You just want to get in the boat and row, right? Fair enough. But if you really want to see gains like stronger leg drives, solid posture at the Catch and Finish, and power that doesn’t fade halfway through a race, then understanding which muscles do what, and why, is essential.
Think of your body as a high-performance car:
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Muscles = engine: the source of raw power.
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Core & joints = chassis: the frame that must stay rigid and aligned to transmit force.
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Cardio/VO₂ max = fuel delivery & cooling system: pumps oxygen-rich “fuel” to your engine and removes heat; without it, even the biggest engine will overheat and stall.
In rowing, all three systems must work in harmony; in this post, we’ll focus on the first two.
The Foundation of Performance Work
You don’t need complicated exercises, though as you advance you might vary your routine. Many people (even seasoned gym-goers) aren’t great at the basics, especially when it comes to technique. So start by mastering fundamentals that transfer directly to boat and erg.
What you do need is:
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A functional strength routine
Covers all fundamental movement patterns plus rowing-specific drills. Builds muscle tension, teaches control and enforces form under fatigue. -
Muscle awareness
Know what your hamstrings, quads, traps or lats feel like in action.
(Did you know tight calves can limit your reach at the Catch?) -
Joint health & mobility
Ensure shoulders track smoothly, hips open fully and knees bend correctly. -
Simple, targeted strength work to deliver:
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Explosive acceleration off the front.
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Rock-steady stability throughout the Drive.
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Reduced back pain.
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Efficiency at lower stroke rates.
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Real power transfer to the handle.
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That’s not gym work, that’s performance work.
Ask yourself: can you hold a plank for 3–5 minutes? There’s plenty of science behind that benchmark; save it for another blog post.
From Basics to Boat: How It All Translates
Body Awareness
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Warm-up & preparation: feel each joint articulating, each muscle engaging.
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Working phase: consciously recruit target muscles as you row.
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Overuse & compensation: detect early signs of strain or poor movement.
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Warm-down & recovery: use mobility drills, foam-rolling and gentle stretching to reset.
Body Development
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Flexibility & mobility: hips, shoulders, spine.
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Strength: targeted exercises for glutes, hamstrings, core, upper back and other rowing-critical muscles.
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Routine: short, focused erg sessions (or HIIT intervals) build resilience and reinforce strength work.
Fuel & Recovery
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Hydration: electrolytes before, during and after sessions.
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Nutrition: light, balanced meals to sustain energy and aid repair.
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Awareness: avoid training under-fuelled or dehydrated to prevent cramps, exhaustion and technical breakdown.
Rowing Phases & Key Muscle Engagement
Rowing is a dynamic, full-body exercise that sequences through four distinct phases: Catch, Drive, Finish and Recovery. Each phase emphasises different muscle groups, providing both upper- and lower-body stimulus while challenging your core stability throughout the stroke. Below is a detailed breakdown of each phase and the principal muscles at work.
1. The Catch
At the Catch, you’re compressed at the hips with shins vertical, ready to initiate power from your legs.
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Leg position & action: Thighs close to the torso; shins vertical on the footplate.
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Arm action: Triceps extend the arms; finger and thumb flexors grip the handle firmly.
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Torso & back: Abdominals flex to tip the torso forward; back muscles remain relatively relaxed.
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Muscle focus:
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Hamstrings (back of thigh)
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Glutes (gluteals / “butt”)
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Calves (gastrocnemius & soleus / “calf muscles”)
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Triceps (back of upper arm)
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Latissimus dorsi (lats / “wing muscles”)
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Trapezius (traps / “upper back”)
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Rhomboids (between shoulder blades)
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Rectus abdominis (abs / “six-pack”)
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2. The Drive
The Drive unleashes your leg power first, then transfers force through hips and torso, finishing with an arm pull.
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Leg initiation: Quadriceps contract to straighten the knees; hamstrings & glutes extend the hips.
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Torso swing: As legs reach full extension, erector spinae and abdominals stabilise while allowing an open torso swing.
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Arm pull: Biceps engage to draw the handle toward the abdomen; wrist flexors/extensors maintain grip.
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Shoulder & back: Deltoids, lats, traps and rhomboids contract to support the pull.
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Muscle focus:
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Quadriceps (quads / front of thigh)
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Hamstrings (back of thigh)
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Glutes (gluteals / “butt”)
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Deltoids (delts / shoulder caps)
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Biceps (front of upper arm)
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Triceps (back of upper arm)
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Latissimus dorsi (lats / “wing muscles”)
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Trapezius (traps / “upper back”)
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Rhomboids (between shoulder blades)
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Rectus abdominis (abs / “six-pack”)
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Erector spinae (lower-back extensors / “back-strap”)
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3. The Finish
At the Finish, you’re fully extended with legs straight, torso slightly leaned back with handle drawn in.
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Body position: Hips extended; torso leaned back just past vertical.
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Arm & shoulder action: Biceps maintain the pull; deltoids and lats stabilise.
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Core stability: Abdominals and obliques lock the torso position.
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Lower-body support: Glutes and quads hold the extended leg position.
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Muscle focus:
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Biceps (front of upper arm)
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Latissimus dorsi (lats / “wing muscles”)
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Deltoids (delts / shoulder caps)
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Rhomboids (between shoulder blades)
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Trapezius (traps / “upper back”)
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Quadriceps (quads / front of thigh)
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Glutes (gluteals / “butt”)
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Rectus abdominis (abs / “six-pack”)
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Internal & external obliques (side abs / “love-handle muscles”)
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4. The Recovery
During Recovery, you reset smoothly to the Catch, reversing the movement but under control.
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Arm & torso reset: Triceps push arms away; abdominals flex to bring torso forward.
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Seat slide: Hamstrings and calves control the bend of the knee as you glide forward.
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Preparation for next stroke: Maintain a strong grip and controlled posture to avoid “rushing” into the Catch.
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Muscle focus:
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Hamstrings (back of thigh)
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Glutes (gluteals / “butt”)
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Calves (gastrocnemius & soleus / “calf muscles”)
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Triceps (back of upper arm)
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Rectus abdominis (abs / “six-pack”)
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Pulling It All Together
When you nail the basics, muscle awareness, joint mobility, targeted strength and solid recovery, you build a strong chassis that lets your “engine” (your power muscles) perform at its peak. The result?
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Faster starts off the front
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Better technique under fatigue
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Reduced aches and pains
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True power transfer from legs, through core, to handle
That’s how simple and focused performance work pays dividends on the water. Start with the basics, achieve competency, then watch your rowing, and your confidence, take off.
Image 1. Brisbane Physiotherapy & Podiatry, 2025.
Image 2. Häggström, Mikael (2014). "Medical gallery of Mikael Häggström 2014". WikiJournal of Medicine 1 (2). DOI:10.15347/wjm/2014.008. ISSN 2002-4436. Public Domain.
Catherine Ashley