Which muscles does the basketball work?: The basketball mainly works your cardio. It also involves your quadriceps and calves.
What equipment do I need for the basketball?: You need simple equipment.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the basketball in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More cardio exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.