Which muscles does the squash work?

The squash mainly works your cardio. It also involves your quadriceps and shoulders.

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 squash 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.

Squash: how to do it and muscles worked

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

Muscles worked

Main

Cardio

Helping

How to do the squash

1
Wear court shoes and eye protection. Warm up for 5 to 10 minutes with jogging, lunges and shoulder circles, then stand in the centre of the court (the T) with knees bent.
2
Swing with a short backswing and a smooth, controlled stroke, hitting the ball to the front wall. Lunge to reach the ball, push back with your lead leg, and return to the T after every shot.
3
Breathe steadily through long rallies, rest between games and drink water often.

Form tip: Always look out for the other player and the swing path before you hit. Lunge with your knee over your toe, not collapsing inward.

Common questions

Which muscles does the squash work?: The squash mainly works your cardio. It also involves your quadriceps and shoulders.
What equipment do I need for the squash?: 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 squash 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.