If you’re looking for the best exercises for rugby players, your training needs to reflect the physical demands of the game. The right exercises will help you build strength, speed and power that actually transfer to performance on the pitch.
If you want to improve your performance on the pitch, your training needs to reflect the demands of rugby.
The best exercises for rugby players aren’t random.
They are designed to:
- Build strength
- Develop power
- Improve speed
- Transfer directly to performance
Most players waste time on exercises that don’t carry over.
This is where you separate yourself.
What Makes the Best Exercises for Rugby Players?
Before we get into the list, it’s important to understand this:
👉 Not all gym exercises are equal
The best exercises for rugby players:
- Train multiple muscle groups
- Develop force production
- Improve movement patterns used in the game
1. Trap Bar Deadlift
The trap bar deadlift is one of the best exercises for rugby players because it builds full-body strength with less stress on the lower back.
It targets:
- Glutes
- Hamstrings
- Back
👉 This directly improves acceleration and power
2. Front Squat
Front squats develop lower body strength while reinforcing posture and core stability.
For rugby players, this means:
- Better positioning in contact
- Stronger leg drive
- Improved force production
3. Weighted Chin-Ups
Upper body pulling strength is essential in rugby.
Weighted chin-ups:
- Build back strength
- Improve grip
- Enhance tackling ability
👉 This is often overlooked but massively important
4. Sled Pushes
Sled pushes are one of the most rugby-specific exercises you can do.
They develop:
- Acceleration
- Leg drive
- Conditioning
👉 This directly mimics game situations
5. Box Jumps
Box jumps train explosive power.
They help convert strength into speed by teaching your body to produce force quickly.
👉 Essential for improving on-pitch explosiveness
Learn from a Lions Captain
If you want to see how elite players train, it’s worth learning from those who have done it at the highest level.
Here’s Sam Warburton breaking down his top 10 exercises for rugby players:
The Key to Making These Exercises Work
Doing the right exercises is only part of the equation.
What matters is:
- How you programme them
- How you progress them
- How they fit into your overall training
This is where most players go wrong.
If You Want to Improve Faster
The best rugby players don’t just train hard.
They follow a structured plan designed to:
- Build strength
- Develop power
- Improve performance
What does the best rugby training programme really look like?
If you want to follow a proven system built for rugby players:
👉 Join our rugby training programme here: