"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Types Of Interval Running Workouts","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"There are almost an infinite number of ways you can program an interval run, and the interval run workout you choose to do will likely vary week on week. ‘All tempos are suitable for beginners all the way to advanced runners,’ says Jonny, ‘it’s all down to ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"intensity","nodeType":"text"},{"data":{},"marks":[],"value":"’–which is manipulated by the following variables:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The distance of the intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The duration of intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The number of intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Simple right? Here’s where things get a little more complicated but bear with us.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"First thing’s first: You’ll often see intervals programmed by a ratio (e.g., 1:2). This dictates your work:rest ratio.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Secondly, there are several interval frameworks you can use to program your interval session. On a running program, you’ll often use a combination of interval running frameworks, alternating between different types week on week or every couple of weeks to help you reach your goals.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6bJmOV5ZPcPUT3GzCDEgnO","type":"Entry","createdAt":"2024-12-27T09:52:02.196Z","updatedAt":"2024-12-27T09:52:02.196Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":9,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"en-US"},"fields":{"label":"Interval Running Frameworks","title":"Interval Running Frameworks","items":[{"sys":{"type":"Link","linkType":"Entry","id":"95RuED936oxw3WOO87XKE"}},{"sys":{"type":"Link","linkType":"Entry","id":"393etODztuODnNglZqAGZB"}},{"sys":{"type":"Link","linkType":"Entry","id":"40ovHJwS3o8fxIYSCEG6Yc"}},{"sys":{"type":"Link","linkType":"Entry","id":"7JaZnIuQiRrfDyvyUXTkEJ"}},{"sys":{"type":"Link","linkType":"Entry","id":"1jFbSt8bQbU7StxRnYgJmB"}},{"sys":{"type":"Link","linkType":"Entry","id":"6sW96HZjsfhpYzz5ld3vrK"}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"How To Do Interval Running","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ok, so you’ve decided on the type of interval running workout you want to do–or you’ve taken the easy option and chosen one from the ","nodeType":"text"},{"data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"data":{},"marks":[],"value":"Gymshark Training App","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" (we wouldn’t blame you… why do the programming yourself when one of our ","nodeType":"text"},{"data":{"uri":"/blog/article/the-gymshark-lifting-club"},"content":[{"data":{},"marks":[],"value":"Lifting Club","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" coaches could do it for you?).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whatever interval run you are following, you should set your interval run workout out like this:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Step 1: Warm Up","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval runs are hard, so it is very important to warm up properly to raise your heart rate and hit your target pace from the outset. Start with a light jog for 10 minutes to raise your heart rate. Then, perform some ","nodeType":"text"},{"data":{"uri":"/blog/article/dynamic-vs-static-stretching"},"content":[{"data":{},"marks":[],"value":"dynamic stretches","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to loosen and activate your muscles, such as lunges, pogo jumps, and high knees.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Try: ","nodeType":"text"},{"data":{"uri":"/blog/article/stretches-every-runner-should-be-doing-to-avoid-injury"},"content":[{"data":{},"marks":[],"value":"6 Stretches Every Runner Should Be Doing To Avoid Injury","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Step 2: Work Intervals","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Now it’s time to begin your interval run: First up, work intervals. These are your ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"fast-paced","nodeType":"text"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"hard intervals","nodeType":"text"},{"data":{},"marks":[],"value":". Jonny’s best advice when it comes to interval training and getting in the red zone is to ‘full send it: If it says red zone on your program, get in the red zone! This will not feel easy, but you have to push yourself.’","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"It’s common for the first interval to feel harder or slower due to the increase in oxygen demand, but as your heart rate acclimatizes, you should settle into the pace fairly soon (particularly if you have good cardio fitness). Don’t be afraid to push yourself hard on these–but also focus on being consistent for the duration of your intervals (i.e., don’t go out too hot!). If you feel good, you can increase the speed of the final interval.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Step 3: Recovery Intervals","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"These are your slower recovery periods between your working intervals. The purpose of these intervals is to lower your heart rate and oxygen consumption rate, allowing you to maintain your running for longer. Your recovery interval might be a walk or a light jog. Don’t be afraid to go slow–even if it feels difficult! The slower, the better.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Step 4: Cool Down","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Once you have finished your interval run workout, take some time to cool down to allow your heart rate to lower gradually. This should be an easy effort jog for 5 or 10 minutes.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Should I Do In Between Work Intervals?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"There are a few different approaches to recovery periods. These are:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Stand","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Stopping entirely is not the recommended interval rest period–however, if you’re doing very fast, intense intervals and only have a short rest period, you may, at times, need to stop and catch your breath before starting the next interval.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Walk","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This method is best for short intervals, working on your top speed when you require full phosphocreatine stores (the energy that fuels short bursts of intense effort) to help you push to your best effort. ‘If you’re a beginner, this might be a suitable recovery interval, allowing you to catch your breath while while the muscles’ supply of phosphocreatine replenishes’.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Easy Jog","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"‘If you’re an intermediate to advanced runner, I will almost always program an active recovery interval, such a jog’, shares Jonny. However, you still need to take the jog ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"slowly","nodeType":"text"},{"data":{},"marks":[],"value":". Jogging allows the heart rate to lower slightly while keeping the blood flowing through your legs, making the start of the next interval slightly less jarring than if you simply walked or stopped completely.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Float Recoveries","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This is a more advanced rest interval technique commonly used by ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-choose-the-best-running-clothes-for-marathon"},"content":[{"data":{},"marks":[],"value":"marathon","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and half-marathon runners. Float recoveries involve running your pace interval faster than the threshold pace (between a 10K and half-marathon pace) and recovering with a pace slightly slower than the threshold.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Using this interval run technique, your heart rate remains higher as the recovery is much faster than a regular interval run. This teaches your body to quickly move lactate out of the muscles and into the bloodstream, where it can be reused as fuel, helping you run at a more efficient pace.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This method is best for those who have already built up their running economy. Float recoveries are hard, and if you try them too soon, you might end up running at a steady pace the whole workout rather than floating intervals. When starting this method, you could always mix some walking and running recovery intervals into your run.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval Running Tips From A Coach","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Running coach, Jonny Hammond, shares some of his top tips for interval runs:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Always warm up properly: ","nodeType":"text"},{"data":{},"marks":[],"value":"To reduce the risk of injury, prepare your cardiovascular system, and increase blood flow to the muscles, make sure you take sufficient time at the start of your session to warm up.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Choose your setting carefully:","nodeType":"text"},{"data":{},"marks":[],"value":" If you’re a beginner, running on a treadmill makes it much easier to track your intervals and switch between rest and recovery. Running your intervals on the road takes a bit more planning, and you don’t have as much control over the incline.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Progressive overload:","nodeType":"text"},{"data":{},"marks":[],"value":" Just like ","nodeType":"text"},{"data":{"uri":"/blog/article/strength-training-for-running"},"content":[{"data":{},"marks":[],"value":"strength training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", you need to increase the challenge on your body each week to avoid plateauing. Make sure you increase the intensity of your sessions slightly each week. This could be done by increasing the duration of the work interval, decreasing the rest interval, increasing the number of intervals, or increasing your sprint speed.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Don’t overdo it:","nodeType":"text"},{"data":{},"marks":[],"value":" Always follow the 80/20 rule, where 80% of your weekly training volume is ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"zone 2","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and only 20% is interval running. Always program a deload week every 6 to 8 weeks, reducing the volume by 50% or more to allow your body to recover.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Fuel and hydrate properly:","nodeType":"text"},{"data":{},"marks":[],"value":" Eat a small meal or snack with carbohydrates and a little ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"data":{},"marks":[],"value":"protein","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" 1-2 hours before your interval workout. Hydrate well throughout the day (and have an electrolyte drink if you need one). After your interval run, consume a combination of protein and carbohydrates to replenish energy and repair muscle tissue.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5ANgPi1iRtCKrZ1YOtYtsR","type":"Entry","createdAt":"2024-12-27T09:54:45.063Z","updatedAt":"2024-12-27T09:54:45.063Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"en-US"},"fields":{"label":"What Are The Benefits Of Interval Running?","title":"What Are The Benefits Of Interval Running?","items":[{"sys":{"type":"Link","linkType":"Entry","id":"2KVlcujp7W9ChHd9yeJR9h"}},{"sys":{"type":"Link","linkType":"Entry","id":"OeV7ae6cLnvHeIHWxRucT"}},{"sys":{"type":"Link","linkType":"Entry","id":"27O6jIv2W0GPkMSfLM3cvz"}},{"sys":{"type":"Link","linkType":"Entry","id":"6zuTOHEmsnlHqqCnWeMWuS"}},{"sys":{"type":"Link","linkType":"Entry","id":"8QnG6bk2WAk76wjBaphbq"}},{"sys":{"type":"Link","linkType":"Entry","id":"6b4Birx0vE0ijpyaQZhW7F"}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval Running Workout Examples","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Beginner Interval Run workout","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re new to interval running, the key is not to overcomplicate your interval running workouts. For example, picking a sprint interval would see you run hard for a specific amount of time (or distance), and pair it with a recovery period, such as a walk, to allow you to catch your breathe and reduce your heart rate. For example:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Warm-Up","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by dynamic stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Intervals","nodeType":"text"},{"data":{},"marks":[],"value":": 1-minute run, 1-minute brisk walk. 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This interval run workout helps runners become better at pacing themselves as they run 800m intervals at a pace close to their goal marathon pace.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Yasso 800s interval run looks like this:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Warm-Up","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by dynamic stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Intervals","nodeType":"text"},{"data":{},"marks":[],"value":": Run 800 meters (2 laps around a track) at your target race pace (e.g., 3 minutes for a 3-hour marathon goal). Jog or walk for a set recovery time (usually 400 meters or about 2-3 minutes). 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In order to get something out of interval training, you need to push yourself hard. Pushing yourself into your max effort is uncomfortable–in fact, hybrid trainer ","nodeType":"text"},{"data":{"uri":"https://www.instagram.com/lucydavis_fit/?hl=en"},"content":[{"data":{},"marks":[],"value":"Lucy Davis","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" goes as far as to say that she often dreads her interval runs. But with interval running, you will really get out what you put in.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"According to Jonny, “Every fit and healthy individual should be doing interval training–whether you’re a beginner or an advanced athlete.” Not only do they help towards the 75 minutes of vigorous-intensity exercise outlined in the Physical Activity Guidelines (","nodeType":"text"},{"data":{"uri":"https://www.who.int/initiatives/behealthy/physical-activity"},"content":[{"data":{},"marks":[],"value":"WHO","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"), but they’re great for improving your cardio fitness and speed. By pushing yourself to run at a faster pace than you normally would for a short period of time, you’ll gradually be able to sustain the pace for longer with less fatigue–helping you to ultimately run faster.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whatever your goal, whatever your distance, interval running could be the key to accelerating the pace of your runs.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Just a heads up: Interval running is an intense form of physical activity that puts a lot of strain on the body. 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The official Hyrox website can be found at ","nodeType":"text"},{"data":{"uri":"https://hyrox.com/"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"www.hyrox.com","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"You’ll see them training in the gym, hear them talking about their next race in a new city in the changing room, and even on social media, you can’t miss the tips, tricks, and advice on how to improve your time. Hyrox has officially taken the fitness world by storm, and its popularity doesn't seem to be slowing down anytime soon. If you haven't signed up for a race yourself, then we’re pretty certain that you know someone who has…","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, what actually is Hyrox? Well, the premise is simple: Run a kilometer, do a functional exercise, run another kilometer–and repeat the same pattern eight times over. It's a heart-racing, sweat-dripping, strength-testing workout–but its simple structure and predictability are part of the reason it's catching on.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you're keen to know more (maybe you're thinking of signing up yourself, or you just want to be in the know about what everyone’s talking about), we'll uncover exactly what the latest fitness trend is, along with details on the exercise stations and division categories.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Ready? Let's hit the ground running.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Is Hyrox?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hyrox is a global functional fitness competition comprised of eight workout stations, broken up with a 1K run between each. Completing the workout in pairs, solo, or in teams of four, the aim is to finish as fast as possible.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"In the past 18 months, its popularity has skyrocketed, most likely because of how accessible the race is: the movements don't require high levels of technical skill and won't take months (or years) to master, but are a test of stamina, muscular endurance, and strength.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The formula of each race remains the same - wherever you compete. This means you can specifically tailor your training and easily compare your performance for each race (if you choose to do more than one).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"FYI: this fitness trend is a style of ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Hybrid Training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":". Hybrid Training is where an athlete trains across multiple disciplines, in this case, challenging the body by combining both strength and endurance.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5seFeVZKAT0w13QGymTsIx","type":"Entry","createdAt":"2024-12-06T09:24:59.722Z","updatedAt":"2024-12-06T09:24:59.722Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"en-US"},"fields":{"label":"The Benefits Of Hyrox","title":"The Benefits Of Hyrox","items":[{"sys":{"type":"Link","linkType":"Entry","id":"HvcvB6DRLl39herrBnkOF"}},{"sys":{"type":"Link","linkType":"Entry","id":"6ngmzBAqKkTm6D3ijMP566"}},{"sys":{"type":"Link","linkType":"Entry","id":"7DQlD574LKRDk5eqe2y58H"}},{"sys":{"type":"Link","linkType":"Entry","id":"3XlnIWex1GLDlwNqZtmDI7"}},{"sys":{"type":"Link","linkType":"Entry","id":"4xWhKkvOLaTvN47FFKiFNd"}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Are The 8 Hyrox Stations?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Running","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Running makes up 50% of a Hyrox race. Totaling 8K, you'll start by running 1K, then go to your first station. You'll then complete a 1K run in between every station. Even though you don't need to be able to run 8K unbroken, remember that when you aren't running, you will still be doing another exercise, so you'll want to become accustomed to compromised running, which is essentially running for extended periods under fatigue.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Incorporating some easy runs into your training (","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"zone 2 training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":") can help to improve running endurance and capacity. You’ll also want to start including tempo/interval runs into your training plan to help you adapt to running at speed. If you’re totally new to running, try these ","nodeType":"text"},{"data":{"uri":"/blog/article/running-tips-for-beginners"},"content":[{"data":{},"marks":[],"value":"six running tips for beginners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to get started.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"1km Ski Erg","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"The first station is the ski erg. While the ski erg is primarily an upper body movement using the lats and triceps, it also works the core, hip flexors, hamstrings, calves, and glutes. This is the first station, so don't go all out. The aim here is to perform the ski erg properly and not rush it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"50m Sled Push","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"The second movement is the ","nodeType":"text"},{"data":{"uri":"/blog/article/guide-to-the-sled-push"},"content":[{"data":{},"marks":[],"value":"sled push","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":": the heaviest station and one of the most important to get right. Do the sled push well, and you can make up time against competitors. Get it wrong, and you'll tire out your legs for the next run.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Split into four lengths of 12.5 meters; you'll have to push the sled over the line, then walk around to push it back the other way. Practice different positions to find what works best for you in terms of pushing the sled, and train with a sled heavier than the race day weight to account for the flooring (which is usually not as smooth as tracks found in the gym, making the sled feel heavier!).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"50m Sled Pull","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This station is the one that sees the most time variability in terms of completion, so this is another one you want to get right. By this time, your legs have been through a 3km run alongside ski and sled push, so they're pretty tired. You can use three main techniques to pull the sled: The arm over pull, hip drive pull, or backward walk. You should practice these in your training, and choose the best for you. The technique that allows you to shift the most weight with the least effort should be your choice.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"80m Burpee Broad Jump","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"A burpee with a forward jump at the end… the burpee broad jump is the fourth station. Unlike the previous two stations, these don't require you to move heavy weights, but they can be challenging and spike your heart rate. Aim to keep a consistent pace throughout, rather than going out too fast and then stopping.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"1km Row","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"The 5th station is a 1km row. You'll want to practice your technique, and if you're competing in doubles, make sure to practice switching over, as having a smooth changeover can save you seconds. Pace yourself on this station and control your breathing as much as possible before you head back out on your 6th run.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"200m Kettlebell Farmers Carry","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"For many stations, we recommend pacing yourself. The ","nodeType":"text"},{"data":{"uri":"/blog/article/guide-to-the-farmers-carry"},"content":[{"data":{},"marks":[],"value":"farmer's carry","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" is an opportunity to go out as fast as possible. The less time you spend holding those kettlebells, the better, as you'll minimize the stopping time needed to rest your grip. 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This is the last station, so you want to push yourself to your limit and use everything in the tank to get over that finish line as quickly as possible!","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Are The Entry Categories And Weights?","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Open:","nodeType":"text"},{"data":{},"marks":[],"value":" Tackle the competition on your own in the standard ‘Open’ category. Weights are split by gender.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Doubles:","nodeType":"text"},{"data":{},"marks":[],"value":" Take on the classic race as a pair. Opt for same-sex or mixed pairs, but remember that mixed pairs will always use the men's weights.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Pro:","nodeType":"text"},{"data":{},"marks":[],"value":" Take on heavier weights for a more challenging race, individually or in doubles.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Relay:","nodeType":"text"},{"data":{},"marks":[],"value":" Compete in teams of 4, where each team member takes on 2x1km runs and two workout stations.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3wH4BR68wucARUjrFarexW","type":"Entry","createdAt":"2024-12-06T09:29:55.329Z","updatedAt":"2025-09-09T14:56:41.081Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":13,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"en-US"},"fields":{"label":"Hyrox FAQs","title":"FAQs","items":[{"sys":{"type":"Link","linkType":"Entry","id":"7oLtWH03w7YXf1ya6ZdUo3"}},{"sys":{"type":"Link","linkType":"Entry","id":"7wFMA2AulSz7XqwgrumoQA"}},{"sys":{"type":"Link","linkType":"Entry","id":"2sleQu9hyqosUNFKOZTNrK"}},{"sys":{"type":"Link","linkType":"Entry","id":"5EbCneC3ARLcHkW3dyilYn"}},{"sys":{"type":"Link","linkType":"Entry","id":"1COwEyNIhqLcyNNKH99RU8"}},{"sys":{"type":"Link","linkType":"Entry","id":"7l1cyMvLaLkiUUpT6XW3wg"}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Feeling Persuaded To Sign Up For A Hyrox Race?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hyrox is a test of endurance, strength, and mental resilience. If you’re considering taking on a race, remember that 50% of it is running – love it or loathe it, you need to get comfortable running distances under fatigue. Following a training plan to build your running capacity, as well as strength and stamina to withstand the stations, will help you prepare for your race. It’s a good idea to do a simulation at one of the many global Training Clubs, too, as a practice before the big day.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"},{"type":"bold"}],"value":"Feeling ready to join the hype? Pick your race, grab your partner, and start training!","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"References:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lee, D.-C., Brellenthin, A.G., Thompson, P.D., Sui, X., Lee, I-Min. and Lavie, C.J. (2017). ","nodeType":"text"},{"data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/S0033062017300488"},"content":[{"data":{},"marks":[],"value":"Running as a Key Lifestyle Medicine for Longevity","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lee, D., Pate, R.R., Lavie, C.J., Sui, X., Church, T.S. and Blair, S.N. (2014). 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But for many of us, things have changed as we’ve gotten older, and it’s likely due to poor hip mobility.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We start to notice it in different ways: Maybe you struggle to reach parallel in your squat; maybe it’s a feeling of tightness when doing strides during your speed sessions; or maybe you’re experiencing back pain that you’ve struggled for so long to pinpoint the cause of. But, as one noughties pop queen taught us: our ‘hips don’t lie’: If your hip mobility is poor, then consequences will begin to show.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The solution? Hip mobility work: Before exercise, after exercise, and maybe sprinkled throughout the day, too, if you’re really feeling committed.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Oh, and we should caveat here that you don’t need to have one of the problems above to do these hip-opening exercises. In fact, we recommend everyone do hip mobility exercises, particularly before lower-body workouts or sports such as soccer, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-your-snatch"},"content":[{"nodeType":"text","value":"weightlifting","marks":[],"data":{}}]},{"nodeType":"text","value":", or track and field activities.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In truth, we know that most people don’t enjoy mobility work. Moving slowly in weird and wonderful positions? It’s not our favorite pastime either, but if you want to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-running-stride"},"content":[{"nodeType":"text","value":"run faster","marks":[],"data":{}}]},{"nodeType":"text","value":", squat deeper, and score that winning goal (and continue to do so with ease as you get older), then you need to set some time aside for hip mobility work.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’ve selected the 5 best hip mobility exercises. We’ve tried, tested, and retested them, and boy, do they work. We’ll show you how, why, and when to do them. 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It’s actually ","marks":[],"data":{}},{"nodeType":"text","value":"one of the most mobile joints in the body","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", but to keep it that way, it needs mobilizing, especially as we age. To do so effectively, we need to work multiple muscles of the hip, which all have different functions. 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These stretches take the hip through it’s full ROM, working the muscle groups discussed above. 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Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1bmRCYNEBKkZsC2gq0Hx2Y","type":"Entry","createdAt":"2024-09-26T10:10:13.753Z","updatedAt":"2024-09-26T10:10:13.753Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"en-US"},"fields":{"contentfulLabel":"Single-leg Downward Dog To Pigeon Pos","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"dqpWkFX8X3U3QS5jPgCV7","type":"Asset","createdAt":"2024-09-26T10:10:11.874Z","updatedAt":"2024-09-26T10:10:11.874Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Single-leg Downward Dog To Pigeon Pos","description":"Single-leg Downward Dog To Pigeon Pos","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/dqpWkFX8X3U3QS5jPgCV7/75124d6f94ca8274a47ae10e89f884f7/downdog-to-pigeon-pose.mp4","details":{"size":1422485},"fileName":"downdog-to-pigeon-pose.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":false,"showPauseVideoButton":false}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You may have heard of the pigeon pose, a classic hip-opening exercise that helps stretch the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glutes","marks":[],"data":{}}]},{"nodeType":"text","value":", release the hips and improve hip flexibility. But this variation adds a unique twist: The single-leg downward dog activates the glutes and stretches the hamstrings before stretching any tightness in the hips during the pigeon pose.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the pose for 30-40 seconds until you feel any tightness release before repeating the full flow on the other leg.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Single-Leg Downward Dog To Pigeon Pose:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie flat on your front.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place your hands by your hips and push up into the position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From here, lift your hips and straighten your legs.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From the downward dog position, bring one leg through your arms.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bend the front leg so your foot is behind your opposite hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lower your hips down to a seated position with your back leg extended straight along the mat.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Ensure your hips are square and you’re sitting upright rather than leaning over to one side. To deepen the stretch, come down onto your forearms during the pigeon pose, bringing your chest down towards your front leg.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"2. Standing Hip CARs","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7xmEa3XXsKgQunU3DDZ1DG","type":"Entry","createdAt":"2024-09-26T08:41:04.407Z","updatedAt":"2025-01-17T15:08:47.284Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"en-US"},"fields":{"contentfulLabel":"Hip CARs","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6Ul5bTqZPOiwdxlDYVYusc","type":"Asset","createdAt":"2024-09-26T08:41:02.603Z","updatedAt":"2024-09-26T08:41:02.603Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Hip CARs","description":"Hip CARs","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/6Ul5bTqZPOiwdxlDYVYusc/ffd431b9fdaf8d2fcf363cc0d86df41a/hip-cars.mp4","details":{"size":2816419},"fileName":"hip-cars.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you've ever played soccer, you'll most likely have done this hip-opening exercise. Standing hip CARs (which stands for controlled articular rotations) are also sometimes referred to as standing hip opener rotations. They are unique exercises because they move a single joint through its full range of motion while the rest of the body is kept still and contracted, making them one of the best standing hip stretches to do before your workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It’s rare that we move our legs in a complete circle, but it’s important that we mobilize our hips in this way because the hip joint is a ball-and-socket joint. In our hip joint, the rounded end of the femur (thigh bone) fits into a socket that allows for this circular movement. But it’s important that we practice this motion to keep the joint healthy and mobile – which is exactly why you need to include standing hip CARs in your routine, whether as a morning hip mobility stretch or a pre-workout warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Standing Hip CARs:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with a tall posture, placing your feet in line with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift up one leg, bending your knee until it is level with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Open your hip, rotating your leg round with your knee pointing outwards.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your foot backward, level with your knee, and extend your leg behind you.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bring your leg back down to the starting position.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To progress this exercise, try gradually increasing the size of your hip circles. You can also introduce holds at various points of the movement to build isometric strength.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"3. Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6G05CsHxoPag4jDsLMoz6L","type":"Entry","createdAt":"2024-09-26T08:41:26.891Z","updatedAt":"2025-01-17T15:08:56.233Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"en-US"},"fields":{"contentfulLabel":"Hip Flexor To Hamstring Stretch","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"13KnYeLPvPSrd8DrePnvEv","type":"Asset","createdAt":"2024-09-26T08:41:25.210Z","updatedAt":"2024-09-26T08:41:25.210Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Hip Flexor To Hamstring Stretch","description":"Hip Flexor To Hamstring Stretch","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/13KnYeLPvPSrd8DrePnvEv/9e2040e6fbef2e2d68c4b62d31efd9f4/hip-flexor-to-hamstring-stretch.mp4","details":{"size":3852148},"fileName":"hip-flexor-to-hamstring-stretch.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re searching for hip flexor stretches for tight hips, this is the hip flexibility exercise for you. Located on the front of the hip and thigh, the hip flexors are one of the primary culprits of hip tightness for those of us who sit down a lot.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The lunge increases hip mobility and flexibility while leaning back into the hamstring stretch lengthens the hamstrings, back, and calves. Utilizing a flow such as this one targets your anterior (front) and posterior (back), helping to improve overall mobility and making it a great dynamic stretch for a warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might also like: ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-hamstring-stretches"},"content":[{"nodeType":"text","value":"The Best Hamstring Stretches For Tight Leg Muscles","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Hip Flexor To Hamstring Stretch:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Starting in a lunge position, place both hands in line with your front foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Slowly push your hips forward, driving your front knee over your toe so you feel a stretch in your hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold this stretch for a few seconds, then rock back, placing the weight on your back knee and straightening your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your hands in the same position, bringing your chest down to your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the hamstring stretch before returning to the start of the flow.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To intensify the stretch, sit into your hip further by driving your front knee further over your toe. When you rock back into the hamstring stretch, try bringing your butt down further toward your calf.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"4. 90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"24GyNHPG5DLlBCvHABYufv","type":"Entry","createdAt":"2024-09-26T07:17:31.780Z","updatedAt":"2024-09-26T07:17:31.780Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"en-US"},"fields":{"contentfulLabel":"90/90 External Roation","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4rMxmwVzIrvxebSZD8Ntax","type":"Asset","createdAt":"2024-09-26T07:17:17.296Z","updatedAt":"2024-09-26T07:17:17.296Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"90-90 External Rotation","description":"90-90 External Rotation","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/4rMxmwVzIrvxebSZD8Ntax/ad48139ff52f0f6d0e49dcc44a60d815/90-90-external-rotation.mp4","details":{"size":4442792},"fileName":"90-90-external-rotation.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":false,"showPauseVideoButton":false}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Another great hip opener is the 90/90 hip stretch, which can be done as a dynamic stretch (pre-workout during the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-warm-up-for-leg-day"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" or as a singular mobility exercise throughout the day) or a static stretch (post-workout).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The front leg in the 90/90 position stretches the hip flexors (particularly the psoas and rectus femoris, which are part of the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-quad-exercises"},"content":[{"nodeType":"text","value":"quad muscles","marks":[],"data":{}}]},{"nodeType":"text","value":"). The back leg, on the other hand, stretches the glutes and external rotators of the hip (including the piriformis). This makes this hip exercise a great all-arounder, targeting the key areas where tightness is often experienced in the hips and the surrounding muscles.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Dynamic Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sit on the mat and form a ‘Z’ shape with your legs by bringing them into a 90-degree position, placing your right leg in front and your left leg behind. The right knee should be in front of your hip, foot in line with knee. For the left leg, the knee should be next to the hip and the foot under the knee.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keeping the sides of the feet in contact with the floor, lean back slightly, placing your hands on the ground to stabilize yourself if needed.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your knees and rotate through the hips, moving to your legs and torso so your opposite leg is now in front and you are facing the other way. Your feet should rotate with your legs, but stay in contact with the floor the whole time.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reverse the movement, lifting the knees so the right leg is once again at the front of the body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 reps on each side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once your hips become more mobile, the stretch should become easier, and you’ll find you can sit more upright or even lean forward slightly. You can also try this hip exercise without placing your hands on the floor, which is a more difficult variation.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Static Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Come into your 90/90 position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge at the waist, aiming to bring your chest over your front knee. Make sure you keep a neutral spine and don’t round the lower back.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your palms on the floor, or come down to your forearms for a deeper stretch. Hold for 20-30 seconds.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"5. Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3y4f11mllY5u5RZCh3Lr5U","type":"Entry","createdAt":"2024-09-26T09:10:45.378Z","updatedAt":"2024-09-26T09:10:45.378Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"en-US"},"fields":{"contentfulLabel":"Kettlebell Hip Shift","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2ZHyRKutU7qKzOMKSp3C3B","type":"Asset","createdAt":"2024-09-26T09:10:43.491Z","updatedAt":"2024-09-26T09:10:43.491Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Kettlebell Hip Shift","description":"Kettlebell Hip Shift","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/2ZHyRKutU7qKzOMKSp3C3B/cfd21070f2f799a1d60c52938deb2ea4/kettlebell-hip-shift.mp4","details":{"size":2896979},"fileName":"kettlebell-hip-shift.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":false,"showPauseVideoButton":false}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Named by ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.instagram.com/squat_university/"},"content":[{"nodeType":"text","value":"Dr. Aaron Horschig of Squat University","marks":[],"data":{}}]},{"nodeType":"text","value":" as the best hip mobility exercise, the kettlebell hip shift is a great way to improve hip abduction and external rotation. Using a moderate-heavy weight kettlebell, you’ll be guided into a new range of motion, which does wonders for opening up tight hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This exercise is a great primer for lifts that require mobile hips, such as squats and deadlifts. Do it two to three times a week, and you’ll be surprised at how your squat depth, form, and range of motion improve.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Kettlebell Hip Shift:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Start by kneeling on the ground. Take one leg out to the side, placing the foot in line with the kneeling knee, pointing the toe anywhere between a 45-degree and 90-degree angle.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Take hold of the kettlebell horn with both hands, holding it down in front of you. Make sure your pelvis is tucked under, your core braced, and keep your chest up.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Shift your weight towards the outstretched leg, letting the kettlebell's weight drag your knee over your toe. You should feel a stretch in your groin and hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold for 5 seconds, then return to the middle. Repeat for 10 reps, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" As your hip mobility improves, work towards getting your kneeling leg parallel to your body at a 90-degree angle, gradually increasing the angle over time.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Causes Extremely Tight Hips?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So you now know how to release tight hips with these hip stretches, but why do we get tight hips in the first place?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There are two main causes of tight hips:","marks":[],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sitting down for long periods: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is the most common cause of hip tightness. When sitting down, the hips spend more time in a flexed position. Over time, this causes the hip flexor muscles to become overworked, which can cause weak hips and feelings of tightness.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Overuse of quadriceps and hip flexors:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" This cause is the total opposite: Using your hip flexors too much (i.e., continuous repetitive movement, such as running or cycling or doing lots of running or jumping, often seen in sports such as soccer or martial arts) can cause tightness. This can lead to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://my.clevelandclinic.org/health/diseases/overtraining-syndrome"},"content":[{"nodeType":"text","value":"overtraining syndrome","marks":[],"data":{}}]},{"nodeType":"text","value":" and, worse, hip flexor stra","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Both of these causes are further aggravated by a couple of factors:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor pre-workout hip mobility exercises","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor post-workout mobility drills","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Weakness in other muscle groups (e.g., core, glutes, piriformis – a small muscle of the butt located behind the glutes), can lead to the hip flexors compensating to stabilize the spine and pelvis.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Therefore, it’s important to stretch the hips and do active hip mobility exercises pre and post-workout to strengthen the hips and keep them mobile, as well as give adequate time to train the surrounding muscle groups so they can support the hips and keep them healthy.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Should You Do Hip Mobility Stretches?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In case you aren’t feeling convinced enough already, there are many benefits to doing hip opening stretches, the main ones being:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reduced risk of injury:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips lead to incorrect form. Improving hip mobility helps maintain proper alignment, reduce stress on joints, and prevent injuries.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Alleviate Lower Back Pain:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Lower back pain is frustrating, especially when you can’t identify the cause. Well, the cause might just be Tight hip flexors. The psoas (the main muscle in the hip flexor) connects directly to the femur and lumbar vertebrae (lower back), making tight hip flexors a common cause of lower back pain. (If you have lower back pain, you might also benefit from these ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-back-stretches-for-flexibility"},"content":[{"nodeType":"text","value":"back stretches","marks":[],"data":{}}]},{"nodeType":"text","value":".)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Better posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips can often lead to a slouched posture–something we all want to avoid! Keeping your hips mobile will help you keep a more upright posture, reducing stress on the spine and improving breathing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Improved athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Stronger, more mobile hips will not only help you squat down low but will help you drive out of the squat more powerfully, too. The stronger your hips, the faster you’ll run, jump, and pivot due to greater force production in the hips.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Whether you are experiencing several of the above symptoms or you have no hip mobility issues at all, you should be doing hip mobility exercises. Implementing good hip mobility prehab to prevent problems from occurring in the first place is always a much better option than trying to remedy an issue once it has occurred, so be committed and consistent in your approach to hip mobility. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/what-is-prehab-heres-how-prehab-can-help-towards-your-fitness-goals"},"content":[{"nodeType":"text","value":"Find out more about prehab and how you can implement it into your training","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"PaGheCd0spsjrJ4Jb5A8O","type":"Entry","createdAt":"2024-07-23T10:11:35.717Z","updatedAt":"2024-07-23T10:11:35.717Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"en-US"},"fields":{"label":"Hip Stretches FAQs","title":"Hip Stretches FAQs","items":[{"sys":{"type":"Link","linkType":"Entry","id":"2210DsB7GwASyTVRuYKevd"}},{"sys":{"type":"Link","linkType":"Entry","id":"66HlaLb0XuNmVJuuKDYU0D"}},{"sys":{"type":"Link","linkType":"Entry","id":"6PandVDNZEpZm4qGdEbaiF"}},{"sys":{"type":"Link","linkType":"Entry","id":"2OHQz0dLJBcJjYM1pGsRmd"}},{"sys":{"type":"Link","linkType":"Entry","id":"29v1Gfi5LqX7v7D7S1QWHb"}}],"multiOpen":true}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Ready, Set, Stretch!","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you want to say goodbye to tight hips, improve your form, and keep aches and injuries at bay, then you need to start giving your hips the attention they deserve. Add some dynamic hip stretches before your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"nodeType":"text","value":"lower body workout","marks":[],"data":{}}]},{"nodeType":"text","value":", and pick a couple of hip opening exercises for your cool down, holding the positions for longer to release any tension. For extra points, do some throughout the day, too (you can even do them whilst watching Love Island – we won’t tell if you don’t). One thing’s for certain: wherever and whenever you do these hip mobility exercises, you’ll notice massive changes that will make you never want to stop.","marks":[],"data":{}}]}]},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71TWspD3xWmY4VX3gZQ4MM","type":"Entry","createdAt":"2019-12-11T22:51:54.717Z","updatedAt":"2025-04-15T09:35:46.028Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":138,"revision":27,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"title":"Fitness","slug":"fitness","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Fitness & Workouts","metaDescription":"Bringing you all you need to know to take your training to the next level. 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Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}}],"metaTitle":"The Best Upper Glute Workout","metaDescription":"Seeking that 'top shelf' butt shape? 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But getting that perky, ‘top shelf’ shape can be a little trickier…","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The secret? You need to work the smaller muscles of the glutes too: the glute medius ","marks":[],"data":{}},{"nodeType":"text","value":"and","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" minimus. They may not come near to the glute max in terms of size or power, but when it comes to lifting and sculpting, they’re the ones you want to pay attention to.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Looks aside, our upper glutes play an essential role in hip and pelvic stability, contributing to better performance in compound lifts like squats, deadlifts, and lunges and helping prevent injuries caused by muscular imbalances.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So if you want a butt that lifts (even when you don’t have your favorite pair of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/lift-seamless-leggings/womens"},"content":[{"nodeType":"text","value":"lift seamless leggings","marks":[],"data":{}}]},{"nodeType":"text","value":" on), these are the upper glute exercises you don’t want to hit the snooze button on.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1EZtxg52UR73MKgaEyBsU2","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Muscles Make Up The Upper Glutes?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’ve followed our ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glute workout","marks":[],"data":{}}]},{"nodeType":"text","value":" series already, you’re probably familiar with the anatomy of the glutes. But let’s do a quick refresher:","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The glutes are made up of the glute maximus, glute medius, glute minimus, and piriformis. The glute max is the glute's largest, most superficial muscle (meaning it sits on the outer layer), followed by the glute medius, and finally, the glute minimus (the deepest glute muscle).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When training the upper glutes, you want to focus mainly on the glute medius (and a little on the glute minimus) to achieve that ‘glute shelf’ look.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This smaller glute muscle is positioned at the side of the hip and is responsible for hip abduction (moving your leg away from the midline of your body) and helping to provide stability during walking. It springs into action whenever you step on one leg, walk, run, or lunge [1].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The best way to target the glute med 👉 Single leg exercises combined with abduction movements.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Which brings us nicely to our five best upper glute exercises:","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The 5 Best Upper Glute Exercises","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To make things easy, we’ve gathered the best abduction and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-best-unilateral-leg-exercises-for-building-muscle"},"content":[{"nodeType":"text","value":"single-leg exercises","marks":[],"data":{}}]},{"nodeType":"text","value":" to build, bulk, and tone your top glute shelf.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’ve got bodyweight and banded options that can be done from home, along with weighted variations to increase the intensity of your glute workout. The banded upper glute exercises also work well as part of a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/category/fitness"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" to activate the upper glutes to ensure you engage them during your compound leg exercises.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Side note: For maximum glute pump, the best glute workouts also include ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/compound-vs-isolation-exercises"},"content":[{"nodeType":"text","value":"compound lifts","marks":[],"data":{}}]},{"nodeType":"text","value":" that target both the upper and lower section of your glutes to maximize ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/hypertrophy-training"},"content":[{"nodeType":"text","value":"glute growth","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Lateral Band Walks","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Get your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-use-resistance-bands"},"content":[{"nodeType":"text","value":"resistance band","marks":[],"data":{}}]},{"nodeType":"text","value":" ready–these lateral band walks (AKA crab walks) will have your upper glutes on 🔥. This abduction top glute exercise makes your glutes work against the band to control the movement and keep your knees driving out. Research has found this one of the most effective functional exercises in activating the glute medius [2].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using these as a warm-up (to activate your glutes before your glute workout or leg day lifts) or as a high-rep finisher to maximize work through your glutes once they’re already fatigued from a heavy session.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Lateral Band Walks:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place a booty band just above your knees and stand with your feet shoulder-width apart, toes facing forward.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dip your knees, driving them out to come into a quarter squat. Brace your core, keep your chest up, and either clasp your hands in front of your chest or place your hands on your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your right foot out to the right, keeping your knees driving out. Then, bring your left foot to the right, ensuring you maintain tension on the band as you do so.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue stepping to the right for 10 reps, then reverse the movement and step to the left for 10 reps.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat twice, then rest for a minute before repeating for two more sets.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Keep your knees bent throughout and maintain tension on the band, resisting the urge to let your knees come in. As you get more experienced, increase the weight of the band.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6u1RZHZyxjjBkwBgiqznP3","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Side Plank With Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This simple but effective upper glute exercise is suitable to perform at home and produces high activation in the posterior glute min in the upper glutes [3]. As an adaptation of a regular side plank, the slide plank with hip abduction builds your glutes and enhances hip stability, improving your form and balance when lifting and reducing the risk of injury.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Side Plank With Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie on your side on a mat, with your body in a straight line from your head to your toes. Your legs should be stacked on top of each other. Place your forearm on the floor, with your elbow directly below your shoulder (as if you were about to do a side plank). Rest your top arm straight along your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Brace your core and lift your hips towards the ceiling. You should now be in a side plank, with weight pressing through your forearm and foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your top leg towards the ceiling, keeping the bottom leg still. Lead the motion with your heel, pointing your toes down to engage the glute medius.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your leg until you feel a strong engagement in your upper glutes, pause, then lower it back down to the starting position, stopping just before your legs touch.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps, then come back down, turn over, and switch sides to work the other glute.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Finding this exercise too difficult? Instead of keeping both legs straight, bend both legs at the knee (so you are in a modified side plank position). Then, perform the same steps as above.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Too easy? Hold the lifting position at the top for 3 to 5 seconds to increase time under tension. If you’re feeling strong, add a mini resistance band around your thighs or ankles to increase the intensity.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"4YU46b78qluQ6zJcvn8Lau","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Cable Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cable hip abductions are one of the best exercises for building the top of the glutes. They directly isolate the glute medius without much involvement from the glute max [3]. This single-leg exercise also improves hip stability, which is crucial for balance, posture, and injury prevention.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For this exercise, you’ll need a cable machine and an ankle attachment. If you’re doing your upper glute exercises at home, use a long resistance band looped around something secure. Place your ankle inside the band and perform the movement exactly the same as if you were using a cable machine, following the steps below.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Cable Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Attach the ankle strap to the cable pulley set to the lowest height on the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Adjust the resistance to a light weight (this will likely be the lightest weight on the machine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Velcro the ankle strap around your right ankle. Turn so your left side faces the tower, and your right leg is farthest from the machine. Keep your feet hip-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Placing your left hand onto the tower for stability, lift your right foot off the ground and move it so it hovers directly in front of your left foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Begin the movement by lifting your right leg to the side, away from your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When you’ve lifted as far as you can, pause to feel the glutes engage, then slowly lower your leg back to the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stop just before the weights hit the stack, keeping slight tension on the cable before lifting your leg back up again.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 12 to 15 reps on one leg, then switch sides by attaching the cable to the left ankle, turning around, and performing the same steps on your left side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip: Move explosively on the concentric phase, then move slowly, controlling the eccentric (downward) phase to maximize upper glute engagement.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5ecSHZ9ELjTk8BARJCpBbZ","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"4. Dumbbell Walking Lunge","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research has found walking lunges, particularly when done contralaterally (holding one dumbbell on the opposite side of your body to your first lunging leg), to be extremely good at activating the glute med, providing as much as 90% maximal voluntary isometric contraction [4].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a heavy dumbbell to increase the intensity and work through the legs. You can, however, do bodyweight walking lunges. If you’re short on space, swap dumbbell walking lunges for reverse lunges instead.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Dumbbell Walking Lunges:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Select a single dumbbell or pair of dumbbells and hold them in your hands. Feet should be shoulder-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bracing your core, keeping your chest proud and shoulders back and down, take a step forward with your right leg, lowering into a lunge. Aim to touch your back knee to the ground lightly (or get it as close as possible).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your front heel, bringing your back leg out of the lunge to position your left foot next to your right so you are fully standing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat on the left side, stepping forward into a lunge with your left leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 16 to 20 steps.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" For maximum glute engagement, drive through the heel of your front foot when you come out of the lunge (rather than your toes). This places more emphasis on the glutes. Step with a slightly wider stance to activate the glute medius more.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2tCIeuWrqDGaM1Q6Uf5c2g","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"5. Single-Leg Romanian Deadlifts","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Using a hip-hinge pattern, this powerful single-leg exercise engages the glutes, hamstrings, and lower back. Research has found it is one of the best for glute med activation [5]. Balancing on one leg, the glute medius has to work hard to ","marks":[],"data":{}},{"nodeType":"text","value":"stabilize the pelvis","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" and prevent it from tilting or dropping. The gluteus maximus helps with hip extension, lengthening to control the movement during the eccentric phase (lowering), and contracting (shortening) to extend the hip and bring the torso upright.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a weight for these, such as a single dumbbell or kettlebell in your opposite arm, which helps you balance by offsetting the weight. Using a barbell is more difficult but allows you to lift heavier and work harder to stabilize your hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do A Single Leg RDL (With A Kettlebell Or Dumbbell):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with feet shoulder-width apart, holding your selected dumbbell or kettlebell in your right hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your left leg back one step, shifting your weight into your right foot and placing the toe of your left foot on the floor for balance.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge your hips, pushing them back and bending your torso forward (being careful not to round your back). Keep the dumbbell closer to your body, moving it down your thighs as you hinge over.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue lowering the weight to the floor as far as you can while maintaining a flat back, and you will feel a good stretch in your hamstrings (this will be somewhere between your knees and ankle, but don’t worry about reaching all the way down if you cannot maintain a neutral spine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your right heel, extend your hips, and return your torso to the upright starting position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Squeeze your glutes at the top.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps on one leg, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To make these more challenging, lift your back leg instead of resting it on the ground for stability. This enhances glute engagement, increasing hip extension and the need for the glutes to stabilize the pelvis. It also increases the range of motion, making the hips extend through a greater range and forcing the glutes to work harder.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might need to practice the regular single-leg RDL first, but working up to this variation will work your glutes a lot more!","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"smcAgg6tpfZtLUq0z8HTa","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Tips For How To Build Your Upper Glutes","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form Over Weight:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" You probably know by now that lifting heavy is the key ingredient for building the glutes. But before you start to load on any significant weight, ensure you can execute these upper butt exercises with the proper technique to activate the right muscles.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Challenge yourself:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once you’re comfortable with the exercise technique, it’s time to add some weight. Your glutes are stronger than you think, so don’t be afraid to add some weight and push yourself. Alternate between heavy-weight, lower-rep exercises (e.g., 4 to 6 reps) and lighter, higher-rep sets (e.g., 12 to 15 reps) to activate different muscle fibers.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Progressive Overload:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Gradually increase the weight, reps, or intensity of your glute exercises over time to ensure you keep seeing those glute gains. (Did you know you can track your lifts in the ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"nodeType":"text","value":"Gymshark Training App","marks":[],"data":{}}]},{"nodeType":"text","value":", making it easy to track your progress over time? It’s a game changer.)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Include Variety:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" We all have our favorites. But doing the same exercises over and over, unfortunately, won’t continue to give you results. Switch up the glute exercises, alternating between lunges/squats, hip hinges, and hip abductions. This will ensure you keep progressing and build a well-rounded bubble butt.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Frequency:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" No one said glute gains came quickly. Aim to train your glutes at least twice a week to see progress [6].","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Nutrition is key:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Nutrition and training go hand in hand. To grow your glutes, eat enough ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"nodeType":"text","value":"protein to aid muscle growth","marks":[],"data":{}}]},{"nodeType":"text","value":" and repair, eat in a calorie surplus to give your body enough energy to build muscle, and include complex carbs to fuel your upper butt workouts.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Target The Upper Glutes?","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Aesthetics: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is probably the most apparent benefit of upper glute exercises. Glute max dominant exercises such as hip thrusts and squats will build the size of your glutes, but to achieve that “lifted” upper butt shelf, you need to work the glute medius and minimus with these upper glute exercises.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Upper glute strength contributes to pelvic stability, which is essential for performing heavy lifts like squats, deadlifts, and lunges with proper form. The glute medius is also important in lateral movements, balance, and single-leg stability, so strengthening the upper glutes will benefit sports that require quick changes in direction, such as running, jumping, and sprinting.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Injury prevention:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Weak upper glutes can cause knees to cave inward during exercise. Strengthening the upper glutes will help maintain proper alignment between the hips, knees, and ankles, reducing the risk of injury.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Enhanced posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" The upper glutes significantly support and stabilize the pelvis, hips, and lower back. Strong upper glutes can help improve pelvic stability, ensure proper spinal alignment, and reduce the chance of lower back pain or strain.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"D4IyaH9HD9sDITa3IDh6d","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The Only Upper Glute Workout You Need","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re seeking that ‘booty shelf’ at the top of your glutes, these exercises will get you there.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But there’s much more to glute medius training than meets the eye.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"These small (but still mighty) muscles of the glutes will improve your stability (particularly when it comes to single-leg strength, posture, and form.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re looking in the mirror thinking your lower glutes are way more developed than your upper ones, then you might want to do this whole upper glute workout once a week, and add a couple of these exercises to your leg day workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Or, if you want to feel more upper glute engagement during your compound lifts, use the band or bodyweight upper glute exercises as a warm-up to ensure your glute med and mid are sufficiently activated and engaged.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ready to get training? Download the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"nodeType":"text","value":"Gymshark Training App","marks":[],"data":{}}]},{"nodeType":"text","value":" and access hundreds of free workouts with the ability to track every set and rep as you go. (It’s also not too late to join ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-the-gymshark-66-challenge"},"content":[{"nodeType":"text","value":"Gymshark 66","marks":[],"data":{}}]},{"nodeType":"text","value":"… Our free global fitness challenge will change your life in just 66 days).","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"References:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Fenato, R.R., Araujo, A.C.F. and Guimarães, A.T.B. (2021). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-021-04470-8"},"content":[{"nodeType":"text","value":"Comparison of gluteus medius strength between individuals with obesity and normal-weight individuals: a cross-sectional study","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ford, K., Nguyen, A.-D., Dischiavi, S., Hegedus, E., Zuk, E. and Taylor, J. (2015). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4556293/#:~:text=There%20are%20limited%20studies%20that,demand%20on%20the%20gluteus%20maximus."},"content":[{"nodeType":"text","value":"An evidence-based review of hip-focused neuromuscular exercise interventions to address dynamic lower extremity valgus","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Moore, D., Semciw, A.I. and Pizzari, T. (2020). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC7727410/#sec9"},"content":[{"nodeType":"text","value":"A Systematic Review And Meta-analysis Of Common Therapeutic Exercises That Generate Highest Muscle Activity In The Gluteus Medius And Gluteus Minimus Segments","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stastny, P., Lehnert, M., Zaatar, A., Svoboda, Z. and Xaverova, Z. (n.d.). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4640053/pdf/jscr-29-3177.pdf"},"content":[{"nodeType":"text","value":"Does the dumbbell-carrying position change the muscle activity in split squats and walking lunges?","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Distefano, L.J., Blackburn, J.T., Marshall, S.W. and Padua, D.A. (2009). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/19574661/"},"content":[{"nodeType":"text","value":"Gluteal Muscle Activation During Common Therapeutic Exercises","marks":[],"data":{}}]},{"nodeType":"text","value":". ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2016). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27102172/"},"content":[{"nodeType":"text","value":"Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2017). 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It feels hard (and it should, as you’ll likely be running in zones 4 or 5), but over time, you’ll adjust to the speed and find you can sustain a faster pace for longer with less fatigue.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"“You need to get used to running at a high intensity. This means that when it comes to race day, it’s not going to be such a shock on the body, as you’ve already got used to running at that faster pace.”","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[],"value":"Coach Jonny explains, who has helped train clients prepare for long-distance races.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Intervals are beneficial for both beginners and experienced runners. There are a number of structures you can use to perform your intervals, either on the running machine, out on the track, or on the road (more on that later).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"4ppX8rhS2B7wTREFxajGGH","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Types Of Interval Running Workouts","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"There are almost an infinite number of ways you can program an interval run, and the interval run workout you choose to do will likely vary week on week. ‘All tempos are suitable for beginners all the way to advanced runners,’ says Jonny, ‘it’s all down to ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"intensity","nodeType":"text"},{"data":{},"marks":[],"value":"’–which is manipulated by the following variables:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The distance of the intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The duration of intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The number of intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Simple right? Here’s where things get a little more complicated but bear with us.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"First thing’s first: You’ll often see intervals programmed by a ratio (e.g., 1:2). This dictates your work:rest ratio.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Secondly, there are several interval frameworks you can use to program your interval session. 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These are your ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"fast-paced","nodeType":"text"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"hard intervals","nodeType":"text"},{"data":{},"marks":[],"value":". Jonny’s best advice when it comes to interval training and getting in the red zone is to ‘full send it: If it says red zone on your program, get in the red zone! This will not feel easy, but you have to push yourself.’","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"It’s common for the first interval to feel harder or slower due to the increase in oxygen demand, but as your heart rate acclimatizes, you should settle into the pace fairly soon (particularly if you have good cardio fitness). Don’t be afraid to push yourself hard on these–but also focus on being consistent for the duration of your intervals (i.e., don’t go out too hot!). If you feel good, you can increase the speed of the final interval.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Step 3: Recovery Intervals","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"These are your slower recovery periods between your working intervals. The purpose of these intervals is to lower your heart rate and oxygen consumption rate, allowing you to maintain your running for longer. Your recovery interval might be a walk or a light jog. Don’t be afraid to go slow–even if it feels difficult! The slower, the better.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Step 4: Cool Down","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Once you have finished your interval run workout, take some time to cool down to allow your heart rate to lower gradually. 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However, you still need to take the jog ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"slowly","nodeType":"text"},{"data":{},"marks":[],"value":". Jogging allows the heart rate to lower slightly while keeping the blood flowing through your legs, making the start of the next interval slightly less jarring than if you simply walked or stopped completely.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Float Recoveries","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This is a more advanced rest interval technique commonly used by ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-choose-the-best-running-clothes-for-marathon"},"content":[{"data":{},"marks":[],"value":"marathon","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and half-marathon runners. Float recoveries involve running your pace interval faster than the threshold pace (between a 10K and half-marathon pace) and recovering with a pace slightly slower than the threshold.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Using this interval run technique, your heart rate remains higher as the recovery is much faster than a regular interval run. This teaches your body to quickly move lactate out of the muscles and into the bloodstream, where it can be reused as fuel, helping you run at a more efficient pace.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This method is best for those who have already built up their running economy. Float recoveries are hard, and if you try them too soon, you might end up running at a steady pace the whole workout rather than floating intervals. 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Running your intervals on the road takes a bit more planning, and you don’t have as much control over the incline.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Progressive overload:","nodeType":"text"},{"data":{},"marks":[],"value":" Just like ","nodeType":"text"},{"data":{"uri":"/blog/article/strength-training-for-running"},"content":[{"data":{},"marks":[],"value":"strength training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", you need to increase the challenge on your body each week to avoid plateauing. Make sure you increase the intensity of your sessions slightly each week. 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Always program a deload week every 6 to 8 weeks, reducing the volume by 50% or more to allow your body to recover.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Fuel and hydrate properly:","nodeType":"text"},{"data":{},"marks":[],"value":" Eat a small meal or snack with carbohydrates and a little ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"data":{},"marks":[],"value":"protein","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" 1-2 hours before your interval workout. Hydrate well throughout the day (and have an electrolyte drink if you need one). 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Hybrid Training is where an athlete trains across multiple disciplines, in this case, challenging the body by combining both strength and endurance.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5seFeVZKAT0w13QGymTsIx","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Are The 8 Hyrox Stations?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Running","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Running makes up 50% of a Hyrox race. Totaling 8K, you'll start by running 1K, then go to your first station. You'll then complete a 1K run in between every station. 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(2017). ","nodeType":"text"},{"data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/S0033062017300488"},"content":[{"data":{},"marks":[],"value":"Running as a Key Lifestyle Medicine for Longevity","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lee, D., Pate, R.R., Lavie, C.J., Sui, X., Church, T.S. and Blair, S.N. (2014). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4131752/"},"content":[{"data":{},"marks":[],"value":"Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Xiao, W., Soh, K.G., Wazir, M.R.W.N., Talib, O., Bai, X., Bu, T., Sun, H., Popovic, S., Masanovic, B. and Gardasevic, J. (2021). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/34552511/"},"content":[{"data":{},"marks":[],"value":"Effect of Functional Training on Physical Fitness Among Athletes: A Systematic Review","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". 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But for many of us, things have changed as we’ve gotten older, and it’s likely due to poor hip mobility.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We start to notice it in different ways: Maybe you struggle to reach parallel in your squat; maybe it’s a feeling of tightness when doing strides during your speed sessions; or maybe you’re experiencing back pain that you’ve struggled for so long to pinpoint the cause of. But, as one noughties pop queen taught us: our ‘hips don’t lie’: If your hip mobility is poor, then consequences will begin to show.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The solution? Hip mobility work: Before exercise, after exercise, and maybe sprinkled throughout the day, too, if you’re really feeling committed.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Oh, and we should caveat here that you don’t need to have one of the problems above to do these hip-opening exercises. In fact, we recommend everyone do hip mobility exercises, particularly before lower-body workouts or sports such as soccer, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-your-snatch"},"content":[{"nodeType":"text","value":"weightlifting","marks":[],"data":{}}]},{"nodeType":"text","value":", or track and field activities.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In truth, we know that most people don’t enjoy mobility work. Moving slowly in weird and wonderful positions? 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It’s actually ","marks":[],"data":{}},{"nodeType":"text","value":"one of the most mobile joints in the body","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", but to keep it that way, it needs mobilizing, especially as we age. To do so effectively, we need to work multiple muscles of the hip, which all have different functions. 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All you need is a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/products/gymshark-yoga-mat-unit-green-chalk-green-ss24"},"content":[{"nodeType":"text","value":"yoga mat","marks":[],"data":{}}]},{"nodeType":"text","value":" and a kettlebell (or dumbbell) for the last stretch.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"T","marks":[],"data":{}},{"nodeType":"text","value":"he 5 Best Hip Mobility Exercises:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#1-singleleg-downward-dog-to-pigeon-pose"},"content":[{"nodeType":"text","value":"Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#2-standing-hip-cars"},"content":[{"nodeType":"text","value":"Standing Hip Opener Rotations","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#3-hip-flexor-to-hamstring-stretch"},"content":[{"nodeType":"text","value":"Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#4-9090-hip-stretch"},"content":[{"nodeType":"text","value":"90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#5-kettlebell-hip-shift"},"content":[{"nodeType":"text","value":"Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"1. Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1bmRCYNEBKkZsC2gq0Hx2Y","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You may have heard of the pigeon pose, a classic hip-opening exercise that helps stretch the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glutes","marks":[],"data":{}}]},{"nodeType":"text","value":", release the hips and improve hip flexibility. But this variation adds a unique twist: The single-leg downward dog activates the glutes and stretches the hamstrings before stretching any tightness in the hips during the pigeon pose.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the pose for 30-40 seconds until you feel any tightness release before repeating the full flow on the other leg.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Single-Leg Downward Dog To Pigeon Pose:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie flat on your front.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place your hands by your hips and push up into the position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From here, lift your hips and straighten your legs.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From the downward dog position, bring one leg through your arms.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bend the front leg so your foot is behind your opposite hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lower your hips down to a seated position with your back leg extended straight along the mat.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Ensure your hips are square and you’re sitting upright rather than leaning over to one side. To deepen the stretch, come down onto your forearms during the pigeon pose, bringing your chest down towards your front leg.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"2. Standing Hip CARs","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"7xmEa3XXsKgQunU3DDZ1DG","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you've ever played soccer, you'll most likely have done this hip-opening exercise. Standing hip CARs (which stands for controlled articular rotations) are also sometimes referred to as standing hip opener rotations. They are unique exercises because they move a single joint through its full range of motion while the rest of the body is kept still and contracted, making them one of the best standing hip stretches to do before your workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It’s rare that we move our legs in a complete circle, but it’s important that we mobilize our hips in this way because the hip joint is a ball-and-socket joint. In our hip joint, the rounded end of the femur (thigh bone) fits into a socket that allows for this circular movement. But it’s important that we practice this motion to keep the joint healthy and mobile – which is exactly why you need to include standing hip CARs in your routine, whether as a morning hip mobility stretch or a pre-workout warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Standing Hip CARs:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with a tall posture, placing your feet in line with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift up one leg, bending your knee until it is level with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Open your hip, rotating your leg round with your knee pointing outwards.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your foot backward, level with your knee, and extend your leg behind you.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bring your leg back down to the starting position.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To progress this exercise, try gradually increasing the size of your hip circles. You can also introduce holds at various points of the movement to build isometric strength.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"3. Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6G05CsHxoPag4jDsLMoz6L","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re searching for hip flexor stretches for tight hips, this is the hip flexibility exercise for you. Located on the front of the hip and thigh, the hip flexors are one of the primary culprits of hip tightness for those of us who sit down a lot.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The lunge increases hip mobility and flexibility while leaning back into the hamstring stretch lengthens the hamstrings, back, and calves. Utilizing a flow such as this one targets your anterior (front) and posterior (back), helping to improve overall mobility and making it a great dynamic stretch for a warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might also like: ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-hamstring-stretches"},"content":[{"nodeType":"text","value":"The Best Hamstring Stretches For Tight Leg Muscles","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Hip Flexor To Hamstring Stretch:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Starting in a lunge position, place both hands in line with your front foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Slowly push your hips forward, driving your front knee over your toe so you feel a stretch in your hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold this stretch for a few seconds, then rock back, placing the weight on your back knee and straightening your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your hands in the same position, bringing your chest down to your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the hamstring stretch before returning to the start of the flow.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To intensify the stretch, sit into your hip further by driving your front knee further over your toe. When you rock back into the hamstring stretch, try bringing your butt down further toward your calf.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"4. 90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"24GyNHPG5DLlBCvHABYufv","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Another great hip opener is the 90/90 hip stretch, which can be done as a dynamic stretch (pre-workout during the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-warm-up-for-leg-day"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" or as a singular mobility exercise throughout the day) or a static stretch (post-workout).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The front leg in the 90/90 position stretches the hip flexors (particularly the psoas and rectus femoris, which are part of the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-quad-exercises"},"content":[{"nodeType":"text","value":"quad muscles","marks":[],"data":{}}]},{"nodeType":"text","value":"). The back leg, on the other hand, stretches the glutes and external rotators of the hip (including the piriformis). This makes this hip exercise a great all-arounder, targeting the key areas where tightness is often experienced in the hips and the surrounding muscles.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Dynamic Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sit on the mat and form a ‘Z’ shape with your legs by bringing them into a 90-degree position, placing your right leg in front and your left leg behind. The right knee should be in front of your hip, foot in line with knee. For the left leg, the knee should be next to the hip and the foot under the knee.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keeping the sides of the feet in contact with the floor, lean back slightly, placing your hands on the ground to stabilize yourself if needed.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your knees and rotate through the hips, moving to your legs and torso so your opposite leg is now in front and you are facing the other way. Your feet should rotate with your legs, but stay in contact with the floor the whole time.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reverse the movement, lifting the knees so the right leg is once again at the front of the body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 reps on each side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once your hips become more mobile, the stretch should become easier, and you’ll find you can sit more upright or even lean forward slightly. You can also try this hip exercise without placing your hands on the floor, which is a more difficult variation.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Static Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Come into your 90/90 position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge at the waist, aiming to bring your chest over your front knee. Make sure you keep a neutral spine and don’t round the lower back.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your palms on the floor, or come down to your forearms for a deeper stretch. Hold for 20-30 seconds.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"5. Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3y4f11mllY5u5RZCh3Lr5U","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Named by ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.instagram.com/squat_university/"},"content":[{"nodeType":"text","value":"Dr. Aaron Horschig of Squat University","marks":[],"data":{}}]},{"nodeType":"text","value":" as the best hip mobility exercise, the kettlebell hip shift is a great way to improve hip abduction and external rotation. Using a moderate-heavy weight kettlebell, you’ll be guided into a new range of motion, which does wonders for opening up tight hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This exercise is a great primer for lifts that require mobile hips, such as squats and deadlifts. Do it two to three times a week, and you’ll be surprised at how your squat depth, form, and range of motion improve.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Kettlebell Hip Shift:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Start by kneeling on the ground. Take one leg out to the side, placing the foot in line with the kneeling knee, pointing the toe anywhere between a 45-degree and 90-degree angle.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Take hold of the kettlebell horn with both hands, holding it down in front of you. Make sure your pelvis is tucked under, your core braced, and keep your chest up.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Shift your weight towards the outstretched leg, letting the kettlebell's weight drag your knee over your toe. You should feel a stretch in your groin and hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold for 5 seconds, then return to the middle. Repeat for 10 reps, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" As your hip mobility improves, work towards getting your kneeling leg parallel to your body at a 90-degree angle, gradually increasing the angle over time.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Causes Extremely Tight Hips?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So you now know how to release tight hips with these hip stretches, but why do we get tight hips in the first place?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There are two main causes of tight hips:","marks":[],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sitting down for long periods: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is the most common cause of hip tightness. When sitting down, the hips spend more time in a flexed position. Over time, this causes the hip flexor muscles to become overworked, which can cause weak hips and feelings of tightness.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Overuse of quadriceps and hip flexors:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" This cause is the total opposite: Using your hip flexors too much (i.e., continuous repetitive movement, such as running or cycling or doing lots of running or jumping, often seen in sports such as soccer or martial arts) can cause tightness. This can lead to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://my.clevelandclinic.org/health/diseases/overtraining-syndrome"},"content":[{"nodeType":"text","value":"overtraining syndrome","marks":[],"data":{}}]},{"nodeType":"text","value":" and, worse, hip flexor stra","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Both of these causes are further aggravated by a couple of factors:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor pre-workout hip mobility exercises","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor post-workout mobility drills","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Weakness in other muscle groups (e.g., core, glutes, piriformis – a small muscle of the butt located behind the glutes), can lead to the hip flexors compensating to stabilize the spine and pelvis.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Therefore, it’s important to stretch the hips and do active hip mobility exercises pre and post-workout to strengthen the hips and keep them mobile, as well as give adequate time to train the surrounding muscle groups so they can support the hips and keep them healthy.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Should You Do Hip Mobility Stretches?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In case you aren’t feeling convinced enough already, there are many benefits to doing hip opening stretches, the main ones being:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reduced risk of injury:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips lead to incorrect form. Improving hip mobility helps maintain proper alignment, reduce stress on joints, and prevent injuries.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Alleviate Lower Back Pain:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Lower back pain is frustrating, especially when you can’t identify the cause. Well, the cause might just be Tight hip flexors. The psoas (the main muscle in the hip flexor) connects directly to the femur and lumbar vertebrae (lower back), making tight hip flexors a common cause of lower back pain. (If you have lower back pain, you might also benefit from these ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-back-stretches-for-flexibility"},"content":[{"nodeType":"text","value":"back stretches","marks":[],"data":{}}]},{"nodeType":"text","value":".)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Better posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips can often lead to a slouched posture–something we all want to avoid! Keeping your hips mobile will help you keep a more upright posture, reducing stress on the spine and improving breathing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Improved athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Stronger, more mobile hips will not only help you squat down low but will help you drive out of the squat more powerfully, too. The stronger your hips, the faster you’ll run, jump, and pivot due to greater force production in the hips.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Whether you are experiencing several of the above symptoms or you have no hip mobility issues at all, you should be doing hip mobility exercises. Implementing good hip mobility prehab to prevent problems from occurring in the first place is always a much better option than trying to remedy an issue once it has occurred, so be committed and consistent in your approach to hip mobility. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/what-is-prehab-heres-how-prehab-can-help-towards-your-fitness-goals"},"content":[{"nodeType":"text","value":"Find out more about prehab and how you can implement it into your training","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"PaGheCd0spsjrJ4Jb5A8O","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Ready, Set, Stretch!","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you want to say goodbye to tight hips, improve your form, and keep aches and injuries at bay, then you need to start giving your hips the attention they deserve. Add some dynamic hip stretches before your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"nodeType":"text","value":"lower body workout","marks":[],"data":{}}]},{"nodeType":"text","value":", and pick a couple of hip opening exercises for your cool down, holding the positions for longer to release any tension. For extra points, do some throughout the day, too (you can even do them whilst watching Love Island – we won’t tell if you don’t). 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Speed runs, intervals, and tempo work help improve efficiency and pac,e but always follow with recovery so your body adapts. These sessions help improve efficiency, pacing awareness, and confidence, without overwhelming your recovery.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Follows the 10 to 15 percent mileage increase rule","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"Weekly distance only increases by around 10 to 15 percent. This slow build is key for ","nodeType":"text"},{"data":{"uri":"/blog/article/running-tips-for-beginners"},"content":[{"data":{},"marks":[],"value":"beginner progress","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". It gives your muscles, tendons, and joints time to adapt, helping you stay injury-free and actually show up to every run feeling ready, not worn out [4]. If a week ever feels like too much, it’s okay to have a break and repeat it before moving on.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Put together, this structure keeps training balanced. Easy runs build the base. Long runs improve endurance. Faster sessions add strength and confidence. Recovery ties it all together. The result is a plan that feels challenging in the right places, manageable overall, and realistic alongside work, life, and everything else you have going on.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"4 Reminders For Your First 10K Run","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Training for your first 10K comes with a few moments that can feel confusing or even discouraging if you are not expecting them. Don’t give up, just remember:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"1. That mental jump around weeks 5–6 is completely normal: ","nodeType":"text"},{"data":{},"marks":[],"value":"This is usually the point where the long runs start creeping past your comfort zone. Physically, you are capable. Mentally, it can feel like a stretch. Motivation dips, runs feel heavier, and doubts that you can keep on running pop up. But that doesn’t mean you're failing; it means your body and brain are adapting to longer time on your feet. Stick with it. Breaking through these barriers is often where confidence is built.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"“Hitting the wall happens to every runner at some stage. When it gets mentally tough, remind yourself why you signed up and how far you’ve already come.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Focus on the kilometre you’re in, not the ones ahead. Break the race into small, manageable sections.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Use distractions to your advantage! Cast your mind elsewhere, take in the sights aroudn you, soak up the atmoshphere, the crowds cheering and let their energy carry you. Sometimes distraction is the best mental strategy.","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"\" -","nodeType":"text"},{"data":{},"marks":[{"type":"bold"},{"type":"italic"}],"value":" Gary Culligan*, Long-Distance Runner","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"2. Your longest run does not need to hit a full 10K: ","nodeType":"text"},{"data":{},"marks":[],"value":"A common beginner worry is thinking you need to run the full distance in training before race day. You do not. Most plans peak at around 8 to 9 km towards the end of your training. Race-day adrenaline, crowd energy, and a fresh taper will carry you the rest of the way","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"3. Treadmill and outdoor runs are both valid:","nodeType":"text"},{"data":{},"marks":[],"value":" Outdoor runs help you get used to pacing, terrain, and changing conditions. ","nodeType":"text"},{"data":{"uri":"/blog/article/treadmill-workouts"},"content":[{"data":{},"marks":[],"value":"Treadmill runs ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"offer consistency, controlled pacing, and weather-proof convenience. Mixing both is often the most realistic option, especially around work, travel, or darker evenings. What matters is showing up, not where you run.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"4. Adjusting around work and life is part of the plan:","nodeType":"text"},{"data":{},"marks":[],"value":" Missed a run because life happened? That is normal. Swap days around, shorten a session, or repeat a week if needed. Consistency over time beats forcing perfection every single week. Training should fit into your life, not take over it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How Long Does It Take To Train For A 10K?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"For most beginners, training for a 10K takes ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"around 8 to 10 weeks","nodeType":"text"},{"data":{},"marks":[],"value":". That timeline gives your body enough time to build endurance gradually without rushing the process.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you already run 5K comfortably, you will likely feel ready closer to the 8-week mark. If you are newer to running or coming back after a break, leaning towards 10 weeks allows for a steadier build and better recovery.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Running a little, often, is far more effective than going all-out once or twice a week. Easy runs build your aerobic base, strengthen muscles and joints, and make running feel more sustainable. Speed and intensity tend to come later and shouldn’t be rushed.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Focus on running without stopping and racking up the miles. Over time, you’ll notice you feel less breathless at the same pace you were running before. These small wins add up quickly and keep momentum going long before race day arrives.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Is A Good 10K Time For A Beginner?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"A good time 10K time for a beginner is one where you finish feeling proud, not broken. You might have a goal time in mind, but for your first double-digit run, finish times vary.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Most beginner 10K runners finish somewhere between ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"60 and 90 minutes","nodeType":"text"},{"data":{},"marks":[],"value":", depending on experience, fitness, terrain, and any stop or walk breaks.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Your first 10K, whether that’s a race or a run, is about learning what it’s like to cover the distance comfortably and finishing injury-free.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Plenty of runners walk parts of their first 10k or slow down to a shuffle, which can make the race feel more manageable when fatigue kicks in and help you regain some speed later on.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Don’t focus on how fast people around you are running; comparison can steal your confidence. Someone else’s time doesn’t reflect on your own effort or journey to get here. Focus on your own progress, your own training, and how far you have come.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Your first 10k is about building the belief that you can run longer distances. Once you know you can run 10 km, your running confidence will skyrocket. 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Spending a few minutes focusing on your run, visualising your route, hyping yourself up, or setting a mini goal can make a surprisingly big difference in how you feel when you step out.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"74doHuhrgWbr2i0JTysNdu","type":"Entry","createdAt":"2026-02-23T09:50:31.115Z","updatedAt":"2026-02-23T09:50:31.115Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Use the Run-Walk Method","headerContent":"Use the Run-Walk Method","content":{"nodeType":"document","data":{},"content":[{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Why it works:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" For beginners, 10K can feel intimidating. Breaking it into run-walk intervals helps you cover the distance without burning out, which is great for early days when you want to suss what that distance feels like. It also lowers injury risk and keeps morale high.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How to start:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Begin with a 3-minute run followed by 1 minute of walking. As your endurance grows, move to 5:1 or longer periods of running until you can comfortably go continuous.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Don’t feel pressured to skip walking breaks just because everyone else runs straight through.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5d2aYypQMTU59Q8Dyo2a34","type":"Entry","createdAt":"2026-02-23T09:51:14.925Z","updatedAt":"2026-02-23T09:51:14.925Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Don’t Start Off Too Fast","headerContent":"Don’t Start Off Too Fast","content":{"nodeType":"document","data":{},"content":[{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Beginners’ common mistake:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" the excitement, anticipation, or adrenaline can make you start way too quickly and end up sprinting the first kilometre. But a speedy start usually means fading fast around halfway.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pacing guidance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Aim for a conversational pace. If you can’t chat lightly, you’re probably pushing too hard.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"RPE explained:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Your Rate of Perceived Exertion (RPE) should be around 3–4/10 for easy runs. 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Even 15–20 minutes of simple, targeted work a few times per week makes a difference in endurance, injury prevention, and stride [8].","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4wC4jnNi0s2R3bgfBAR26s","type":"Entry","createdAt":"2026-02-23T09:58:47.180Z","updatedAt":"2026-02-23T09:58:47.180Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":12,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Choose The Right Gear & Shoes","headerContent":"Choose The Right Gear & Shoes","content":{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Weather-ready:","nodeType":"text"},{"data":{},"marks":[],"value":" Choose lightweight layers for warmth in ","nodeType":"text"},{"data":{"uri":"/blog/article/what-to-wear-for-cold-weather-running"},"content":[{"data":{},"marks":[],"value":"colder months ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"and moisture-wicking fabrics for ","nodeType":"text"},{"data":{"uri":"/blog/article/hot-weather-running-outfits"},"content":[{"data":{},"marks":[],"value":"summer runs","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A lightweight ","nodeType":"text"},{"data":{"uri":"/collections/running-jackets/womens"},"content":[{"data":{},"marks":[],"value":"jacket ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"or vest can make early morning runs more enjoyable, and look for reflective details for running in low-light conditions.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Running shoes:","nodeType":"text"},{"data":{},"marks":[],"value":" Not every shoe on the market will offer what you need. Visit a running store for a gait analysis to find the right support. Your running shoes should feel snug but not restrictive, and you should always try them out on shorter runs for comfort first.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Comfort extras:","nodeType":"text"},{"data":{},"marks":[],"value":" Pockets, zippers, and reflective elements aren’t just style; they make running longer distances more convenient and safer.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"initialOpen":false}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"HhH9koWp90gf21OqI0NVj","type":"Entry","createdAt":"2026-01-15T15:42:23.782Z","updatedAt":"2026-01-15T15:42:23.782Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGrid"}},"locale":"en-US"},"fields":{"contentfulLabel":"Shop Running","title":"Running Clothes","linkText":"Shop now","linkSlug":"/collections/running","productRows":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1aJ0nCEqR7Se3p3wL5xtsh","type":"Entry","createdAt":"2026-01-15T15:40:14.310Z","updatedAt":"2026-02-18T09:22:33.246Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":11,"revision":4,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"en-US"},"fields":{"contentfulLabel":"Running mens","productHandles":"gymshark-running-4-2in1-shorts-shorts-blue-aw25-1,gymshark-running-tank-sleeveless-tops-black-aw25,gymshark-running-t-shirt-ss-tops-blue-aw25-1"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1TNYIKvc3g8Kc9g9ZSTaJz","type":"Entry","createdAt":"2026-01-15T15:42:16.878Z","updatedAt":"2026-01-15T15:42:16.878Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"en-US"},"fields":{"contentfulLabel":"Running womens","productHandles":"gymshark-running-2-in-1-shorts-shorts-blue-aw25,gymshark-energised-seamless-leggings-leggings-1,gymshark-high-support-v-neck-sports-bra-sports-bras-blue-aw25"}}]}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Nutrition For 10K Beginners","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Eating well is one of the best things you can do for your training and recovery. Carbohydrates, for instance, play a key role in replenishing glycogen stores, which fuel longer runs and support performance [10]. How you fuel yourself before, during, and after a run has a huge impact on your performance, but it can be easy to go too heavy with your breakfast or not refuel properly after the race. Here’s how to get it right:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Race lead-up: ","nodeType":"text"},{"data":{},"marks":[],"value":"“In the days before race day, stay well hydrated and consider adding electrolytes. Focus on complex carbohydrates to help increase glycogen stores and keep energy levels topped up,\" our resident marathon coach, Gary, tells us.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Pre-run fuel:","nodeType":"text"},{"data":{},"marks":[],"value":" Opt for easily digestible carbs 30–60 minutes before a run. Think of a banana, a slice of toast with nut butter, or a small bowl of oatmeal. 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These are the best upper glute exercises for building size, shape, and strength, plus the best upper glute training tips.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7qYesFgkycgOCqrZFRJZzZ","type":"Asset","createdAt":"2025-01-10T15:22:10.522Z","updatedAt":"2025-01-10T15:22:10.522Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"locale":"en-US"},"fields":{"title":"Upper Glute Exercises - Desktop","description":"Upper Glute Exercises","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7qYesFgkycgOCqrZFRJZzZ/c0821648d5d5a33d1c528ba0754f6a4a/upper-glutes-desktop.jpg","details":{"size":2087805,"image":{"width":3360,"height":3360}},"fileName":"upper-glutes-desktop.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"67WkHMrc3XNibJbSeXwHhN","type":"Asset","createdAt":"2025-01-10T15:22:35.492Z","updatedAt":"2025-01-10T15:22:35.492Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Upper Glute Exercises - Mobile","description":"Upper Glute Exercises","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/67WkHMrc3XNibJbSeXwHhN/ffead572338f627367f3ee894f11c295/upper-glutes-mobile.jpg","details":{"size":190943,"image":{"width":800,"height":800}},"fileName":"upper-glutes-mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7qYesFgkycgOCqrZFRJZzZ","type":"Asset","createdAt":"2025-01-10T15:22:10.522Z","updatedAt":"2025-01-10T15:22:10.522Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"locale":"en-US"},"fields":{"title":"Upper Glute Exercises - Desktop","description":"Upper Glute Exercises","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7qYesFgkycgOCqrZFRJZzZ/c0821648d5d5a33d1c528ba0754f6a4a/upper-glutes-desktop.jpg","details":{"size":2087805,"image":{"width":3360,"height":3360}},"fileName":"upper-glutes-desktop.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Muscles Make Up The Upper Glutes?","The 5 Best Upper Glute Exercises","Tips For How To Build Your Upper Glutes","Why Target The Upper Glutes?","FAQs"],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hip thrusts may be the GOAT of glute exercises to build bulk, shape, and size on your butt, but if you want to make your behind look as full and evenly developed as Whitney in her ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/adapt/womens"},"content":[{"nodeType":"text","value":"animal adapt leggings","marks":[],"data":{}}]},{"nodeType":"text","value":", then you’ll want to listen up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Many glute workouts focus on building the glute max–and as the largest, most powerful muscle of the glutes, it makes sense as a direct route to building strength, size and power.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’ve been working away at your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-best-lower-glute-exercises"},"content":[{"nodeType":"text","value":"lower glute exercises","marks":[],"data":{}}]},{"nodeType":"text","value":" for a while, you might notice your butt building in size. But getting that perky, ‘top shelf’ shape can be a little trickier…","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The secret? You need to work the smaller muscles of the glutes too: the glute medius ","marks":[],"data":{}},{"nodeType":"text","value":"and","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" minimus. They may not come near to the glute max in terms of size or power, but when it comes to lifting and sculpting, they’re the ones you want to pay attention to.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Looks aside, our upper glutes play an essential role in hip and pelvic stability, contributing to better performance in compound lifts like squats, deadlifts, and lunges and helping prevent injuries caused by muscular imbalances.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So if you want a butt that lifts (even when you don’t have your favorite pair of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/lift-seamless-leggings/womens"},"content":[{"nodeType":"text","value":"lift seamless leggings","marks":[],"data":{}}]},{"nodeType":"text","value":" on), these are the upper glute exercises you don’t want to hit the snooze button on.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1EZtxg52UR73MKgaEyBsU2","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Muscles Make Up The Upper Glutes?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’ve followed our ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glute workout","marks":[],"data":{}}]},{"nodeType":"text","value":" series already, you’re probably familiar with the anatomy of the glutes. But let’s do a quick refresher:","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The glutes are made up of the glute maximus, glute medius, glute minimus, and piriformis. The glute max is the glute's largest, most superficial muscle (meaning it sits on the outer layer), followed by the glute medius, and finally, the glute minimus (the deepest glute muscle).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When training the upper glutes, you want to focus mainly on the glute medius (and a little on the glute minimus) to achieve that ‘glute shelf’ look.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This smaller glute muscle is positioned at the side of the hip and is responsible for hip abduction (moving your leg away from the midline of your body) and helping to provide stability during walking. It springs into action whenever you step on one leg, walk, run, or lunge [1].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The best way to target the glute med 👉 Single leg exercises combined with abduction movements.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Which brings us nicely to our five best upper glute exercises:","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The 5 Best Upper Glute Exercises","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To make things easy, we’ve gathered the best abduction and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-best-unilateral-leg-exercises-for-building-muscle"},"content":[{"nodeType":"text","value":"single-leg exercises","marks":[],"data":{}}]},{"nodeType":"text","value":" to build, bulk, and tone your top glute shelf.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’ve got bodyweight and banded options that can be done from home, along with weighted variations to increase the intensity of your glute workout. The banded upper glute exercises also work well as part of a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/category/fitness"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" to activate the upper glutes to ensure you engage them during your compound leg exercises.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Side note: For maximum glute pump, the best glute workouts also include ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/compound-vs-isolation-exercises"},"content":[{"nodeType":"text","value":"compound lifts","marks":[],"data":{}}]},{"nodeType":"text","value":" that target both the upper and lower section of your glutes to maximize ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/hypertrophy-training"},"content":[{"nodeType":"text","value":"glute growth","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Lateral Band Walks","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Get your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-use-resistance-bands"},"content":[{"nodeType":"text","value":"resistance band","marks":[],"data":{}}]},{"nodeType":"text","value":" ready–these lateral band walks (AKA crab walks) will have your upper glutes on 🔥. This abduction top glute exercise makes your glutes work against the band to control the movement and keep your knees driving out. Research has found this one of the most effective functional exercises in activating the glute medius [2].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using these as a warm-up (to activate your glutes before your glute workout or leg day lifts) or as a high-rep finisher to maximize work through your glutes once they’re already fatigued from a heavy session.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Lateral Band Walks:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place a booty band just above your knees and stand with your feet shoulder-width apart, toes facing forward.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dip your knees, driving them out to come into a quarter squat. Brace your core, keep your chest up, and either clasp your hands in front of your chest or place your hands on your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your right foot out to the right, keeping your knees driving out. Then, bring your left foot to the right, ensuring you maintain tension on the band as you do so.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue stepping to the right for 10 reps, then reverse the movement and step to the left for 10 reps.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat twice, then rest for a minute before repeating for two more sets.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Keep your knees bent throughout and maintain tension on the band, resisting the urge to let your knees come in. As you get more experienced, increase the weight of the band.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6u1RZHZyxjjBkwBgiqznP3","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Side Plank With Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This simple but effective upper glute exercise is suitable to perform at home and produces high activation in the posterior glute min in the upper glutes [3]. As an adaptation of a regular side plank, the slide plank with hip abduction builds your glutes and enhances hip stability, improving your form and balance when lifting and reducing the risk of injury.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Side Plank With Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie on your side on a mat, with your body in a straight line from your head to your toes. Your legs should be stacked on top of each other. Place your forearm on the floor, with your elbow directly below your shoulder (as if you were about to do a side plank). Rest your top arm straight along your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Brace your core and lift your hips towards the ceiling. You should now be in a side plank, with weight pressing through your forearm and foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your top leg towards the ceiling, keeping the bottom leg still. Lead the motion with your heel, pointing your toes down to engage the glute medius.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your leg until you feel a strong engagement in your upper glutes, pause, then lower it back down to the starting position, stopping just before your legs touch.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps, then come back down, turn over, and switch sides to work the other glute.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Finding this exercise too difficult? Instead of keeping both legs straight, bend both legs at the knee (so you are in a modified side plank position). Then, perform the same steps as above.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Too easy? Hold the lifting position at the top for 3 to 5 seconds to increase time under tension. If you’re feeling strong, add a mini resistance band around your thighs or ankles to increase the intensity.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"4YU46b78qluQ6zJcvn8Lau","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Cable Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cable hip abductions are one of the best exercises for building the top of the glutes. They directly isolate the glute medius without much involvement from the glute max [3]. This single-leg exercise also improves hip stability, which is crucial for balance, posture, and injury prevention.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For this exercise, you’ll need a cable machine and an ankle attachment. If you’re doing your upper glute exercises at home, use a long resistance band looped around something secure. Place your ankle inside the band and perform the movement exactly the same as if you were using a cable machine, following the steps below.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Cable Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Attach the ankle strap to the cable pulley set to the lowest height on the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Adjust the resistance to a light weight (this will likely be the lightest weight on the machine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Velcro the ankle strap around your right ankle. Turn so your left side faces the tower, and your right leg is farthest from the machine. Keep your feet hip-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Placing your left hand onto the tower for stability, lift your right foot off the ground and move it so it hovers directly in front of your left foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Begin the movement by lifting your right leg to the side, away from your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When you’ve lifted as far as you can, pause to feel the glutes engage, then slowly lower your leg back to the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stop just before the weights hit the stack, keeping slight tension on the cable before lifting your leg back up again.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 12 to 15 reps on one leg, then switch sides by attaching the cable to the left ankle, turning around, and performing the same steps on your left side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip: Move explosively on the concentric phase, then move slowly, controlling the eccentric (downward) phase to maximize upper glute engagement.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5ecSHZ9ELjTk8BARJCpBbZ","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"4. Dumbbell Walking Lunge","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research has found walking lunges, particularly when done contralaterally (holding one dumbbell on the opposite side of your body to your first lunging leg), to be extremely good at activating the glute med, providing as much as 90% maximal voluntary isometric contraction [4].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a heavy dumbbell to increase the intensity and work through the legs. You can, however, do bodyweight walking lunges. If you’re short on space, swap dumbbell walking lunges for reverse lunges instead.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Dumbbell Walking Lunges:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Select a single dumbbell or pair of dumbbells and hold them in your hands. Feet should be shoulder-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bracing your core, keeping your chest proud and shoulders back and down, take a step forward with your right leg, lowering into a lunge. Aim to touch your back knee to the ground lightly (or get it as close as possible).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your front heel, bringing your back leg out of the lunge to position your left foot next to your right so you are fully standing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat on the left side, stepping forward into a lunge with your left leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 16 to 20 steps.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" For maximum glute engagement, drive through the heel of your front foot when you come out of the lunge (rather than your toes). This places more emphasis on the glutes. Step with a slightly wider stance to activate the glute medius more.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2tCIeuWrqDGaM1Q6Uf5c2g","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"5. Single-Leg Romanian Deadlifts","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Using a hip-hinge pattern, this powerful single-leg exercise engages the glutes, hamstrings, and lower back. Research has found it is one of the best for glute med activation [5]. Balancing on one leg, the glute medius has to work hard to ","marks":[],"data":{}},{"nodeType":"text","value":"stabilize the pelvis","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" and prevent it from tilting or dropping. The gluteus maximus helps with hip extension, lengthening to control the movement during the eccentric phase (lowering), and contracting (shortening) to extend the hip and bring the torso upright.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a weight for these, such as a single dumbbell or kettlebell in your opposite arm, which helps you balance by offsetting the weight. Using a barbell is more difficult but allows you to lift heavier and work harder to stabilize your hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do A Single Leg RDL (With A Kettlebell Or Dumbbell):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with feet shoulder-width apart, holding your selected dumbbell or kettlebell in your right hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your left leg back one step, shifting your weight into your right foot and placing the toe of your left foot on the floor for balance.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge your hips, pushing them back and bending your torso forward (being careful not to round your back). Keep the dumbbell closer to your body, moving it down your thighs as you hinge over.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue lowering the weight to the floor as far as you can while maintaining a flat back, and you will feel a good stretch in your hamstrings (this will be somewhere between your knees and ankle, but don’t worry about reaching all the way down if you cannot maintain a neutral spine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your right heel, extend your hips, and return your torso to the upright starting position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Squeeze your glutes at the top.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps on one leg, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To make these more challenging, lift your back leg instead of resting it on the ground for stability. This enhances glute engagement, increasing hip extension and the need for the glutes to stabilize the pelvis. It also increases the range of motion, making the hips extend through a greater range and forcing the glutes to work harder.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might need to practice the regular single-leg RDL first, but working up to this variation will work your glutes a lot more!","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"smcAgg6tpfZtLUq0z8HTa","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Tips For How To Build Your Upper Glutes","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form Over Weight:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" You probably know by now that lifting heavy is the key ingredient for building the glutes. But before you start to load on any significant weight, ensure you can execute these upper butt exercises with the proper technique to activate the right muscles.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Challenge yourself:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once you’re comfortable with the exercise technique, it’s time to add some weight. Your glutes are stronger than you think, so don’t be afraid to add some weight and push yourself. Alternate between heavy-weight, lower-rep exercises (e.g., 4 to 6 reps) and lighter, higher-rep sets (e.g., 12 to 15 reps) to activate different muscle fibers.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Progressive Overload:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Gradually increase the weight, reps, or intensity of your glute exercises over time to ensure you keep seeing those glute gains. (Did you know you can track your lifts in the ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"nodeType":"text","value":"Gymshark Training App","marks":[],"data":{}}]},{"nodeType":"text","value":", making it easy to track your progress over time? It’s a game changer.)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Include Variety:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" We all have our favorites. But doing the same exercises over and over, unfortunately, won’t continue to give you results. Switch up the glute exercises, alternating between lunges/squats, hip hinges, and hip abductions. This will ensure you keep progressing and build a well-rounded bubble butt.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Frequency:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" No one said glute gains came quickly. Aim to train your glutes at least twice a week to see progress [6].","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Nutrition is key:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Nutrition and training go hand in hand. To grow your glutes, eat enough ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"nodeType":"text","value":"protein to aid muscle growth","marks":[],"data":{}}]},{"nodeType":"text","value":" and repair, eat in a calorie surplus to give your body enough energy to build muscle, and include complex carbs to fuel your upper butt workouts.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Target The Upper Glutes?","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Aesthetics: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is probably the most apparent benefit of upper glute exercises. Glute max dominant exercises such as hip thrusts and squats will build the size of your glutes, but to achieve that “lifted” upper butt shelf, you need to work the glute medius and minimus with these upper glute exercises.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Upper glute strength contributes to pelvic stability, which is essential for performing heavy lifts like squats, deadlifts, and lunges with proper form. The glute medius is also important in lateral movements, balance, and single-leg stability, so strengthening the upper glutes will benefit sports that require quick changes in direction, such as running, jumping, and sprinting.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Injury prevention:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Weak upper glutes can cause knees to cave inward during exercise. Strengthening the upper glutes will help maintain proper alignment between the hips, knees, and ankles, reducing the risk of injury.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Enhanced posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" The upper glutes significantly support and stabilize the pelvis, hips, and lower back. Strong upper glutes can help improve pelvic stability, ensure proper spinal alignment, and reduce the chance of lower back pain or strain.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"D4IyaH9HD9sDITa3IDh6d","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The Only Upper Glute Workout You Need","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re seeking that ‘booty shelf’ at the top of your glutes, these exercises will get you there.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But there’s much more to glute medius training than meets the eye.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"These small (but still mighty) muscles of the glutes will improve your stability (particularly when it comes to single-leg strength, posture, and form.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re looking in the mirror thinking your lower glutes are way more developed than your upper ones, then you might want to do this whole upper glute workout once a week, and add a couple of these exercises to your leg day workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Or, if you want to feel more upper glute engagement during your compound lifts, use the band or bodyweight upper glute exercises as a warm-up to ensure your glute med and mid are sufficiently activated and engaged.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ready to get training? 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","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-021-04470-8"},"content":[{"nodeType":"text","value":"Comparison of gluteus medius strength between individuals with obesity and normal-weight individuals: a cross-sectional study","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ford, K., Nguyen, A.-D., Dischiavi, S., Hegedus, E., Zuk, E. and Taylor, J. (2015). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4556293/#:~:text=There%20are%20limited%20studies%20that,demand%20on%20the%20gluteus%20maximus."},"content":[{"nodeType":"text","value":"An evidence-based review of hip-focused neuromuscular exercise interventions to address dynamic lower extremity valgus","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Moore, D., Semciw, A.I. and Pizzari, T. (2020). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC7727410/#sec9"},"content":[{"nodeType":"text","value":"A Systematic Review And Meta-analysis Of Common Therapeutic Exercises That Generate Highest Muscle Activity In The Gluteus Medius And Gluteus Minimus Segments","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stastny, P., Lehnert, M., Zaatar, A., Svoboda, Z. and Xaverova, Z. (n.d.). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4640053/pdf/jscr-29-3177.pdf"},"content":[{"nodeType":"text","value":"Does the dumbbell-carrying position change the muscle activity in split squats and walking lunges?","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Distefano, L.J., Blackburn, J.T., Marshall, S.W. and Padua, D.A. (2009). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/19574661/"},"content":[{"nodeType":"text","value":"Gluteal Muscle Activation During Common Therapeutic Exercises","marks":[],"data":{}}]},{"nodeType":"text","value":". 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For many of us, the bulk of our runs are ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"steady and continuous","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". And while these types of runs are great for building stamina and rightly deserve their place in any long-distance running plan, if it’s speed you’re after, then you need to add a little speedwork into the mix, too.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"We’re talking about ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"interval running:","nodeType":"text"},{"data":{},"marks":[],"value":" A proven training method that helps improve your speed across any distance by alternating between running fast for short periods of time and active recovery [1,2]. This method of training is hard, but the reward is worth it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, if you’ve heard of interval running before but aren’t sure how to implement it into your training or need a full rundown of the method from start to finish (excuse the pun), we’ve got you covered. We’re going to tell you everything you need to know, along with expert insight and advice from Running Coach and Personal Trainer, Jonny Hammond, who specializes in coaching athletes of all levels preparing for marathons, Ironman’s, and hybrid competitions like ","nodeType":"text"},{"data":{"uri":"blog/article/what-is-hyrox"},"content":[{"data":{},"marks":[],"value":"Hyrox","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Get ready for the running method that will have you going out hard, recovering fast, and repeating–again and again and again.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Ready to run? ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"From ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/collections/running-shirts"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"running shirts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":" to chafe-free ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/collections/running-shorts"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"shorts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":" and ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/collections/running-leggings"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"leggings","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":"- we’ve got the running gear you need to keep the pace up, no matter the weather or how tough the run gets.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6Gy3JESOK4ssCUC9PZGakY","type":"Entry","createdAt":"2024-12-27T09:48:52.047Z","updatedAt":"2025-01-06T10:54:12.893Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":9,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"en-US"},"fields":{"contentfulLabel":"Running","buttonOneLabel":"Shop Women’s Running","buttonOneLink":"/collections/running/womens","buttonOneVariant":"primary","buttonTwoLabel":"Shop Men’s Running","buttonTwoLink":"/collections/running/mens","buttonTwoVariant":"primary"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Is Interval Running?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval runs are a form of speed work running that involves dividing your run into segments of hard effort with periods of recovery.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"FYI: If you’re looking to run faster over a certain distance, you need to include interval runs in your weekly program.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"During an interval run, you push yourself to run at a faster pace than you normally would. It feels hard (and it should, as you’ll likely be running in zones 4 or 5), but over time, you’ll adjust to the speed and find you can sustain a faster pace for longer with less fatigue.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"“You need to get used to running at a high intensity. This means that when it comes to race day, it’s not going to be such a shock on the body, as you’ve already got used to running at that faster pace.”","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[],"value":"Coach Jonny explains, who has helped train clients prepare for long-distance races.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Intervals are beneficial for both beginners and experienced runners. There are a number of structures you can use to perform your intervals, either on the running machine, out on the track, or on the road (more on that later).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"4ppX8rhS2B7wTREFxajGGH","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Types Of Interval Running Workouts","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"There are almost an infinite number of ways you can program an interval run, and the interval run workout you choose to do will likely vary week on week. ‘All tempos are suitable for beginners all the way to advanced runners,’ says Jonny, ‘it’s all down to ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"intensity","nodeType":"text"},{"data":{},"marks":[],"value":"’–which is manipulated by the following variables:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The distance of the intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The duration of intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The number of intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Simple right? Here’s where things get a little more complicated but bear with us.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"First thing’s first: You’ll often see intervals programmed by a ratio (e.g., 1:2). This dictates your work:rest ratio.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Secondly, there are several interval frameworks you can use to program your interval session. On a running program, you’ll often use a combination of interval running frameworks, alternating between different types week on week or every couple of weeks to help you reach your goals.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"6bJmOV5ZPcPUT3GzCDEgnO","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"How To Do Interval Running","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ok, so you’ve decided on the type of interval running workout you want to do–or you’ve taken the easy option and chosen one from the ","nodeType":"text"},{"data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"data":{},"marks":[],"value":"Gymshark Training App","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" (we wouldn’t blame you… why do the programming yourself when one of our ","nodeType":"text"},{"data":{"uri":"/blog/article/the-gymshark-lifting-club"},"content":[{"data":{},"marks":[],"value":"Lifting Club","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" coaches could do it for you?).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whatever interval run you are following, you should set your interval run workout out like this:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Step 1: Warm Up","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval runs are hard, so it is very important to warm up properly to raise your heart rate and hit your target pace from the outset. Start with a light jog for 10 minutes to raise your heart rate. Then, perform some ","nodeType":"text"},{"data":{"uri":"/blog/article/dynamic-vs-static-stretching"},"content":[{"data":{},"marks":[],"value":"dynamic stretches","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to loosen and activate your muscles, such as lunges, pogo jumps, and high knees.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Try: ","nodeType":"text"},{"data":{"uri":"/blog/article/stretches-every-runner-should-be-doing-to-avoid-injury"},"content":[{"data":{},"marks":[],"value":"6 Stretches Every Runner Should Be Doing To Avoid Injury","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Step 2: Work Intervals","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Now it’s time to begin your interval run: First up, work intervals. These are your ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"fast-paced","nodeType":"text"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"hard intervals","nodeType":"text"},{"data":{},"marks":[],"value":". Jonny’s best advice when it comes to interval training and getting in the red zone is to ‘full send it: If it says red zone on your program, get in the red zone! This will not feel easy, but you have to push yourself.’","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"It’s common for the first interval to feel harder or slower due to the increase in oxygen demand, but as your heart rate acclimatizes, you should settle into the pace fairly soon (particularly if you have good cardio fitness). Don’t be afraid to push yourself hard on these–but also focus on being consistent for the duration of your intervals (i.e., don’t go out too hot!). If you feel good, you can increase the speed of the final interval.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Step 3: Recovery Intervals","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"These are your slower recovery periods between your working intervals. The purpose of these intervals is to lower your heart rate and oxygen consumption rate, allowing you to maintain your running for longer. Your recovery interval might be a walk or a light jog. Don’t be afraid to go slow–even if it feels difficult! The slower, the better.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Step 4: Cool Down","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Once you have finished your interval run workout, take some time to cool down to allow your heart rate to lower gradually. This should be an easy effort jog for 5 or 10 minutes.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Should I Do In Between Work Intervals?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"There are a few different approaches to recovery periods. These are:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Stand","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Stopping entirely is not the recommended interval rest period–however, if you’re doing very fast, intense intervals and only have a short rest period, you may, at times, need to stop and catch your breath before starting the next interval.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Walk","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This method is best for short intervals, working on your top speed when you require full phosphocreatine stores (the energy that fuels short bursts of intense effort) to help you push to your best effort. ‘If you’re a beginner, this might be a suitable recovery interval, allowing you to catch your breath while while the muscles’ supply of phosphocreatine replenishes’.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Easy Jog","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"‘If you’re an intermediate to advanced runner, I will almost always program an active recovery interval, such a jog’, shares Jonny. However, you still need to take the jog ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"slowly","nodeType":"text"},{"data":{},"marks":[],"value":". Jogging allows the heart rate to lower slightly while keeping the blood flowing through your legs, making the start of the next interval slightly less jarring than if you simply walked or stopped completely.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Float Recoveries","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This is a more advanced rest interval technique commonly used by ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-choose-the-best-running-clothes-for-marathon"},"content":[{"data":{},"marks":[],"value":"marathon","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and half-marathon runners. Float recoveries involve running your pace interval faster than the threshold pace (between a 10K and half-marathon pace) and recovering with a pace slightly slower than the threshold.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Using this interval run technique, your heart rate remains higher as the recovery is much faster than a regular interval run. This teaches your body to quickly move lactate out of the muscles and into the bloodstream, where it can be reused as fuel, helping you run at a more efficient pace.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This method is best for those who have already built up their running economy. Float recoveries are hard, and if you try them too soon, you might end up running at a steady pace the whole workout rather than floating intervals. When starting this method, you could always mix some walking and running recovery intervals into your run.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval Running Tips From A Coach","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Running coach, Jonny Hammond, shares some of his top tips for interval runs:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Always warm up properly: ","nodeType":"text"},{"data":{},"marks":[],"value":"To reduce the risk of injury, prepare your cardiovascular system, and increase blood flow to the muscles, make sure you take sufficient time at the start of your session to warm up.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Choose your setting carefully:","nodeType":"text"},{"data":{},"marks":[],"value":" If you’re a beginner, running on a treadmill makes it much easier to track your intervals and switch between rest and recovery. Running your intervals on the road takes a bit more planning, and you don’t have as much control over the incline.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Progressive overload:","nodeType":"text"},{"data":{},"marks":[],"value":" Just like ","nodeType":"text"},{"data":{"uri":"/blog/article/strength-training-for-running"},"content":[{"data":{},"marks":[],"value":"strength training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", you need to increase the challenge on your body each week to avoid plateauing. Make sure you increase the intensity of your sessions slightly each week. This could be done by increasing the duration of the work interval, decreasing the rest interval, increasing the number of intervals, or increasing your sprint speed.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Don’t overdo it:","nodeType":"text"},{"data":{},"marks":[],"value":" Always follow the 80/20 rule, where 80% of your weekly training volume is ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"zone 2","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and only 20% is interval running. Always program a deload week every 6 to 8 weeks, reducing the volume by 50% or more to allow your body to recover.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Fuel and hydrate properly:","nodeType":"text"},{"data":{},"marks":[],"value":" Eat a small meal or snack with carbohydrates and a little ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"data":{},"marks":[],"value":"protein","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" 1-2 hours before your interval workout. Hydrate well throughout the day (and have an electrolyte drink if you need one). After your interval run, consume a combination of protein and carbohydrates to replenish energy and repair muscle tissue.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"5ANgPi1iRtCKrZ1YOtYtsR","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval Running Workout Examples","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Beginner Interval Run workout","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re new to interval running, the key is not to overcomplicate your interval running workouts. For example, picking a sprint interval would see you run hard for a specific amount of time (or distance), and pair it with a recovery period, such as a walk, to allow you to catch your breathe and reduce your heart rate. For example:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Warm-Up","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by dynamic stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Intervals","nodeType":"text"},{"data":{},"marks":[],"value":": 1-minute run, 1-minute brisk walk. Repeat for 6-10 intervals (depending on your training level).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Cool-Down","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by static stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Marathon Training Interval Run Workout","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"A popular interval method used for training for longer distance races such as marathons is Yasso 800s. This interval run workout helps runners become better at pacing themselves as they run 800m intervals at a pace close to their goal marathon pace.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Yasso 800s interval run looks like this:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Warm-Up","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by dynamic stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Intervals","nodeType":"text"},{"data":{},"marks":[],"value":": Run 800 meters (2 laps around a track) at your target race pace (e.g., 3 minutes for a 3-hour marathon goal). Jog or walk for a set recovery time (usually 400 meters or about 2-3 minutes). Repeat for 6-10 intervals (depending on your training level).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Cool-Down","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by static stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{"target":{"sys":{"id":"4h2xmS0kvGT1R8xobwpaP8","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Learn To Run Faster, By Running Faster","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you think intervals are easy, think again. In order to get something out of interval training, you need to push yourself hard. Pushing yourself into your max effort is uncomfortable–in fact, hybrid trainer ","nodeType":"text"},{"data":{"uri":"https://www.instagram.com/lucydavis_fit/?hl=en"},"content":[{"data":{},"marks":[],"value":"Lucy Davis","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" goes as far as to say that she often dreads her interval runs. But with interval running, you will really get out what you put in.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"According to Jonny, “Every fit and healthy individual should be doing interval training–whether you’re a beginner or an advanced athlete.” Not only do they help towards the 75 minutes of vigorous-intensity exercise outlined in the Physical Activity Guidelines (","nodeType":"text"},{"data":{"uri":"https://www.who.int/initiatives/behealthy/physical-activity"},"content":[{"data":{},"marks":[],"value":"WHO","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"), but they’re great for improving your cardio fitness and speed. By pushing yourself to run at a faster pace than you normally would for a short period of time, you’ll gradually be able to sustain the pace for longer with less fatigue–helping you to ultimately run faster.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whatever your goal, whatever your distance, interval running could be the key to accelerating the pace of your runs.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Just a heads up: Interval running is an intense form of physical activity that puts a lot of strain on the body. 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The official Hyrox website can be found at ","nodeType":"text"},{"data":{"uri":"https://hyrox.com/"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"www.hyrox.com","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"You’ll see them training in the gym, hear them talking about their next race in a new city in the changing room, and even on social media, you can’t miss the tips, tricks, and advice on how to improve your time. Hyrox has officially taken the fitness world by storm, and its popularity doesn't seem to be slowing down anytime soon. If you haven't signed up for a race yourself, then we’re pretty certain that you know someone who has…","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, what actually is Hyrox? Well, the premise is simple: Run a kilometer, do a functional exercise, run another kilometer–and repeat the same pattern eight times over. It's a heart-racing, sweat-dripping, strength-testing workout–but its simple structure and predictability are part of the reason it's catching on.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you're keen to know more (maybe you're thinking of signing up yourself, or you just want to be in the know about what everyone’s talking about), we'll uncover exactly what the latest fitness trend is, along with details on the exercise stations and division categories.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Ready? Let's hit the ground running.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Is Hyrox?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hyrox is a global functional fitness competition comprised of eight workout stations, broken up with a 1K run between each. Completing the workout in pairs, solo, or in teams of four, the aim is to finish as fast as possible.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"In the past 18 months, its popularity has skyrocketed, most likely because of how accessible the race is: the movements don't require high levels of technical skill and won't take months (or years) to master, but are a test of stamina, muscular endurance, and strength.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The formula of each race remains the same - wherever you compete. This means you can specifically tailor your training and easily compare your performance for each race (if you choose to do more than one).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"FYI: this fitness trend is a style of ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Hybrid Training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":". Hybrid Training is where an athlete trains across multiple disciplines, in this case, challenging the body by combining both strength and endurance.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5seFeVZKAT0w13QGymTsIx","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Are The 8 Hyrox Stations?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Running","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Running makes up 50% of a Hyrox race. Totaling 8K, you'll start by running 1K, then go to your first station. You'll then complete a 1K run in between every station. Even though you don't need to be able to run 8K unbroken, remember that when you aren't running, you will still be doing another exercise, so you'll want to become accustomed to compromised running, which is essentially running for extended periods under fatigue.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Incorporating some easy runs into your training (","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"zone 2 training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":") can help to improve running endurance and capacity. You’ll also want to start including tempo/interval runs into your training plan to help you adapt to running at speed. 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But for many of us, things have changed as we’ve gotten older, and it’s likely due to poor hip mobility.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We start to notice it in different ways: Maybe you struggle to reach parallel in your squat; maybe it’s a feeling of tightness when doing strides during your speed sessions; or maybe you’re experiencing back pain that you’ve struggled for so long to pinpoint the cause of. But, as one noughties pop queen taught us: our ‘hips don’t lie’: If your hip mobility is poor, then consequences will begin to show.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The solution? Hip mobility work: Before exercise, after exercise, and maybe sprinkled throughout the day, too, if you’re really feeling committed.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Oh, and we should caveat here that you don’t need to have one of the problems above to do these hip-opening exercises. In fact, we recommend everyone do hip mobility exercises, particularly before lower-body workouts or sports such as soccer, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-your-snatch"},"content":[{"nodeType":"text","value":"weightlifting","marks":[],"data":{}}]},{"nodeType":"text","value":", or track and field activities.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In truth, we know that most people don’t enjoy mobility work. Moving slowly in weird and wonderful positions? It’s not our favorite pastime either, but if you want to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-running-stride"},"content":[{"nodeType":"text","value":"run faster","marks":[],"data":{}}]},{"nodeType":"text","value":", squat deeper, and score that winning goal (and continue to do so with ease as you get older), then you need to set some time aside for hip mobility work.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’ve selected the 5 best hip mobility exercises. We’ve tried, tested, and retested them, and boy, do they work. We’ll show you how, why, and when to do them. You may not think it now, but by the end of this article, you’ll be itching to get started – so what are you waiting for?","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"What You'll Find In This Article:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What Is The Hip Joint?","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The 5 Best Hip Mobility Exercises","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What Causes Extremely Tight Hips?","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Why Should You Do Hip Mobility Stretches?","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"38kAZs0lMWW6moAA9iUnge","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Is The Hip Joint?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As a ball-and-socket joint, the hip can move in all directions (impressive, right?). It’s actually ","marks":[],"data":{}},{"nodeType":"text","value":"one of the most mobile joints in the body","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", but to keep it that way, it needs mobilizing, especially as we age. To do so effectively, we need to work multiple muscles of the hip, which all have different functions. 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All you need is a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/products/gymshark-yoga-mat-unit-green-chalk-green-ss24"},"content":[{"nodeType":"text","value":"yoga mat","marks":[],"data":{}}]},{"nodeType":"text","value":" and a kettlebell (or dumbbell) for the last stretch.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"T","marks":[],"data":{}},{"nodeType":"text","value":"he 5 Best Hip Mobility Exercises:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#1-singleleg-downward-dog-to-pigeon-pose"},"content":[{"nodeType":"text","value":"Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#2-standing-hip-cars"},"content":[{"nodeType":"text","value":"Standing Hip Opener Rotations","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#3-hip-flexor-to-hamstring-stretch"},"content":[{"nodeType":"text","value":"Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#4-9090-hip-stretch"},"content":[{"nodeType":"text","value":"90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#5-kettlebell-hip-shift"},"content":[{"nodeType":"text","value":"Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"1. Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1bmRCYNEBKkZsC2gq0Hx2Y","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You may have heard of the pigeon pose, a classic hip-opening exercise that helps stretch the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glutes","marks":[],"data":{}}]},{"nodeType":"text","value":", release the hips and improve hip flexibility. But this variation adds a unique twist: The single-leg downward dog activates the glutes and stretches the hamstrings before stretching any tightness in the hips during the pigeon pose.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the pose for 30-40 seconds until you feel any tightness release before repeating the full flow on the other leg.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Single-Leg Downward Dog To Pigeon Pose:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie flat on your front.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place your hands by your hips and push up into the position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From here, lift your hips and straighten your legs.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From the downward dog position, bring one leg through your arms.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bend the front leg so your foot is behind your opposite hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lower your hips down to a seated position with your back leg extended straight along the mat.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Ensure your hips are square and you’re sitting upright rather than leaning over to one side. To deepen the stretch, come down onto your forearms during the pigeon pose, bringing your chest down towards your front leg.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"2. Standing Hip CARs","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"7xmEa3XXsKgQunU3DDZ1DG","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you've ever played soccer, you'll most likely have done this hip-opening exercise. Standing hip CARs (which stands for controlled articular rotations) are also sometimes referred to as standing hip opener rotations. They are unique exercises because they move a single joint through its full range of motion while the rest of the body is kept still and contracted, making them one of the best standing hip stretches to do before your workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It’s rare that we move our legs in a complete circle, but it’s important that we mobilize our hips in this way because the hip joint is a ball-and-socket joint. In our hip joint, the rounded end of the femur (thigh bone) fits into a socket that allows for this circular movement. But it’s important that we practice this motion to keep the joint healthy and mobile – which is exactly why you need to include standing hip CARs in your routine, whether as a morning hip mobility stretch or a pre-workout warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Standing Hip CARs:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with a tall posture, placing your feet in line with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift up one leg, bending your knee until it is level with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Open your hip, rotating your leg round with your knee pointing outwards.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your foot backward, level with your knee, and extend your leg behind you.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bring your leg back down to the starting position.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To progress this exercise, try gradually increasing the size of your hip circles. You can also introduce holds at various points of the movement to build isometric strength.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"3. Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6G05CsHxoPag4jDsLMoz6L","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re searching for hip flexor stretches for tight hips, this is the hip flexibility exercise for you. Located on the front of the hip and thigh, the hip flexors are one of the primary culprits of hip tightness for those of us who sit down a lot.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The lunge increases hip mobility and flexibility while leaning back into the hamstring stretch lengthens the hamstrings, back, and calves. Utilizing a flow such as this one targets your anterior (front) and posterior (back), helping to improve overall mobility and making it a great dynamic stretch for a warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might also like: ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-hamstring-stretches"},"content":[{"nodeType":"text","value":"The Best Hamstring Stretches For Tight Leg Muscles","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Hip Flexor To Hamstring Stretch:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Starting in a lunge position, place both hands in line with your front foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Slowly push your hips forward, driving your front knee over your toe so you feel a stretch in your hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold this stretch for a few seconds, then rock back, placing the weight on your back knee and straightening your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your hands in the same position, bringing your chest down to your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the hamstring stretch before returning to the start of the flow.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To intensify the stretch, sit into your hip further by driving your front knee further over your toe. When you rock back into the hamstring stretch, try bringing your butt down further toward your calf.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"4. 90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"24GyNHPG5DLlBCvHABYufv","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Another great hip opener is the 90/90 hip stretch, which can be done as a dynamic stretch (pre-workout during the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-warm-up-for-leg-day"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" or as a singular mobility exercise throughout the day) or a static stretch (post-workout).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The front leg in the 90/90 position stretches the hip flexors (particularly the psoas and rectus femoris, which are part of the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-quad-exercises"},"content":[{"nodeType":"text","value":"quad muscles","marks":[],"data":{}}]},{"nodeType":"text","value":"). The back leg, on the other hand, stretches the glutes and external rotators of the hip (including the piriformis). This makes this hip exercise a great all-arounder, targeting the key areas where tightness is often experienced in the hips and the surrounding muscles.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Dynamic Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sit on the mat and form a ‘Z’ shape with your legs by bringing them into a 90-degree position, placing your right leg in front and your left leg behind. The right knee should be in front of your hip, foot in line with knee. For the left leg, the knee should be next to the hip and the foot under the knee.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keeping the sides of the feet in contact with the floor, lean back slightly, placing your hands on the ground to stabilize yourself if needed.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your knees and rotate through the hips, moving to your legs and torso so your opposite leg is now in front and you are facing the other way. Your feet should rotate with your legs, but stay in contact with the floor the whole time.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reverse the movement, lifting the knees so the right leg is once again at the front of the body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 reps on each side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once your hips become more mobile, the stretch should become easier, and you’ll find you can sit more upright or even lean forward slightly. You can also try this hip exercise without placing your hands on the floor, which is a more difficult variation.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Static Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Come into your 90/90 position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge at the waist, aiming to bring your chest over your front knee. Make sure you keep a neutral spine and don’t round the lower back.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your palms on the floor, or come down to your forearms for a deeper stretch. Hold for 20-30 seconds.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"5. Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3y4f11mllY5u5RZCh3Lr5U","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Named by ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.instagram.com/squat_university/"},"content":[{"nodeType":"text","value":"Dr. Aaron Horschig of Squat University","marks":[],"data":{}}]},{"nodeType":"text","value":" as the best hip mobility exercise, the kettlebell hip shift is a great way to improve hip abduction and external rotation. Using a moderate-heavy weight kettlebell, you’ll be guided into a new range of motion, which does wonders for opening up tight hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This exercise is a great primer for lifts that require mobile hips, such as squats and deadlifts. Do it two to three times a week, and you’ll be surprised at how your squat depth, form, and range of motion improve.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Kettlebell Hip Shift:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Start by kneeling on the ground. Take one leg out to the side, placing the foot in line with the kneeling knee, pointing the toe anywhere between a 45-degree and 90-degree angle.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Take hold of the kettlebell horn with both hands, holding it down in front of you. Make sure your pelvis is tucked under, your core braced, and keep your chest up.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Shift your weight towards the outstretched leg, letting the kettlebell's weight drag your knee over your toe. You should feel a stretch in your groin and hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold for 5 seconds, then return to the middle. Repeat for 10 reps, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" As your hip mobility improves, work towards getting your kneeling leg parallel to your body at a 90-degree angle, gradually increasing the angle over time.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Causes Extremely Tight Hips?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So you now know how to release tight hips with these hip stretches, but why do we get tight hips in the first place?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There are two main causes of tight hips:","marks":[],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sitting down for long periods: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is the most common cause of hip tightness. When sitting down, the hips spend more time in a flexed position. Over time, this causes the hip flexor muscles to become overworked, which can cause weak hips and feelings of tightness.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Overuse of quadriceps and hip flexors:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" This cause is the total opposite: Using your hip flexors too much (i.e., continuous repetitive movement, such as running or cycling or doing lots of running or jumping, often seen in sports such as soccer or martial arts) can cause tightness. This can lead to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://my.clevelandclinic.org/health/diseases/overtraining-syndrome"},"content":[{"nodeType":"text","value":"overtraining syndrome","marks":[],"data":{}}]},{"nodeType":"text","value":" and, worse, hip flexor stra","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Both of these causes are further aggravated by a couple of factors:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor pre-workout hip mobility exercises","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor post-workout mobility drills","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Weakness in other muscle groups (e.g., core, glutes, piriformis – a small muscle of the butt located behind the glutes), can lead to the hip flexors compensating to stabilize the spine and pelvis.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Therefore, it’s important to stretch the hips and do active hip mobility exercises pre and post-workout to strengthen the hips and keep them mobile, as well as give adequate time to train the surrounding muscle groups so they can support the hips and keep them healthy.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Should You Do Hip Mobility Stretches?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In case you aren’t feeling convinced enough already, there are many benefits to doing hip opening stretches, the main ones being:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reduced risk of injury:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips lead to incorrect form. Improving hip mobility helps maintain proper alignment, reduce stress on joints, and prevent injuries.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Alleviate Lower Back Pain:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Lower back pain is frustrating, especially when you can’t identify the cause. Well, the cause might just be Tight hip flexors. The psoas (the main muscle in the hip flexor) connects directly to the femur and lumbar vertebrae (lower back), making tight hip flexors a common cause of lower back pain. (If you have lower back pain, you might also benefit from these ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-back-stretches-for-flexibility"},"content":[{"nodeType":"text","value":"back stretches","marks":[],"data":{}}]},{"nodeType":"text","value":".)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Better posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips can often lead to a slouched posture–something we all want to avoid! Keeping your hips mobile will help you keep a more upright posture, reducing stress on the spine and improving breathing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Improved athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Stronger, more mobile hips will not only help you squat down low but will help you drive out of the squat more powerfully, too. The stronger your hips, the faster you’ll run, jump, and pivot due to greater force production in the hips.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Whether you are experiencing several of the above symptoms or you have no hip mobility issues at all, you should be doing hip mobility exercises. Implementing good hip mobility prehab to prevent problems from occurring in the first place is always a much better option than trying to remedy an issue once it has occurred, so be committed and consistent in your approach to hip mobility. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/what-is-prehab-heres-how-prehab-can-help-towards-your-fitness-goals"},"content":[{"nodeType":"text","value":"Find out more about prehab and how you can implement it into your training","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"PaGheCd0spsjrJ4Jb5A8O","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Ready, Set, Stretch!","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you want to say goodbye to tight hips, improve your form, and keep aches and injuries at bay, then you need to start giving your hips the attention they deserve. Add some dynamic hip stretches before your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"nodeType":"text","value":"lower body workout","marks":[],"data":{}}]},{"nodeType":"text","value":", and pick a couple of hip opening exercises for your cool down, holding the positions for longer to release any tension. For extra points, do some throughout the day, too (you can even do them whilst watching Love Island – we won’t tell if you don’t). One thing’s for certain: wherever and whenever you do these hip mobility exercises, you’ll notice massive changes that will make you never want to stop.","marks":[],"data":{}}]}]},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71TWspD3xWmY4VX3gZQ4MM","type":"Entry","createdAt":"2019-12-11T22:51:54.717Z","updatedAt":"2025-04-15T09:35:46.028Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":138,"revision":27,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"title":"Fitness","slug":"fitness","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Fitness & Workouts","metaDescription":"Bringing you all you need to know to take your training to the next level. 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Only you know what’s realistic for where you’are at, and this way you can adjust expectations before race day and avoid starting faster than you can sustain.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Target pace isn’t about being overly optimistic; it’s about choosing a speed you can commit to when fatigue, terrain, and race-day conditions start to test it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1GHkRJ4eeLYRkZvIivdkSL","type":"Entry","createdAt":"2026-02-16T11:12:59.552Z","updatedAt":"2026-02-16T11:12:59.552Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"en-US"},"fields":{"label":"What Factors Can Affect Your Running Pace?","title":"What Factors Can Affect Your Running Pace?","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1yppB3D62y44BEqU1KSu4q","type":"Entry","createdAt":"2026-02-16T10:59:25.736Z","updatedAt":"2026-02-16T10:59:29.460Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Weather","headerContent":"Weather","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Even with a solid pacing plan, some days won’t line up neatly with the numbers you’d planned in your head. Running in unfamiliar conditions can change how a given pace feels, and adjusting to that is part of racing well.","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The weather ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"is one of the most unpredictable factors on race day, as the forecast can often throw curveballs. Heat, humidity, wind, and rain all increase effort at the same pace. 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Uphill sections can naturally slow the pace, while downhill stretches can tempt you to override if you’re not careful, which can place high impact on the joints and increase injury risk. If you’re used to flat routes, these changes can make the same pace feel harder, so effort-based pacing is often more reliable than chasing exact splits.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7cOtWcKzqcQpzh3Iiuq15q","type":"Entry","createdAt":"2026-02-16T11:11:22.691Z","updatedAt":"2026-02-16T11:11:22.691Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Altitude","headerContent":"Altitude","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Higher altitudes can also slow you down. Running at elevation reduces the amount of oxygen available to working muscles. This means your usual paces can feel harder, even when breathing and form are controlled. 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Even mild dehydration increases heart rate and perceived effort, while inadequate carbohydrate intake limits your body’s ability to maintain intensity. Pre-load with electrolytes 90-120 minutes before the race, take regular sips of water (don’t wait till you get thirsty), and refuel during the run with 30–60g of carbs (e.g., gels) per hour to prevent glycogen stores from depleting. 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A lot can happen over the course of a race, especially marathons, and trying to hold that single number (just 41km's left!) in your head rarely works.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Breaking your race into sections where your pace varies gives you something to manage when adrenaline spikes, doubt, or fatigue creeps in. 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Take a moment to check how you actually feel. If your breathing is steady and your stride still feels smooth, let it run for a bit and review it at the next marker rather than reacting instantly.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re behind pace, resist the urge to surge sharply. Trying to claw time back all at once usually costs more later. 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","marks":[],"data":{}},{"nodeType":"text","value":"9:39 per mile","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"76fit3xer6CQ70UbQrRxag","type":"Entry","createdAt":"2026-02-16T11:30:10.928Z","updatedAt":"2026-02-16T11:30:10.928Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"What pace is an under-2-hour half-marathon?","headerContent":"What pace is an under-2-hour half-marathon?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You’re looking at averaging ","marks":[],"data":{}},{"nodeType":"text","value":"5:41 per 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Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}}],"metaTitle":"The Best Upper Glute Workout","metaDescription":"Seeking that 'top shelf' butt shape? 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But getting that perky, ‘top shelf’ shape can be a little trickier…","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The secret? You need to work the smaller muscles of the glutes too: the glute medius ","marks":[],"data":{}},{"nodeType":"text","value":"and","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" minimus. They may not come near to the glute max in terms of size or power, but when it comes to lifting and sculpting, they’re the ones you want to pay attention to.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Looks aside, our upper glutes play an essential role in hip and pelvic stability, contributing to better performance in compound lifts like squats, deadlifts, and lunges and helping prevent injuries caused by muscular imbalances.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So if you want a butt that lifts (even when you don’t have your favorite pair of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/lift-seamless-leggings/womens"},"content":[{"nodeType":"text","value":"lift seamless leggings","marks":[],"data":{}}]},{"nodeType":"text","value":" on), these are the upper glute exercises you don’t want to hit the snooze button on.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1EZtxg52UR73MKgaEyBsU2","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Muscles Make Up The Upper Glutes?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’ve followed our ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glute workout","marks":[],"data":{}}]},{"nodeType":"text","value":" series already, you’re probably familiar with the anatomy of the glutes. But let’s do a quick refresher:","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The glutes are made up of the glute maximus, glute medius, glute minimus, and piriformis. The glute max is the glute's largest, most superficial muscle (meaning it sits on the outer layer), followed by the glute medius, and finally, the glute minimus (the deepest glute muscle).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When training the upper glutes, you want to focus mainly on the glute medius (and a little on the glute minimus) to achieve that ‘glute shelf’ look.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This smaller glute muscle is positioned at the side of the hip and is responsible for hip abduction (moving your leg away from the midline of your body) and helping to provide stability during walking. It springs into action whenever you step on one leg, walk, run, or lunge [1].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The best way to target the glute med 👉 Single leg exercises combined with abduction movements.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Which brings us nicely to our five best upper glute exercises:","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The 5 Best Upper Glute Exercises","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To make things easy, we’ve gathered the best abduction and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-best-unilateral-leg-exercises-for-building-muscle"},"content":[{"nodeType":"text","value":"single-leg exercises","marks":[],"data":{}}]},{"nodeType":"text","value":" to build, bulk, and tone your top glute shelf.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’ve got bodyweight and banded options that can be done from home, along with weighted variations to increase the intensity of your glute workout. The banded upper glute exercises also work well as part of a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/category/fitness"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" to activate the upper glutes to ensure you engage them during your compound leg exercises.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Side note: For maximum glute pump, the best glute workouts also include ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/compound-vs-isolation-exercises"},"content":[{"nodeType":"text","value":"compound lifts","marks":[],"data":{}}]},{"nodeType":"text","value":" that target both the upper and lower section of your glutes to maximize ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/hypertrophy-training"},"content":[{"nodeType":"text","value":"glute growth","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Lateral Band Walks","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Get your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-use-resistance-bands"},"content":[{"nodeType":"text","value":"resistance band","marks":[],"data":{}}]},{"nodeType":"text","value":" ready–these lateral band walks (AKA crab walks) will have your upper glutes on 🔥. This abduction top glute exercise makes your glutes work against the band to control the movement and keep your knees driving out. Research has found this one of the most effective functional exercises in activating the glute medius [2].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using these as a warm-up (to activate your glutes before your glute workout or leg day lifts) or as a high-rep finisher to maximize work through your glutes once they’re already fatigued from a heavy session.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Lateral Band Walks:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place a booty band just above your knees and stand with your feet shoulder-width apart, toes facing forward.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dip your knees, driving them out to come into a quarter squat. Brace your core, keep your chest up, and either clasp your hands in front of your chest or place your hands on your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your right foot out to the right, keeping your knees driving out. Then, bring your left foot to the right, ensuring you maintain tension on the band as you do so.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue stepping to the right for 10 reps, then reverse the movement and step to the left for 10 reps.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat twice, then rest for a minute before repeating for two more sets.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Keep your knees bent throughout and maintain tension on the band, resisting the urge to let your knees come in. As you get more experienced, increase the weight of the band.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6u1RZHZyxjjBkwBgiqznP3","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Side Plank With Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This simple but effective upper glute exercise is suitable to perform at home and produces high activation in the posterior glute min in the upper glutes [3]. As an adaptation of a regular side plank, the slide plank with hip abduction builds your glutes and enhances hip stability, improving your form and balance when lifting and reducing the risk of injury.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Side Plank With Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie on your side on a mat, with your body in a straight line from your head to your toes. Your legs should be stacked on top of each other. Place your forearm on the floor, with your elbow directly below your shoulder (as if you were about to do a side plank). Rest your top arm straight along your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Brace your core and lift your hips towards the ceiling. You should now be in a side plank, with weight pressing through your forearm and foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your top leg towards the ceiling, keeping the bottom leg still. Lead the motion with your heel, pointing your toes down to engage the glute medius.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your leg until you feel a strong engagement in your upper glutes, pause, then lower it back down to the starting position, stopping just before your legs touch.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps, then come back down, turn over, and switch sides to work the other glute.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Finding this exercise too difficult? Instead of keeping both legs straight, bend both legs at the knee (so you are in a modified side plank position). Then, perform the same steps as above.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Too easy? Hold the lifting position at the top for 3 to 5 seconds to increase time under tension. If you’re feeling strong, add a mini resistance band around your thighs or ankles to increase the intensity.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"4YU46b78qluQ6zJcvn8Lau","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Cable Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cable hip abductions are one of the best exercises for building the top of the glutes. They directly isolate the glute medius without much involvement from the glute max [3]. This single-leg exercise also improves hip stability, which is crucial for balance, posture, and injury prevention.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For this exercise, you’ll need a cable machine and an ankle attachment. If you’re doing your upper glute exercises at home, use a long resistance band looped around something secure. Place your ankle inside the band and perform the movement exactly the same as if you were using a cable machine, following the steps below.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Cable Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Attach the ankle strap to the cable pulley set to the lowest height on the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Adjust the resistance to a light weight (this will likely be the lightest weight on the machine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Velcro the ankle strap around your right ankle. Turn so your left side faces the tower, and your right leg is farthest from the machine. Keep your feet hip-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Placing your left hand onto the tower for stability, lift your right foot off the ground and move it so it hovers directly in front of your left foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Begin the movement by lifting your right leg to the side, away from your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When you’ve lifted as far as you can, pause to feel the glutes engage, then slowly lower your leg back to the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stop just before the weights hit the stack, keeping slight tension on the cable before lifting your leg back up again.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 12 to 15 reps on one leg, then switch sides by attaching the cable to the left ankle, turning around, and performing the same steps on your left side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip: Move explosively on the concentric phase, then move slowly, controlling the eccentric (downward) phase to maximize upper glute engagement.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5ecSHZ9ELjTk8BARJCpBbZ","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"4. Dumbbell Walking Lunge","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research has found walking lunges, particularly when done contralaterally (holding one dumbbell on the opposite side of your body to your first lunging leg), to be extremely good at activating the glute med, providing as much as 90% maximal voluntary isometric contraction [4].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a heavy dumbbell to increase the intensity and work through the legs. You can, however, do bodyweight walking lunges. If you’re short on space, swap dumbbell walking lunges for reverse lunges instead.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Dumbbell Walking Lunges:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Select a single dumbbell or pair of dumbbells and hold them in your hands. Feet should be shoulder-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bracing your core, keeping your chest proud and shoulders back and down, take a step forward with your right leg, lowering into a lunge. Aim to touch your back knee to the ground lightly (or get it as close as possible).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your front heel, bringing your back leg out of the lunge to position your left foot next to your right so you are fully standing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat on the left side, stepping forward into a lunge with your left leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 16 to 20 steps.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" For maximum glute engagement, drive through the heel of your front foot when you come out of the lunge (rather than your toes). This places more emphasis on the glutes. Step with a slightly wider stance to activate the glute medius more.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2tCIeuWrqDGaM1Q6Uf5c2g","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"5. Single-Leg Romanian Deadlifts","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Using a hip-hinge pattern, this powerful single-leg exercise engages the glutes, hamstrings, and lower back. Research has found it is one of the best for glute med activation [5]. Balancing on one leg, the glute medius has to work hard to ","marks":[],"data":{}},{"nodeType":"text","value":"stabilize the pelvis","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" and prevent it from tilting or dropping. The gluteus maximus helps with hip extension, lengthening to control the movement during the eccentric phase (lowering), and contracting (shortening) to extend the hip and bring the torso upright.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a weight for these, such as a single dumbbell or kettlebell in your opposite arm, which helps you balance by offsetting the weight. Using a barbell is more difficult but allows you to lift heavier and work harder to stabilize your hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do A Single Leg RDL (With A Kettlebell Or Dumbbell):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with feet shoulder-width apart, holding your selected dumbbell or kettlebell in your right hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your left leg back one step, shifting your weight into your right foot and placing the toe of your left foot on the floor for balance.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge your hips, pushing them back and bending your torso forward (being careful not to round your back). Keep the dumbbell closer to your body, moving it down your thighs as you hinge over.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue lowering the weight to the floor as far as you can while maintaining a flat back, and you will feel a good stretch in your hamstrings (this will be somewhere between your knees and ankle, but don’t worry about reaching all the way down if you cannot maintain a neutral spine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your right heel, extend your hips, and return your torso to the upright starting position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Squeeze your glutes at the top.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps on one leg, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To make these more challenging, lift your back leg instead of resting it on the ground for stability. This enhances glute engagement, increasing hip extension and the need for the glutes to stabilize the pelvis. It also increases the range of motion, making the hips extend through a greater range and forcing the glutes to work harder.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might need to practice the regular single-leg RDL first, but working up to this variation will work your glutes a lot more!","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"smcAgg6tpfZtLUq0z8HTa","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Tips For How To Build Your Upper Glutes","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form Over Weight:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" You probably know by now that lifting heavy is the key ingredient for building the glutes. But before you start to load on any significant weight, ensure you can execute these upper butt exercises with the proper technique to activate the right muscles.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Challenge yourself:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once you’re comfortable with the exercise technique, it’s time to add some weight. Your glutes are stronger than you think, so don’t be afraid to add some weight and push yourself. Alternate between heavy-weight, lower-rep exercises (e.g., 4 to 6 reps) and lighter, higher-rep sets (e.g., 12 to 15 reps) to activate different muscle fibers.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Progressive Overload:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Gradually increase the weight, reps, or intensity of your glute exercises over time to ensure you keep seeing those glute gains. (Did you know you can track your lifts in the ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"nodeType":"text","value":"Gymshark Training App","marks":[],"data":{}}]},{"nodeType":"text","value":", making it easy to track your progress over time? It’s a game changer.)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Include Variety:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" We all have our favorites. But doing the same exercises over and over, unfortunately, won’t continue to give you results. Switch up the glute exercises, alternating between lunges/squats, hip hinges, and hip abductions. This will ensure you keep progressing and build a well-rounded bubble butt.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Frequency:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" No one said glute gains came quickly. Aim to train your glutes at least twice a week to see progress [6].","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Nutrition is key:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Nutrition and training go hand in hand. To grow your glutes, eat enough ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"nodeType":"text","value":"protein to aid muscle growth","marks":[],"data":{}}]},{"nodeType":"text","value":" and repair, eat in a calorie surplus to give your body enough energy to build muscle, and include complex carbs to fuel your upper butt workouts.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Target The Upper Glutes?","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Aesthetics: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is probably the most apparent benefit of upper glute exercises. Glute max dominant exercises such as hip thrusts and squats will build the size of your glutes, but to achieve that “lifted” upper butt shelf, you need to work the glute medius and minimus with these upper glute exercises.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Upper glute strength contributes to pelvic stability, which is essential for performing heavy lifts like squats, deadlifts, and lunges with proper form. The glute medius is also important in lateral movements, balance, and single-leg stability, so strengthening the upper glutes will benefit sports that require quick changes in direction, such as running, jumping, and sprinting.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Injury prevention:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Weak upper glutes can cause knees to cave inward during exercise. Strengthening the upper glutes will help maintain proper alignment between the hips, knees, and ankles, reducing the risk of injury.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Enhanced posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" The upper glutes significantly support and stabilize the pelvis, hips, and lower back. Strong upper glutes can help improve pelvic stability, ensure proper spinal alignment, and reduce the chance of lower back pain or strain.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"D4IyaH9HD9sDITa3IDh6d","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The Only Upper Glute Workout You Need","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re seeking that ‘booty shelf’ at the top of your glutes, these exercises will get you there.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But there’s much more to glute medius training than meets the eye.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"These small (but still mighty) muscles of the glutes will improve your stability (particularly when it comes to single-leg strength, posture, and form.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re looking in the mirror thinking your lower glutes are way more developed than your upper ones, then you might want to do this whole upper glute workout once a week, and add a couple of these exercises to your leg day workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Or, if you want to feel more upper glute engagement during your compound lifts, use the band or bodyweight upper glute exercises as a warm-up to ensure your glute med and mid are sufficiently activated and engaged.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ready to get training? Download the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"nodeType":"text","value":"Gymshark Training App","marks":[],"data":{}}]},{"nodeType":"text","value":" and access hundreds of free workouts with the ability to track every set and rep as you go. (It’s also not too late to join ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-the-gymshark-66-challenge"},"content":[{"nodeType":"text","value":"Gymshark 66","marks":[],"data":{}}]},{"nodeType":"text","value":"… Our free global fitness challenge will change your life in just 66 days).","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"References:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Fenato, R.R., Araujo, A.C.F. and Guimarães, A.T.B. (2021). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-021-04470-8"},"content":[{"nodeType":"text","value":"Comparison of gluteus medius strength between individuals with obesity and normal-weight individuals: a cross-sectional study","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ford, K., Nguyen, A.-D., Dischiavi, S., Hegedus, E., Zuk, E. and Taylor, J. (2015). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4556293/#:~:text=There%20are%20limited%20studies%20that,demand%20on%20the%20gluteus%20maximus."},"content":[{"nodeType":"text","value":"An evidence-based review of hip-focused neuromuscular exercise interventions to address dynamic lower extremity valgus","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Moore, D., Semciw, A.I. and Pizzari, T. (2020). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC7727410/#sec9"},"content":[{"nodeType":"text","value":"A Systematic Review And Meta-analysis Of Common Therapeutic Exercises That Generate Highest Muscle Activity In The Gluteus Medius And Gluteus Minimus Segments","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stastny, P., Lehnert, M., Zaatar, A., Svoboda, Z. and Xaverova, Z. (n.d.). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4640053/pdf/jscr-29-3177.pdf"},"content":[{"nodeType":"text","value":"Does the dumbbell-carrying position change the muscle activity in split squats and walking lunges?","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Distefano, L.J., Blackburn, J.T., Marshall, S.W. and Padua, D.A. (2009). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/19574661/"},"content":[{"nodeType":"text","value":"Gluteal Muscle Activation During Common Therapeutic Exercises","marks":[],"data":{}}]},{"nodeType":"text","value":". ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2016). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27102172/"},"content":[{"nodeType":"text","value":"Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2017). 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It feels hard (and it should, as you’ll likely be running in zones 4 or 5), but over time, you’ll adjust to the speed and find you can sustain a faster pace for longer with less fatigue.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"“You need to get used to running at a high intensity. This means that when it comes to race day, it’s not going to be such a shock on the body, as you’ve already got used to running at that faster pace.”","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[],"value":"Coach Jonny explains, who has helped train clients prepare for long-distance races.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Intervals are beneficial for both beginners and experienced runners. There are a number of structures you can use to perform your intervals, either on the running machine, out on the track, or on the road (more on that later).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"4ppX8rhS2B7wTREFxajGGH","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Types Of Interval Running Workouts","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"There are almost an infinite number of ways you can program an interval run, and the interval run workout you choose to do will likely vary week on week. ‘All tempos are suitable for beginners all the way to advanced runners,’ says Jonny, ‘it’s all down to ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"intensity","nodeType":"text"},{"data":{},"marks":[],"value":"’–which is manipulated by the following variables:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The distance of the intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The duration of intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The number of intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Simple right? Here’s where things get a little more complicated but bear with us.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"First thing’s first: You’ll often see intervals programmed by a ratio (e.g., 1:2). This dictates your work:rest ratio.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Secondly, there are several interval frameworks you can use to program your interval session. 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These are your ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"fast-paced","nodeType":"text"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"hard intervals","nodeType":"text"},{"data":{},"marks":[],"value":". Jonny’s best advice when it comes to interval training and getting in the red zone is to ‘full send it: If it says red zone on your program, get in the red zone! This will not feel easy, but you have to push yourself.’","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"It’s common for the first interval to feel harder or slower due to the increase in oxygen demand, but as your heart rate acclimatizes, you should settle into the pace fairly soon (particularly if you have good cardio fitness). Don’t be afraid to push yourself hard on these–but also focus on being consistent for the duration of your intervals (i.e., don’t go out too hot!). If you feel good, you can increase the speed of the final interval.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Step 3: Recovery Intervals","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"These are your slower recovery periods between your working intervals. The purpose of these intervals is to lower your heart rate and oxygen consumption rate, allowing you to maintain your running for longer. Your recovery interval might be a walk or a light jog. Don’t be afraid to go slow–even if it feels difficult! The slower, the better.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Step 4: Cool Down","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Once you have finished your interval run workout, take some time to cool down to allow your heart rate to lower gradually. 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However, you still need to take the jog ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"slowly","nodeType":"text"},{"data":{},"marks":[],"value":". Jogging allows the heart rate to lower slightly while keeping the blood flowing through your legs, making the start of the next interval slightly less jarring than if you simply walked or stopped completely.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Float Recoveries","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This is a more advanced rest interval technique commonly used by ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-choose-the-best-running-clothes-for-marathon"},"content":[{"data":{},"marks":[],"value":"marathon","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and half-marathon runners. Float recoveries involve running your pace interval faster than the threshold pace (between a 10K and half-marathon pace) and recovering with a pace slightly slower than the threshold.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Using this interval run technique, your heart rate remains higher as the recovery is much faster than a regular interval run. This teaches your body to quickly move lactate out of the muscles and into the bloodstream, where it can be reused as fuel, helping you run at a more efficient pace.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This method is best for those who have already built up their running economy. Float recoveries are hard, and if you try them too soon, you might end up running at a steady pace the whole workout rather than floating intervals. 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Running your intervals on the road takes a bit more planning, and you don’t have as much control over the incline.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Progressive overload:","nodeType":"text"},{"data":{},"marks":[],"value":" Just like ","nodeType":"text"},{"data":{"uri":"/blog/article/strength-training-for-running"},"content":[{"data":{},"marks":[],"value":"strength training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", you need to increase the challenge on your body each week to avoid plateauing. Make sure you increase the intensity of your sessions slightly each week. 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Always program a deload week every 6 to 8 weeks, reducing the volume by 50% or more to allow your body to recover.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Fuel and hydrate properly:","nodeType":"text"},{"data":{},"marks":[],"value":" Eat a small meal or snack with carbohydrates and a little ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"data":{},"marks":[],"value":"protein","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" 1-2 hours before your interval workout. Hydrate well throughout the day (and have an electrolyte drink if you need one). 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Hybrid Training is where an athlete trains across multiple disciplines, in this case, challenging the body by combining both strength and endurance.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5seFeVZKAT0w13QGymTsIx","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Are The 8 Hyrox Stations?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Running","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Running makes up 50% of a Hyrox race. Totaling 8K, you'll start by running 1K, then go to your first station. You'll then complete a 1K run in between every station. 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(2017). ","nodeType":"text"},{"data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/S0033062017300488"},"content":[{"data":{},"marks":[],"value":"Running as a Key Lifestyle Medicine for Longevity","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lee, D., Pate, R.R., Lavie, C.J., Sui, X., Church, T.S. and Blair, S.N. (2014). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4131752/"},"content":[{"data":{},"marks":[],"value":"Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Xiao, W., Soh, K.G., Wazir, M.R.W.N., Talib, O., Bai, X., Bu, T., Sun, H., Popovic, S., Masanovic, B. and Gardasevic, J. (2021). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/34552511/"},"content":[{"data":{},"marks":[],"value":"Effect of Functional Training on Physical Fitness Among Athletes: A Systematic Review","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". 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But for many of us, things have changed as we’ve gotten older, and it’s likely due to poor hip mobility.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We start to notice it in different ways: Maybe you struggle to reach parallel in your squat; maybe it’s a feeling of tightness when doing strides during your speed sessions; or maybe you’re experiencing back pain that you’ve struggled for so long to pinpoint the cause of. But, as one noughties pop queen taught us: our ‘hips don’t lie’: If your hip mobility is poor, then consequences will begin to show.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The solution? Hip mobility work: Before exercise, after exercise, and maybe sprinkled throughout the day, too, if you’re really feeling committed.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Oh, and we should caveat here that you don’t need to have one of the problems above to do these hip-opening exercises. In fact, we recommend everyone do hip mobility exercises, particularly before lower-body workouts or sports such as soccer, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-your-snatch"},"content":[{"nodeType":"text","value":"weightlifting","marks":[],"data":{}}]},{"nodeType":"text","value":", or track and field activities.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In truth, we know that most people don’t enjoy mobility work. Moving slowly in weird and wonderful positions? 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It’s actually ","marks":[],"data":{}},{"nodeType":"text","value":"one of the most mobile joints in the body","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", but to keep it that way, it needs mobilizing, especially as we age. To do so effectively, we need to work multiple muscles of the hip, which all have different functions. 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All you need is a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/products/gymshark-yoga-mat-unit-green-chalk-green-ss24"},"content":[{"nodeType":"text","value":"yoga mat","marks":[],"data":{}}]},{"nodeType":"text","value":" and a kettlebell (or dumbbell) for the last stretch.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"T","marks":[],"data":{}},{"nodeType":"text","value":"he 5 Best Hip Mobility Exercises:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#1-singleleg-downward-dog-to-pigeon-pose"},"content":[{"nodeType":"text","value":"Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#2-standing-hip-cars"},"content":[{"nodeType":"text","value":"Standing Hip Opener Rotations","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#3-hip-flexor-to-hamstring-stretch"},"content":[{"nodeType":"text","value":"Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#4-9090-hip-stretch"},"content":[{"nodeType":"text","value":"90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#5-kettlebell-hip-shift"},"content":[{"nodeType":"text","value":"Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"1. Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1bmRCYNEBKkZsC2gq0Hx2Y","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You may have heard of the pigeon pose, a classic hip-opening exercise that helps stretch the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glutes","marks":[],"data":{}}]},{"nodeType":"text","value":", release the hips and improve hip flexibility. But this variation adds a unique twist: The single-leg downward dog activates the glutes and stretches the hamstrings before stretching any tightness in the hips during the pigeon pose.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the pose for 30-40 seconds until you feel any tightness release before repeating the full flow on the other leg.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Single-Leg Downward Dog To Pigeon Pose:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie flat on your front.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place your hands by your hips and push up into the position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From here, lift your hips and straighten your legs.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From the downward dog position, bring one leg through your arms.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bend the front leg so your foot is behind your opposite hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lower your hips down to a seated position with your back leg extended straight along the mat.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Ensure your hips are square and you’re sitting upright rather than leaning over to one side. To deepen the stretch, come down onto your forearms during the pigeon pose, bringing your chest down towards your front leg.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"2. Standing Hip CARs","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"7xmEa3XXsKgQunU3DDZ1DG","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you've ever played soccer, you'll most likely have done this hip-opening exercise. Standing hip CARs (which stands for controlled articular rotations) are also sometimes referred to as standing hip opener rotations. They are unique exercises because they move a single joint through its full range of motion while the rest of the body is kept still and contracted, making them one of the best standing hip stretches to do before your workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It’s rare that we move our legs in a complete circle, but it’s important that we mobilize our hips in this way because the hip joint is a ball-and-socket joint. In our hip joint, the rounded end of the femur (thigh bone) fits into a socket that allows for this circular movement. But it’s important that we practice this motion to keep the joint healthy and mobile – which is exactly why you need to include standing hip CARs in your routine, whether as a morning hip mobility stretch or a pre-workout warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Standing Hip CARs:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with a tall posture, placing your feet in line with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift up one leg, bending your knee until it is level with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Open your hip, rotating your leg round with your knee pointing outwards.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your foot backward, level with your knee, and extend your leg behind you.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bring your leg back down to the starting position.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To progress this exercise, try gradually increasing the size of your hip circles. You can also introduce holds at various points of the movement to build isometric strength.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"3. Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6G05CsHxoPag4jDsLMoz6L","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re searching for hip flexor stretches for tight hips, this is the hip flexibility exercise for you. Located on the front of the hip and thigh, the hip flexors are one of the primary culprits of hip tightness for those of us who sit down a lot.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The lunge increases hip mobility and flexibility while leaning back into the hamstring stretch lengthens the hamstrings, back, and calves. Utilizing a flow such as this one targets your anterior (front) and posterior (back), helping to improve overall mobility and making it a great dynamic stretch for a warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might also like: ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-hamstring-stretches"},"content":[{"nodeType":"text","value":"The Best Hamstring Stretches For Tight Leg Muscles","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Hip Flexor To Hamstring Stretch:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Starting in a lunge position, place both hands in line with your front foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Slowly push your hips forward, driving your front knee over your toe so you feel a stretch in your hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold this stretch for a few seconds, then rock back, placing the weight on your back knee and straightening your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your hands in the same position, bringing your chest down to your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the hamstring stretch before returning to the start of the flow.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To intensify the stretch, sit into your hip further by driving your front knee further over your toe. When you rock back into the hamstring stretch, try bringing your butt down further toward your calf.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"4. 90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"24GyNHPG5DLlBCvHABYufv","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Another great hip opener is the 90/90 hip stretch, which can be done as a dynamic stretch (pre-workout during the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-warm-up-for-leg-day"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" or as a singular mobility exercise throughout the day) or a static stretch (post-workout).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The front leg in the 90/90 position stretches the hip flexors (particularly the psoas and rectus femoris, which are part of the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-quad-exercises"},"content":[{"nodeType":"text","value":"quad muscles","marks":[],"data":{}}]},{"nodeType":"text","value":"). The back leg, on the other hand, stretches the glutes and external rotators of the hip (including the piriformis). This makes this hip exercise a great all-arounder, targeting the key areas where tightness is often experienced in the hips and the surrounding muscles.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Dynamic Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sit on the mat and form a ‘Z’ shape with your legs by bringing them into a 90-degree position, placing your right leg in front and your left leg behind. The right knee should be in front of your hip, foot in line with knee. For the left leg, the knee should be next to the hip and the foot under the knee.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keeping the sides of the feet in contact with the floor, lean back slightly, placing your hands on the ground to stabilize yourself if needed.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your knees and rotate through the hips, moving to your legs and torso so your opposite leg is now in front and you are facing the other way. Your feet should rotate with your legs, but stay in contact with the floor the whole time.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reverse the movement, lifting the knees so the right leg is once again at the front of the body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 reps on each side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once your hips become more mobile, the stretch should become easier, and you’ll find you can sit more upright or even lean forward slightly. You can also try this hip exercise without placing your hands on the floor, which is a more difficult variation.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Static Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Come into your 90/90 position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge at the waist, aiming to bring your chest over your front knee. Make sure you keep a neutral spine and don’t round the lower back.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your palms on the floor, or come down to your forearms for a deeper stretch. Hold for 20-30 seconds.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"5. Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3y4f11mllY5u5RZCh3Lr5U","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Named by ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.instagram.com/squat_university/"},"content":[{"nodeType":"text","value":"Dr. Aaron Horschig of Squat University","marks":[],"data":{}}]},{"nodeType":"text","value":" as the best hip mobility exercise, the kettlebell hip shift is a great way to improve hip abduction and external rotation. Using a moderate-heavy weight kettlebell, you’ll be guided into a new range of motion, which does wonders for opening up tight hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This exercise is a great primer for lifts that require mobile hips, such as squats and deadlifts. Do it two to three times a week, and you’ll be surprised at how your squat depth, form, and range of motion improve.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Kettlebell Hip Shift:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Start by kneeling on the ground. Take one leg out to the side, placing the foot in line with the kneeling knee, pointing the toe anywhere between a 45-degree and 90-degree angle.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Take hold of the kettlebell horn with both hands, holding it down in front of you. Make sure your pelvis is tucked under, your core braced, and keep your chest up.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Shift your weight towards the outstretched leg, letting the kettlebell's weight drag your knee over your toe. You should feel a stretch in your groin and hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold for 5 seconds, then return to the middle. Repeat for 10 reps, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" As your hip mobility improves, work towards getting your kneeling leg parallel to your body at a 90-degree angle, gradually increasing the angle over time.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Causes Extremely Tight Hips?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So you now know how to release tight hips with these hip stretches, but why do we get tight hips in the first place?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There are two main causes of tight hips:","marks":[],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sitting down for long periods: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is the most common cause of hip tightness. When sitting down, the hips spend more time in a flexed position. Over time, this causes the hip flexor muscles to become overworked, which can cause weak hips and feelings of tightness.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Overuse of quadriceps and hip flexors:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" This cause is the total opposite: Using your hip flexors too much (i.e., continuous repetitive movement, such as running or cycling or doing lots of running or jumping, often seen in sports such as soccer or martial arts) can cause tightness. This can lead to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://my.clevelandclinic.org/health/diseases/overtraining-syndrome"},"content":[{"nodeType":"text","value":"overtraining syndrome","marks":[],"data":{}}]},{"nodeType":"text","value":" and, worse, hip flexor stra","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Both of these causes are further aggravated by a couple of factors:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor pre-workout hip mobility exercises","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor post-workout mobility drills","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Weakness in other muscle groups (e.g., core, glutes, piriformis – a small muscle of the butt located behind the glutes), can lead to the hip flexors compensating to stabilize the spine and pelvis.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Therefore, it’s important to stretch the hips and do active hip mobility exercises pre and post-workout to strengthen the hips and keep them mobile, as well as give adequate time to train the surrounding muscle groups so they can support the hips and keep them healthy.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Should You Do Hip Mobility Stretches?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In case you aren’t feeling convinced enough already, there are many benefits to doing hip opening stretches, the main ones being:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reduced risk of injury:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips lead to incorrect form. Improving hip mobility helps maintain proper alignment, reduce stress on joints, and prevent injuries.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Alleviate Lower Back Pain:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Lower back pain is frustrating, especially when you can’t identify the cause. Well, the cause might just be Tight hip flexors. The psoas (the main muscle in the hip flexor) connects directly to the femur and lumbar vertebrae (lower back), making tight hip flexors a common cause of lower back pain. (If you have lower back pain, you might also benefit from these ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-back-stretches-for-flexibility"},"content":[{"nodeType":"text","value":"back stretches","marks":[],"data":{}}]},{"nodeType":"text","value":".)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Better posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips can often lead to a slouched posture–something we all want to avoid! Keeping your hips mobile will help you keep a more upright posture, reducing stress on the spine and improving breathing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Improved athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Stronger, more mobile hips will not only help you squat down low but will help you drive out of the squat more powerfully, too. The stronger your hips, the faster you’ll run, jump, and pivot due to greater force production in the hips.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Whether you are experiencing several of the above symptoms or you have no hip mobility issues at all, you should be doing hip mobility exercises. Implementing good hip mobility prehab to prevent problems from occurring in the first place is always a much better option than trying to remedy an issue once it has occurred, so be committed and consistent in your approach to hip mobility. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/what-is-prehab-heres-how-prehab-can-help-towards-your-fitness-goals"},"content":[{"nodeType":"text","value":"Find out more about prehab and how you can implement it into your training","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"PaGheCd0spsjrJ4Jb5A8O","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Ready, Set, Stretch!","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you want to say goodbye to tight hips, improve your form, and keep aches and injuries at bay, then you need to start giving your hips the attention they deserve. Add some dynamic hip stretches before your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"nodeType":"text","value":"lower body workout","marks":[],"data":{}}]},{"nodeType":"text","value":", and pick a couple of hip opening exercises for your cool down, holding the positions for longer to release any tension. For extra points, do some throughout the day, too (you can even do them whilst watching Love Island – we won’t tell if you don’t). 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Your RPE (Rate of Perceived Exertion) should be around 4, and it should feel like you can sustain the run for a long time.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It’s intended to help promote recovery so that you can perform more intense training in the following days. Think of it as a bridge between harder sessions. 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Good circulation contributes to sustained energy levels, faster recovery, and reduced fatigue.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Maintain aerobic signalling pathways ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"(your brain knows you’re exercising) without taxing the nervous system.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sit well below the lactate threshold","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", teaching your muscles to effectively clear lactic acid, which enhances your ability to use lactate as a fuel source in higher-intensity runs.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This is why recovery runs live ","marks":[],"data":{}},{"nodeType":"text","value":"below","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" easy runs on the intensity scale. They are deliberately conservative. And there are plenty of benefits to slowing your pace right down to a shuffle. Let’s get into the details:","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Are The Benefits Of A Recovery Run?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We touched on some of them above, but recovery runs actually have many more benefits, ","marks":[],"data":{}},{"nodeType":"text","value":"if","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" they’re done correctly. Here are some that you should know:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"They promote recovery (6):","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Recovery runs may promote recovery by increasing oxygen-rich blood flow to the muscles used during running, potentially delivering nutrients and removing metabolites from the muscles.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Improve running economy (4): ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Running economy is defined as the steady consumption of oxygen for running at a given submaximal speed (1). If you do this frequently enough, your utilisation of energy during running from carbohydrate and fat will become more efficient. In return, this can improve your running economy. Running can also improve the storage and utilisation of elastic energy in the Achilles tendon (2), making every step a little bit bouncier. This means that each step you take when running requires less effort – this can also contribute to improving your running economy.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Manage your overall training load whilst getting extra miles in:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Recovery runs help with managing overall training load and organising runs by their intensity and duration (6). High-intensity runs are going to be more taxing on the cardiovascular and musculoskeletal system. Recovery runs can help keep the miles high whilst reducing the number of high-intensity miles you run.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Improve your pacing whilst focusing on technique and rhythm:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Managing your running distance and intensity can help reduce the likelihood of injuries such as ‘","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/knee-strengthening-exercises-for-runners"},"content":[{"nodeType":"text","value":"runner's knee","marks":[],"data":{}}]},{"nodeType":"text","value":"’ or shin splints. Part of managing training load is organising runs so the overall miles you run reduce closer to a race day or event.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Plus","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", the best way to become better at running is… to run.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re a gym-goer who gravitates more towards a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-chest-exercises"},"content":[{"nodeType":"text","value":"chest pump ","marks":[],"data":{}}]},{"nodeType":"text","value":"versus the treadmill, a recovery run can be a great way to add some cardio into your routine... and:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It may help with recovery between gym-based workouts.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The low intensity means it’s not mental warfare for us cardio dodgers.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This means a high chance of continuing to do cardio consistently.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It’s a weight-bearing activity, so you'll still benefit from muscle gains.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4yRXsvnVLVaACC83lxAE3t","type":"Entry","createdAt":"2026-01-15T14:18:22.992Z","updatedAt":"2026-01-15T14:18:22.992Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"en-US"},"fields":{"label":"Recovery Run vs Easy Run: What’s the Difference?","title":"Recovery Run vs Easy Run: What’s the Difference?","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"32Fgnz0Z13Ta14qPgnIr3X","type":"Entry","createdAt":"2026-01-15T14:14:39.376Z","updatedAt":"2026-01-15T14:14:39.376Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Easy runs:","headerContent":"Easy runs:","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This is where most runners blur the lines. Because on paper, both runs feel “comfortable”, but in practice, they serve very different roles.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Easy runs still contribute to your aerobic training load","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", meaning they actively build fitness rather than just maintain it. They sit at a comfortable pace, but they’re doing real recovery and repair work behind the scenes.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Build endurance and mitochondrial density","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", helping your muscles become better at using oxygen efficiently, so that longer or faster runs feel more manageable over time.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"They are often used to bulk out weekly mileage","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", as they allow you to safely increase volume and consistency without the stress of constant hard sessions.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6e3qGgggPHW2y3Gta902KO","type":"Entry","createdAt":"2026-01-15T14:15:12.947Z","updatedAt":"2026-01-15T14:15:12.947Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Recovery runs:","headerContent":"Recovery runs:","content":{"nodeType":"document","data":{},"content":[{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Protect your next quality session ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"by reducing residual fatigue (overwhelming tiredness not relieved by rest), so you show up fresher for the intervals, tempo runs, or long runs that actually move performance forward.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Exist to help you absorb harder training","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", supporting circulation, muscle repair, and nervous system recovery rather than chasing fitness gains. They are purely for recovery, not progress.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Are intentionally underwhelming","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", often feeling slower or easier than you expect, because their success is measured by how good you feel ","marks":[],"data":{}},{"nodeType":"text","value":"after","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":", not during.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The trap many runners fall into?","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Creeping into the grey zone. Many runners find it difficult to teeter in that middle ground where the run isn’t really hard enough to count as a workout. But it’s also not easy enough to support recovery, and it somehow ends up feeling worse than both.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Social threads are packed with runners admitting their recovery runs slowly turn into “steady” runs because the pace feels awkwardly slow. Ego steps in. Music gets louder. Pace creeps up. Recovery disappears.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If your recovery run feels too slow, that’s usually a sign you’re doing it right.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Speaking of which…","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3mRdMTqa2xbjUjDv3Ye2V","type":"Entry","createdAt":"2026-01-15T14:33:27.163Z","updatedAt":"2026-01-15T14:33:27.163Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"en-US"},"fields":{"label":"How Should a Recovery Run Feel (And How Slow Is Slow Enough)?","title":"How Should a Recovery Run Feel (And How Slow Is Slow Enough)?","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5H0Yf48isgGl4r2xiJY4ee","type":"Entry","createdAt":"2026-01-15T14:28:44.575Z","updatedAt":"2026-01-15T14:28:44.575Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"What a recovery run should feel like","headerContent":"What a recovery run should feel like","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Get the feeling of the run right first, then move on to the numbers.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Your breathing should stay calm and conversational","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", as you could chat without pausing for air.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Your legs feel looser by the end","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", not heavier and fatigued.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You could easily go longer","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", but you deliberately stop.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If it feels awkward, shuffly, or embarrassingly slow at first, that’s normal. Especially if you’re coming off hard sessions, poor sleep, stress, or hormonal shifts, recovery pace should feel fluid, not fixed and focused like your regular runs.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"vc1sz3EXSRCqTo1mh0T19","type":"Entry","createdAt":"2026-01-15T14:31:41.668Z","updatedAt":"2026-01-15T14:31:41.668Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":10,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"How slow is slow enough?","headerContent":"How slow is slow enough?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The first cue? It should probably feel slower than you think. Use these signals to keep yourself in the right zone during a recovery run:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Effort (RPE):","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" This should feel around a ","marks":[],"data":{}},{"nodeType":"text","value":"2–3 out of 10","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":". Think “gentle movement” rather than “training”. You’re running because it feels good to move, not to achieve anything. Leave the PB mindset at the door.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pace:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Roughly 1–2 minutes per mile slower than your normal easy run pace, or around marathon pace plus a minute or more. For some runners, this might even drift toward brisk walking on very fatigued days.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Heart rate:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Stay in ","marks":[],"data":{}},{"nodeType":"text","value":"Zone 1 or low Zone 2","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", around ","marks":[],"data":{}},{"nodeType":"text","value":"50–70% of max heart rate","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":". If your heart rate climbs despite a slow pace, that’s often a sign of accumulated fatigue, dehydration, heat, or stress, not poor fitness. If that happens, slow down; if it turns into a walk, so be it.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Conversation test: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"You should be able to talk in full sentences without gasping. If you feel like you need to stay silent, you’re probably going too fast.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4fH6A347uU5LqXgRgjDJzA","type":"Entry","createdAt":"2026-01-15T14:33:15.660Z","updatedAt":"2026-01-15T14:33:15.660Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"How to tell if you’re running too fast","headerContent":"How to tell if you’re running too fast","content":{"nodeType":"document","data":{},"content":[{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Your breathing feels laboured.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Your watch keeps notifying you that you’ve entered higher HR zones.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The run feels mentally taxing rather than soothing.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Slowing down isn’t a failure here. It’s the whole point.","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How Long Should A Recovery Run Be?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For most runners, recovery runs land between 20 and 45 minutes, but there’s no single correct duration. The right length, however, does usually depend on a few key factors:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How do you feel on the day?","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Sore legs, poor sleep, lingering soreness, or high life stress are all signs to keep it short and genuinely easy.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What are your fitness levels like?","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Newer runners and those returning from a hard block usually recover faster with shorter outings, while experienced runners can tolerate a little more volume.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What are your run distance or weekly miles goals?","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" A 30-minute recovery run means something very different to someone running 25 miles a week versus 60+.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So, before you lace up your running shoes, here are a few pointers on how long your recovery run should be:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Shorter ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"is often better after intense sessions like intervals, tempo runs, or ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/long-run"},"content":[{"nodeType":"text","value":"long runs","marks":[],"data":{}}]},{"nodeType":"text","value":". A 20 to 30 minute shuffle increases blood flow, supports muscle repair, and reduces stiffness without adding to your fatigue.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Longer recovery runs","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" (closer to 40-45 minutes) tend to suit high-volume runners with a deep aerobic base, where the body is already well adapted to frequent, low-intensity running.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Even ","marks":[],"data":{}},{"nodeType":"text","value":"20 minutes","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" counts, especially during busy weeks, heavy training blocks, or periods of poor sleep or high stress. It’s better to show up than not to run at all.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Recovery isn’t about clocking in the miles. It’s about showing up fresh for what matters next.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"When Should You Do A Recovery Run?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Generally, the optimal window for recovery runs is ‘within 24-hours’ following your intense run.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"However, let’s say a 26-year-old, Dash, is preparing for a half-marathon. Dash currently runs three times per week. He runs at 7 am before starting his 9-5 job, and wants to start adding in some recovery runs to his training.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Logistically, it’s doubtful that Dash could do a recovery run on his lunch break, and it's also unlikely that Dash would feel up to a recovery run on his lunch break at 12 pm, just four hours after his morning run.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Therefore, it may be best to leave it until 7 pm, or the following day at 7 am. It’s all about strategic placement, and when it comes to recovery runs, they’re the most useful:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The day after intervals, tempo runs, or long runs","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", when your body is still processing stress.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"During high-stress training weeks","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", to keep consistency without overload.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Between strength or hybrid training sessions","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", where complete rest might leave you stiff.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It’s important to be mindful that you’re in no rush to complete a recovery run; they are not mandatory, but they are valuable. Finding the appropriate time within your training schedule that allows you to fit in recovery runs is the key.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Can Recovery Runs Actually Make You Faster?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Not directly, and that’s the misunderstanding a lot of runners have.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Recovery runs don’t build speed. They simply create the conditions that ","marks":[],"data":{}},{"nodeType":"text","value":"allow","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" speed to improve.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research consistently shows that ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-increase-stamina-and-endurance"},"content":[{"nodeType":"text","value":"endurance performance","marks":[],"data":{}}]},{"nodeType":"text","value":" improves when the majority of training stays truly low intensity. Seiler’s work on polarized training highlights that runners who keep around 80% of their training easy tend to see better long-term gains [8].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When you keep recovery miles slow and low stress, your hard sessions remain truly hard and effective. If you run too “moderately” all the time, you accumulate fatigue that blunts adaptation because the body never gets a true rest or a true stimulus. This phenomenon, where too much mid-intensity training produces fatigue without big gains, is one of the main reasons polarized training works well for endurance performance.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Then there's the way actually moving during rest periods makes you feel. Active recovery has been found to improve perceived recovery more effectively than complete rest, and doing so while staying below lactate threshold supports aerobic adaptations with minimal stress [9].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So the magic isn’t in the recovery run itself. 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Fresh air, changing scenery, and natural rhythm can make the run feel more restorative. Choose what helps you relax, not what boosts your stats.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Tips For Getting Your Recovery Run Right","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Approaching your recovery run the right way could be the difference between improving recovery or prolonging it... 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But getting that perky, ‘top shelf’ shape can be a little trickier…","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The secret? You need to work the smaller muscles of the glutes too: the glute medius ","marks":[],"data":{}},{"nodeType":"text","value":"and","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" minimus. They may not come near to the glute max in terms of size or power, but when it comes to lifting and sculpting, they’re the ones you want to pay attention to.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Looks aside, our upper glutes play an essential role in hip and pelvic stability, contributing to better performance in compound lifts like squats, deadlifts, and lunges and helping prevent injuries caused by muscular imbalances.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So if you want a butt that lifts (even when you don’t have your favorite pair of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/lift-seamless-leggings/womens"},"content":[{"nodeType":"text","value":"lift seamless leggings","marks":[],"data":{}}]},{"nodeType":"text","value":" on), these are the upper glute exercises you don’t want to hit the snooze button on.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1EZtxg52UR73MKgaEyBsU2","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Muscles Make Up The Upper Glutes?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’ve followed our ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glute workout","marks":[],"data":{}}]},{"nodeType":"text","value":" series already, you’re probably familiar with the anatomy of the glutes. But let’s do a quick refresher:","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The glutes are made up of the glute maximus, glute medius, glute minimus, and piriformis. The glute max is the glute's largest, most superficial muscle (meaning it sits on the outer layer), followed by the glute medius, and finally, the glute minimus (the deepest glute muscle).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When training the upper glutes, you want to focus mainly on the glute medius (and a little on the glute minimus) to achieve that ‘glute shelf’ look.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This smaller glute muscle is positioned at the side of the hip and is responsible for hip abduction (moving your leg away from the midline of your body) and helping to provide stability during walking. It springs into action whenever you step on one leg, walk, run, or lunge [1].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The best way to target the glute med 👉 Single leg exercises combined with abduction movements.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Which brings us nicely to our five best upper glute exercises:","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The 5 Best Upper Glute Exercises","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To make things easy, we’ve gathered the best abduction and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-best-unilateral-leg-exercises-for-building-muscle"},"content":[{"nodeType":"text","value":"single-leg exercises","marks":[],"data":{}}]},{"nodeType":"text","value":" to build, bulk, and tone your top glute shelf.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’ve got bodyweight and banded options that can be done from home, along with weighted variations to increase the intensity of your glute workout. The banded upper glute exercises also work well as part of a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/category/fitness"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" to activate the upper glutes to ensure you engage them during your compound leg exercises.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Side note: For maximum glute pump, the best glute workouts also include ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/compound-vs-isolation-exercises"},"content":[{"nodeType":"text","value":"compound lifts","marks":[],"data":{}}]},{"nodeType":"text","value":" that target both the upper and lower section of your glutes to maximize ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/hypertrophy-training"},"content":[{"nodeType":"text","value":"glute growth","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Lateral Band Walks","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Get your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-use-resistance-bands"},"content":[{"nodeType":"text","value":"resistance band","marks":[],"data":{}}]},{"nodeType":"text","value":" ready–these lateral band walks (AKA crab walks) will have your upper glutes on 🔥. This abduction top glute exercise makes your glutes work against the band to control the movement and keep your knees driving out. Research has found this one of the most effective functional exercises in activating the glute medius [2].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using these as a warm-up (to activate your glutes before your glute workout or leg day lifts) or as a high-rep finisher to maximize work through your glutes once they’re already fatigued from a heavy session.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Lateral Band Walks:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place a booty band just above your knees and stand with your feet shoulder-width apart, toes facing forward.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dip your knees, driving them out to come into a quarter squat. Brace your core, keep your chest up, and either clasp your hands in front of your chest or place your hands on your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your right foot out to the right, keeping your knees driving out. Then, bring your left foot to the right, ensuring you maintain tension on the band as you do so.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue stepping to the right for 10 reps, then reverse the movement and step to the left for 10 reps.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat twice, then rest for a minute before repeating for two more sets.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Keep your knees bent throughout and maintain tension on the band, resisting the urge to let your knees come in. As you get more experienced, increase the weight of the band.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6u1RZHZyxjjBkwBgiqznP3","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Side Plank With Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This simple but effective upper glute exercise is suitable to perform at home and produces high activation in the posterior glute min in the upper glutes [3]. As an adaptation of a regular side plank, the slide plank with hip abduction builds your glutes and enhances hip stability, improving your form and balance when lifting and reducing the risk of injury.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Side Plank With Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie on your side on a mat, with your body in a straight line from your head to your toes. Your legs should be stacked on top of each other. Place your forearm on the floor, with your elbow directly below your shoulder (as if you were about to do a side plank). Rest your top arm straight along your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Brace your core and lift your hips towards the ceiling. You should now be in a side plank, with weight pressing through your forearm and foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your top leg towards the ceiling, keeping the bottom leg still. Lead the motion with your heel, pointing your toes down to engage the glute medius.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your leg until you feel a strong engagement in your upper glutes, pause, then lower it back down to the starting position, stopping just before your legs touch.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps, then come back down, turn over, and switch sides to work the other glute.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Finding this exercise too difficult? Instead of keeping both legs straight, bend both legs at the knee (so you are in a modified side plank position). Then, perform the same steps as above.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Too easy? Hold the lifting position at the top for 3 to 5 seconds to increase time under tension. If you’re feeling strong, add a mini resistance band around your thighs or ankles to increase the intensity.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"4YU46b78qluQ6zJcvn8Lau","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Cable Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cable hip abductions are one of the best exercises for building the top of the glutes. They directly isolate the glute medius without much involvement from the glute max [3]. This single-leg exercise also improves hip stability, which is crucial for balance, posture, and injury prevention.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For this exercise, you’ll need a cable machine and an ankle attachment. If you’re doing your upper glute exercises at home, use a long resistance band looped around something secure. Place your ankle inside the band and perform the movement exactly the same as if you were using a cable machine, following the steps below.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Cable Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Attach the ankle strap to the cable pulley set to the lowest height on the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Adjust the resistance to a light weight (this will likely be the lightest weight on the machine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Velcro the ankle strap around your right ankle. Turn so your left side faces the tower, and your right leg is farthest from the machine. Keep your feet hip-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Placing your left hand onto the tower for stability, lift your right foot off the ground and move it so it hovers directly in front of your left foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Begin the movement by lifting your right leg to the side, away from your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When you’ve lifted as far as you can, pause to feel the glutes engage, then slowly lower your leg back to the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stop just before the weights hit the stack, keeping slight tension on the cable before lifting your leg back up again.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 12 to 15 reps on one leg, then switch sides by attaching the cable to the left ankle, turning around, and performing the same steps on your left side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip: Move explosively on the concentric phase, then move slowly, controlling the eccentric (downward) phase to maximize upper glute engagement.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5ecSHZ9ELjTk8BARJCpBbZ","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"4. Dumbbell Walking Lunge","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research has found walking lunges, particularly when done contralaterally (holding one dumbbell on the opposite side of your body to your first lunging leg), to be extremely good at activating the glute med, providing as much as 90% maximal voluntary isometric contraction [4].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a heavy dumbbell to increase the intensity and work through the legs. You can, however, do bodyweight walking lunges. If you’re short on space, swap dumbbell walking lunges for reverse lunges instead.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Dumbbell Walking Lunges:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Select a single dumbbell or pair of dumbbells and hold them in your hands. Feet should be shoulder-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bracing your core, keeping your chest proud and shoulders back and down, take a step forward with your right leg, lowering into a lunge. Aim to touch your back knee to the ground lightly (or get it as close as possible).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your front heel, bringing your back leg out of the lunge to position your left foot next to your right so you are fully standing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat on the left side, stepping forward into a lunge with your left leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 16 to 20 steps.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" For maximum glute engagement, drive through the heel of your front foot when you come out of the lunge (rather than your toes). This places more emphasis on the glutes. Step with a slightly wider stance to activate the glute medius more.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2tCIeuWrqDGaM1Q6Uf5c2g","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"5. Single-Leg Romanian Deadlifts","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Using a hip-hinge pattern, this powerful single-leg exercise engages the glutes, hamstrings, and lower back. Research has found it is one of the best for glute med activation [5]. Balancing on one leg, the glute medius has to work hard to ","marks":[],"data":{}},{"nodeType":"text","value":"stabilize the pelvis","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" and prevent it from tilting or dropping. The gluteus maximus helps with hip extension, lengthening to control the movement during the eccentric phase (lowering), and contracting (shortening) to extend the hip and bring the torso upright.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a weight for these, such as a single dumbbell or kettlebell in your opposite arm, which helps you balance by offsetting the weight. Using a barbell is more difficult but allows you to lift heavier and work harder to stabilize your hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do A Single Leg RDL (With A Kettlebell Or Dumbbell):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with feet shoulder-width apart, holding your selected dumbbell or kettlebell in your right hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your left leg back one step, shifting your weight into your right foot and placing the toe of your left foot on the floor for balance.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge your hips, pushing them back and bending your torso forward (being careful not to round your back). Keep the dumbbell closer to your body, moving it down your thighs as you hinge over.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue lowering the weight to the floor as far as you can while maintaining a flat back, and you will feel a good stretch in your hamstrings (this will be somewhere between your knees and ankle, but don’t worry about reaching all the way down if you cannot maintain a neutral spine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your right heel, extend your hips, and return your torso to the upright starting position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Squeeze your glutes at the top.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps on one leg, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To make these more challenging, lift your back leg instead of resting it on the ground for stability. This enhances glute engagement, increasing hip extension and the need for the glutes to stabilize the pelvis. It also increases the range of motion, making the hips extend through a greater range and forcing the glutes to work harder.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might need to practice the regular single-leg RDL first, but working up to this variation will work your glutes a lot more!","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"smcAgg6tpfZtLUq0z8HTa","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Tips For How To Build Your Upper Glutes","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form Over Weight:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" You probably know by now that lifting heavy is the key ingredient for building the glutes. But before you start to load on any significant weight, ensure you can execute these upper butt exercises with the proper technique to activate the right muscles.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Challenge yourself:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once you’re comfortable with the exercise technique, it’s time to add some weight. Your glutes are stronger than you think, so don’t be afraid to add some weight and push yourself. Alternate between heavy-weight, lower-rep exercises (e.g., 4 to 6 reps) and lighter, higher-rep sets (e.g., 12 to 15 reps) to activate different muscle fibers.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Progressive Overload:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Gradually increase the weight, reps, or intensity of your glute exercises over time to ensure you keep seeing those glute gains. (Did you know you can track your lifts in the ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"nodeType":"text","value":"Gymshark Training App","marks":[],"data":{}}]},{"nodeType":"text","value":", making it easy to track your progress over time? It’s a game changer.)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Include Variety:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" We all have our favorites. But doing the same exercises over and over, unfortunately, won’t continue to give you results. Switch up the glute exercises, alternating between lunges/squats, hip hinges, and hip abductions. This will ensure you keep progressing and build a well-rounded bubble butt.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Frequency:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" No one said glute gains came quickly. Aim to train your glutes at least twice a week to see progress [6].","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Nutrition is key:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Nutrition and training go hand in hand. To grow your glutes, eat enough ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"nodeType":"text","value":"protein to aid muscle growth","marks":[],"data":{}}]},{"nodeType":"text","value":" and repair, eat in a calorie surplus to give your body enough energy to build muscle, and include complex carbs to fuel your upper butt workouts.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Target The Upper Glutes?","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Aesthetics: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is probably the most apparent benefit of upper glute exercises. Glute max dominant exercises such as hip thrusts and squats will build the size of your glutes, but to achieve that “lifted” upper butt shelf, you need to work the glute medius and minimus with these upper glute exercises.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Upper glute strength contributes to pelvic stability, which is essential for performing heavy lifts like squats, deadlifts, and lunges with proper form. The glute medius is also important in lateral movements, balance, and single-leg stability, so strengthening the upper glutes will benefit sports that require quick changes in direction, such as running, jumping, and sprinting.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Injury prevention:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Weak upper glutes can cause knees to cave inward during exercise. Strengthening the upper glutes will help maintain proper alignment between the hips, knees, and ankles, reducing the risk of injury.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Enhanced posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" The upper glutes significantly support and stabilize the pelvis, hips, and lower back. Strong upper glutes can help improve pelvic stability, ensure proper spinal alignment, and reduce the chance of lower back pain or strain.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"D4IyaH9HD9sDITa3IDh6d","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The Only Upper Glute Workout You Need","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re seeking that ‘booty shelf’ at the top of your glutes, these exercises will get you there.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But there’s much more to glute medius training than meets the eye.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"These small (but still mighty) muscles of the glutes will improve your stability (particularly when it comes to single-leg strength, posture, and form.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re looking in the mirror thinking your lower glutes are way more developed than your upper ones, then you might want to do this whole upper glute workout once a week, and add a couple of these exercises to your leg day workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Or, if you want to feel more upper glute engagement during your compound lifts, use the band or bodyweight upper glute exercises as a warm-up to ensure your glute med and mid are sufficiently activated and engaged.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ready to get training? Download the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"nodeType":"text","value":"Gymshark Training App","marks":[],"data":{}}]},{"nodeType":"text","value":" and access hundreds of free workouts with the ability to track every set and rep as you go. 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There are a number of structures you can use to perform your intervals, either on the running machine, out on the track, or on the road (more on that later).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"4ppX8rhS2B7wTREFxajGGH","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Types Of Interval Running Workouts","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"There are almost an infinite number of ways you can program an interval run, and the interval run workout you choose to do will likely vary week on week. ‘All tempos are suitable for beginners all the way to advanced runners,’ says Jonny, ‘it’s all down to ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"intensity","nodeType":"text"},{"data":{},"marks":[],"value":"’–which is manipulated by the following variables:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The distance of the intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The duration of intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"The number of intervals","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Simple right? Here’s where things get a little more complicated but bear with us.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"First thing’s first: You’ll often see intervals programmed by a ratio (e.g., 1:2). This dictates your work:rest ratio.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Secondly, there are several interval frameworks you can use to program your interval session. On a running program, you’ll often use a combination of interval running frameworks, alternating between different types week on week or every couple of weeks to help you reach your goals.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"6bJmOV5ZPcPUT3GzCDEgnO","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"How To Do Interval Running","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ok, so you’ve decided on the type of interval running workout you want to do–or you’ve taken the easy option and chosen one from the ","nodeType":"text"},{"data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"data":{},"marks":[],"value":"Gymshark Training App","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" (we wouldn’t blame you… why do the programming yourself when one of our ","nodeType":"text"},{"data":{"uri":"/blog/article/the-gymshark-lifting-club"},"content":[{"data":{},"marks":[],"value":"Lifting Club","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" coaches could do it for you?).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whatever interval run you are following, you should set your interval run workout out like this:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Step 1: Warm Up","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval runs are hard, so it is very important to warm up properly to raise your heart rate and hit your target pace from the outset. Start with a light jog for 10 minutes to raise your heart rate. Then, perform some ","nodeType":"text"},{"data":{"uri":"/blog/article/dynamic-vs-static-stretching"},"content":[{"data":{},"marks":[],"value":"dynamic stretches","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to loosen and activate your muscles, such as lunges, pogo jumps, and high knees.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Try: ","nodeType":"text"},{"data":{"uri":"/blog/article/stretches-every-runner-should-be-doing-to-avoid-injury"},"content":[{"data":{},"marks":[],"value":"6 Stretches Every Runner Should Be Doing To Avoid Injury","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Step 2: Work Intervals","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Now it’s time to begin your interval run: First up, work intervals. These are your ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"fast-paced","nodeType":"text"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"hard intervals","nodeType":"text"},{"data":{},"marks":[],"value":". Jonny’s best advice when it comes to interval training and getting in the red zone is to ‘full send it: If it says red zone on your program, get in the red zone! This will not feel easy, but you have to push yourself.’","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"It’s common for the first interval to feel harder or slower due to the increase in oxygen demand, but as your heart rate acclimatizes, you should settle into the pace fairly soon (particularly if you have good cardio fitness). Don’t be afraid to push yourself hard on these–but also focus on being consistent for the duration of your intervals (i.e., don’t go out too hot!). If you feel good, you can increase the speed of the final interval.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Step 3: Recovery Intervals","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"These are your slower recovery periods between your working intervals. The purpose of these intervals is to lower your heart rate and oxygen consumption rate, allowing you to maintain your running for longer. Your recovery interval might be a walk or a light jog. Don’t be afraid to go slow–even if it feels difficult! The slower, the better.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Step 4: Cool Down","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Once you have finished your interval run workout, take some time to cool down to allow your heart rate to lower gradually. This should be an easy effort jog for 5 or 10 minutes.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Should I Do In Between Work Intervals?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"There are a few different approaches to recovery periods. These are:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Stand","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Stopping entirely is not the recommended interval rest period–however, if you’re doing very fast, intense intervals and only have a short rest period, you may, at times, need to stop and catch your breath before starting the next interval.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Walk","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This method is best for short intervals, working on your top speed when you require full phosphocreatine stores (the energy that fuels short bursts of intense effort) to help you push to your best effort. ‘If you’re a beginner, this might be a suitable recovery interval, allowing you to catch your breath while while the muscles’ supply of phosphocreatine replenishes’.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Easy Jog","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"‘If you’re an intermediate to advanced runner, I will almost always program an active recovery interval, such a jog’, shares Jonny. However, you still need to take the jog ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"slowly","nodeType":"text"},{"data":{},"marks":[],"value":". Jogging allows the heart rate to lower slightly while keeping the blood flowing through your legs, making the start of the next interval slightly less jarring than if you simply walked or stopped completely.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Float Recoveries","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This is a more advanced rest interval technique commonly used by ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-choose-the-best-running-clothes-for-marathon"},"content":[{"data":{},"marks":[],"value":"marathon","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and half-marathon runners. Float recoveries involve running your pace interval faster than the threshold pace (between a 10K and half-marathon pace) and recovering with a pace slightly slower than the threshold.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Using this interval run technique, your heart rate remains higher as the recovery is much faster than a regular interval run. This teaches your body to quickly move lactate out of the muscles and into the bloodstream, where it can be reused as fuel, helping you run at a more efficient pace.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This method is best for those who have already built up their running economy. Float recoveries are hard, and if you try them too soon, you might end up running at a steady pace the whole workout rather than floating intervals. When starting this method, you could always mix some walking and running recovery intervals into your run.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval Running Tips From A Coach","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Running coach, Jonny Hammond, shares some of his top tips for interval runs:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Always warm up properly: ","nodeType":"text"},{"data":{},"marks":[],"value":"To reduce the risk of injury, prepare your cardiovascular system, and increase blood flow to the muscles, make sure you take sufficient time at the start of your session to warm up.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Choose your setting carefully:","nodeType":"text"},{"data":{},"marks":[],"value":" If you’re a beginner, running on a treadmill makes it much easier to track your intervals and switch between rest and recovery. Running your intervals on the road takes a bit more planning, and you don’t have as much control over the incline.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Progressive overload:","nodeType":"text"},{"data":{},"marks":[],"value":" Just like ","nodeType":"text"},{"data":{"uri":"/blog/article/strength-training-for-running"},"content":[{"data":{},"marks":[],"value":"strength training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", you need to increase the challenge on your body each week to avoid plateauing. Make sure you increase the intensity of your sessions slightly each week. This could be done by increasing the duration of the work interval, decreasing the rest interval, increasing the number of intervals, or increasing your sprint speed.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Don’t overdo it:","nodeType":"text"},{"data":{},"marks":[],"value":" Always follow the 80/20 rule, where 80% of your weekly training volume is ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"zone 2","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and only 20% is interval running. Always program a deload week every 6 to 8 weeks, reducing the volume by 50% or more to allow your body to recover.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Fuel and hydrate properly:","nodeType":"text"},{"data":{},"marks":[],"value":" Eat a small meal or snack with carbohydrates and a little ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"data":{},"marks":[],"value":"protein","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" 1-2 hours before your interval workout. Hydrate well throughout the day (and have an electrolyte drink if you need one). After your interval run, consume a combination of protein and carbohydrates to replenish energy and repair muscle tissue.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"5ANgPi1iRtCKrZ1YOtYtsR","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval Running Workout Examples","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Beginner Interval Run workout","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re new to interval running, the key is not to overcomplicate your interval running workouts. For example, picking a sprint interval would see you run hard for a specific amount of time (or distance), and pair it with a recovery period, such as a walk, to allow you to catch your breathe and reduce your heart rate. For example:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Warm-Up","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by dynamic stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Intervals","nodeType":"text"},{"data":{},"marks":[],"value":": 1-minute run, 1-minute brisk walk. Repeat for 6-10 intervals (depending on your training level).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Cool-Down","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by static stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Marathon Training Interval Run Workout","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"A popular interval method used for training for longer distance races such as marathons is Yasso 800s. This interval run workout helps runners become better at pacing themselves as they run 800m intervals at a pace close to their goal marathon pace.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Yasso 800s interval run looks like this:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Warm-Up","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by dynamic stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Intervals","nodeType":"text"},{"data":{},"marks":[],"value":": Run 800 meters (2 laps around a track) at your target race pace (e.g., 3 minutes for a 3-hour marathon goal). Jog or walk for a set recovery time (usually 400 meters or about 2-3 minutes). Repeat for 6-10 intervals (depending on your training level).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Cool-Down","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by static stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{"target":{"sys":{"id":"4h2xmS0kvGT1R8xobwpaP8","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Learn To Run Faster, By Running Faster","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you think intervals are easy, think again. In order to get something out of interval training, you need to push yourself hard. Pushing yourself into your max effort is uncomfortable–in fact, hybrid trainer ","nodeType":"text"},{"data":{"uri":"https://www.instagram.com/lucydavis_fit/?hl=en"},"content":[{"data":{},"marks":[],"value":"Lucy Davis","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" goes as far as to say that she often dreads her interval runs. But with interval running, you will really get out what you put in.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"According to Jonny, “Every fit and healthy individual should be doing interval training–whether you’re a beginner or an advanced athlete.” Not only do they help towards the 75 minutes of vigorous-intensity exercise outlined in the Physical Activity Guidelines (","nodeType":"text"},{"data":{"uri":"https://www.who.int/initiatives/behealthy/physical-activity"},"content":[{"data":{},"marks":[],"value":"WHO","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"), but they’re great for improving your cardio fitness and speed. By pushing yourself to run at a faster pace than you normally would for a short period of time, you’ll gradually be able to sustain the pace for longer with less fatigue–helping you to ultimately run faster.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whatever your goal, whatever your distance, interval running could be the key to accelerating the pace of your runs.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Just a heads up: Interval running is an intense form of physical activity that puts a lot of strain on the body. 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The official Hyrox website can be found at ","nodeType":"text"},{"data":{"uri":"https://hyrox.com/"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"www.hyrox.com","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"You’ll see them training in the gym, hear them talking about their next race in a new city in the changing room, and even on social media, you can’t miss the tips, tricks, and advice on how to improve your time. Hyrox has officially taken the fitness world by storm, and its popularity doesn't seem to be slowing down anytime soon. If you haven't signed up for a race yourself, then we’re pretty certain that you know someone who has…","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, what actually is Hyrox? Well, the premise is simple: Run a kilometer, do a functional exercise, run another kilometer–and repeat the same pattern eight times over. It's a heart-racing, sweat-dripping, strength-testing workout–but its simple structure and predictability are part of the reason it's catching on.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you're keen to know more (maybe you're thinking of signing up yourself, or you just want to be in the know about what everyone’s talking about), we'll uncover exactly what the latest fitness trend is, along with details on the exercise stations and division categories.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Ready? Let's hit the ground running.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Is Hyrox?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hyrox is a global functional fitness competition comprised of eight workout stations, broken up with a 1K run between each. Completing the workout in pairs, solo, or in teams of four, the aim is to finish as fast as possible.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"In the past 18 months, its popularity has skyrocketed, most likely because of how accessible the race is: the movements don't require high levels of technical skill and won't take months (or years) to master, but are a test of stamina, muscular endurance, and strength.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The formula of each race remains the same - wherever you compete. This means you can specifically tailor your training and easily compare your performance for each race (if you choose to do more than one).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"FYI: this fitness trend is a style of ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Hybrid Training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":". Hybrid Training is where an athlete trains across multiple disciplines, in this case, challenging the body by combining both strength and endurance.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5seFeVZKAT0w13QGymTsIx","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Are The 8 Hyrox Stations?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Running","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Running makes up 50% of a Hyrox race. Totaling 8K, you'll start by running 1K, then go to your first station. You'll then complete a 1K run in between every station. Even though you don't need to be able to run 8K unbroken, remember that when you aren't running, you will still be doing another exercise, so you'll want to become accustomed to compromised running, which is essentially running for extended periods under fatigue.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Incorporating some easy runs into your training (","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"zone 2 training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":") can help to improve running endurance and capacity. You’ll also want to start including tempo/interval runs into your training plan to help you adapt to running at speed. If you’re totally new to running, try these ","nodeType":"text"},{"data":{"uri":"/blog/article/running-tips-for-beginners"},"content":[{"data":{},"marks":[],"value":"six running tips for beginners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to get started.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"1km Ski Erg","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"The first station is the ski erg. While the ski erg is primarily an upper body movement using the lats and triceps, it also works the core, hip flexors, hamstrings, calves, and glutes. This is the first station, so don't go all out. The aim here is to perform the ski erg properly and not rush it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"50m Sled Push","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"The second movement is the ","nodeType":"text"},{"data":{"uri":"/blog/article/guide-to-the-sled-push"},"content":[{"data":{},"marks":[],"value":"sled push","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":": the heaviest station and one of the most important to get right. Do the sled push well, and you can make up time against competitors. Get it wrong, and you'll tire out your legs for the next run.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Split into four lengths of 12.5 meters; you'll have to push the sled over the line, then walk around to push it back the other way. 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You'll want to practice your technique, and if you're competing in doubles, make sure to practice switching over, as having a smooth changeover can save you seconds. Pace yourself on this station and control your breathing as much as possible before you head back out on your 6th run.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"200m Kettlebell Farmers Carry","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"For many stations, we recommend pacing yourself. The ","nodeType":"text"},{"data":{"uri":"/blog/article/guide-to-the-farmers-carry"},"content":[{"data":{},"marks":[],"value":"farmer's carry","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" is an opportunity to go out as fast as possible. The less time you spend holding those kettlebells, the better, as you'll minimize the stopping time needed to rest your grip. 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But for many of us, things have changed as we’ve gotten older, and it’s likely due to poor hip mobility.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We start to notice it in different ways: Maybe you struggle to reach parallel in your squat; maybe it’s a feeling of tightness when doing strides during your speed sessions; or maybe you’re experiencing back pain that you’ve struggled for so long to pinpoint the cause of. But, as one noughties pop queen taught us: our ‘hips don’t lie’: If your hip mobility is poor, then consequences will begin to show.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The solution? Hip mobility work: Before exercise, after exercise, and maybe sprinkled throughout the day, too, if you’re really feeling committed.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Oh, and we should caveat here that you don’t need to have one of the problems above to do these hip-opening exercises. In fact, we recommend everyone do hip mobility exercises, particularly before lower-body workouts or sports such as soccer, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-your-snatch"},"content":[{"nodeType":"text","value":"weightlifting","marks":[],"data":{}}]},{"nodeType":"text","value":", or track and field activities.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In truth, we know that most people don’t enjoy mobility work. Moving slowly in weird and wonderful positions? It’s not our favorite pastime either, but if you want to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-running-stride"},"content":[{"nodeType":"text","value":"run faster","marks":[],"data":{}}]},{"nodeType":"text","value":", squat deeper, and score that winning goal (and continue to do so with ease as you get older), then you need to set some time aside for hip mobility work.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’ve selected the 5 best hip mobility exercises. We’ve tried, tested, and retested them, and boy, do they work. We’ll show you how, why, and when to do them. You may not think it now, but by the end of this article, you’ll be itching to get started – so what are you waiting for?","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"What You'll Find In This Article:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What Is The Hip Joint?","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The 5 Best Hip Mobility Exercises","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What Causes Extremely Tight Hips?","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Why Should You Do Hip Mobility Stretches?","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"38kAZs0lMWW6moAA9iUnge","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Is The Hip Joint?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As a ball-and-socket joint, the hip can move in all directions (impressive, right?). It’s actually ","marks":[],"data":{}},{"nodeType":"text","value":"one of the most mobile joints in the body","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", but to keep it that way, it needs mobilizing, especially as we age. To do so effectively, we need to work multiple muscles of the hip, which all have different functions. We’ll cover each of the functions briefly so you can understand exactly what we’re targeting with our hip mobility stretches.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5fFUTiCQXstl5rIheH9VD4","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The 5 Best Hip Mobility Exercises You Need To Try","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ok, now we’ve got through the short science lesson, it’s time to get into the exciting stuff: The best hip mobility exercises. These stretches take the hip through it’s full ROM, working the muscle groups discussed above. All you need is a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/products/gymshark-yoga-mat-unit-green-chalk-green-ss24"},"content":[{"nodeType":"text","value":"yoga mat","marks":[],"data":{}}]},{"nodeType":"text","value":" and a kettlebell (or dumbbell) for the last stretch.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"T","marks":[],"data":{}},{"nodeType":"text","value":"he 5 Best Hip Mobility Exercises:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#1-singleleg-downward-dog-to-pigeon-pose"},"content":[{"nodeType":"text","value":"Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#2-standing-hip-cars"},"content":[{"nodeType":"text","value":"Standing Hip Opener Rotations","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#3-hip-flexor-to-hamstring-stretch"},"content":[{"nodeType":"text","value":"Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#4-9090-hip-stretch"},"content":[{"nodeType":"text","value":"90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#5-kettlebell-hip-shift"},"content":[{"nodeType":"text","value":"Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"1. Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1bmRCYNEBKkZsC2gq0Hx2Y","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You may have heard of the pigeon pose, a classic hip-opening exercise that helps stretch the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glutes","marks":[],"data":{}}]},{"nodeType":"text","value":", release the hips and improve hip flexibility. But this variation adds a unique twist: The single-leg downward dog activates the glutes and stretches the hamstrings before stretching any tightness in the hips during the pigeon pose.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the pose for 30-40 seconds until you feel any tightness release before repeating the full flow on the other leg.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Single-Leg Downward Dog To Pigeon Pose:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie flat on your front.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place your hands by your hips and push up into the position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From here, lift your hips and straighten your legs.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From the downward dog position, bring one leg through your arms.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bend the front leg so your foot is behind your opposite hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lower your hips down to a seated position with your back leg extended straight along the mat.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Ensure your hips are square and you’re sitting upright rather than leaning over to one side. To deepen the stretch, come down onto your forearms during the pigeon pose, bringing your chest down towards your front leg.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"2. Standing Hip CARs","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"7xmEa3XXsKgQunU3DDZ1DG","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you've ever played soccer, you'll most likely have done this hip-opening exercise. Standing hip CARs (which stands for controlled articular rotations) are also sometimes referred to as standing hip opener rotations. They are unique exercises because they move a single joint through its full range of motion while the rest of the body is kept still and contracted, making them one of the best standing hip stretches to do before your workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It’s rare that we move our legs in a complete circle, but it’s important that we mobilize our hips in this way because the hip joint is a ball-and-socket joint. In our hip joint, the rounded end of the femur (thigh bone) fits into a socket that allows for this circular movement. But it’s important that we practice this motion to keep the joint healthy and mobile – which is exactly why you need to include standing hip CARs in your routine, whether as a morning hip mobility stretch or a pre-workout warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Standing Hip CARs:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with a tall posture, placing your feet in line with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift up one leg, bending your knee until it is level with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Open your hip, rotating your leg round with your knee pointing outwards.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your foot backward, level with your knee, and extend your leg behind you.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bring your leg back down to the starting position.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To progress this exercise, try gradually increasing the size of your hip circles. You can also introduce holds at various points of the movement to build isometric strength.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"3. Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6G05CsHxoPag4jDsLMoz6L","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re searching for hip flexor stretches for tight hips, this is the hip flexibility exercise for you. Located on the front of the hip and thigh, the hip flexors are one of the primary culprits of hip tightness for those of us who sit down a lot.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The lunge increases hip mobility and flexibility while leaning back into the hamstring stretch lengthens the hamstrings, back, and calves. Utilizing a flow such as this one targets your anterior (front) and posterior (back), helping to improve overall mobility and making it a great dynamic stretch for a warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might also like: ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-hamstring-stretches"},"content":[{"nodeType":"text","value":"The Best Hamstring Stretches For Tight Leg Muscles","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Hip Flexor To Hamstring Stretch:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Starting in a lunge position, place both hands in line with your front foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Slowly push your hips forward, driving your front knee over your toe so you feel a stretch in your hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold this stretch for a few seconds, then rock back, placing the weight on your back knee and straightening your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your hands in the same position, bringing your chest down to your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the hamstring stretch before returning to the start of the flow.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To intensify the stretch, sit into your hip further by driving your front knee further over your toe. When you rock back into the hamstring stretch, try bringing your butt down further toward your calf.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"4. 90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"24GyNHPG5DLlBCvHABYufv","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Another great hip opener is the 90/90 hip stretch, which can be done as a dynamic stretch (pre-workout during the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-warm-up-for-leg-day"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" or as a singular mobility exercise throughout the day) or a static stretch (post-workout).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The front leg in the 90/90 position stretches the hip flexors (particularly the psoas and rectus femoris, which are part of the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-quad-exercises"},"content":[{"nodeType":"text","value":"quad muscles","marks":[],"data":{}}]},{"nodeType":"text","value":"). The back leg, on the other hand, stretches the glutes and external rotators of the hip (including the piriformis). This makes this hip exercise a great all-arounder, targeting the key areas where tightness is often experienced in the hips and the surrounding muscles.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Dynamic Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sit on the mat and form a ‘Z’ shape with your legs by bringing them into a 90-degree position, placing your right leg in front and your left leg behind. The right knee should be in front of your hip, foot in line with knee. For the left leg, the knee should be next to the hip and the foot under the knee.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keeping the sides of the feet in contact with the floor, lean back slightly, placing your hands on the ground to stabilize yourself if needed.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your knees and rotate through the hips, moving to your legs and torso so your opposite leg is now in front and you are facing the other way. Your feet should rotate with your legs, but stay in contact with the floor the whole time.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reverse the movement, lifting the knees so the right leg is once again at the front of the body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 reps on each side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once your hips become more mobile, the stretch should become easier, and you’ll find you can sit more upright or even lean forward slightly. You can also try this hip exercise without placing your hands on the floor, which is a more difficult variation.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Static Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Come into your 90/90 position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge at the waist, aiming to bring your chest over your front knee. Make sure you keep a neutral spine and don’t round the lower back.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your palms on the floor, or come down to your forearms for a deeper stretch. Hold for 20-30 seconds.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"5. Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3y4f11mllY5u5RZCh3Lr5U","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Named by ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.instagram.com/squat_university/"},"content":[{"nodeType":"text","value":"Dr. Aaron Horschig of Squat University","marks":[],"data":{}}]},{"nodeType":"text","value":" as the best hip mobility exercise, the kettlebell hip shift is a great way to improve hip abduction and external rotation. Using a moderate-heavy weight kettlebell, you’ll be guided into a new range of motion, which does wonders for opening up tight hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This exercise is a great primer for lifts that require mobile hips, such as squats and deadlifts. Do it two to three times a week, and you’ll be surprised at how your squat depth, form, and range of motion improve.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Kettlebell Hip Shift:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Start by kneeling on the ground. Take one leg out to the side, placing the foot in line with the kneeling knee, pointing the toe anywhere between a 45-degree and 90-degree angle.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Take hold of the kettlebell horn with both hands, holding it down in front of you. Make sure your pelvis is tucked under, your core braced, and keep your chest up.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Shift your weight towards the outstretched leg, letting the kettlebell's weight drag your knee over your toe. You should feel a stretch in your groin and hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold for 5 seconds, then return to the middle. Repeat for 10 reps, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" As your hip mobility improves, work towards getting your kneeling leg parallel to your body at a 90-degree angle, gradually increasing the angle over time.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Causes Extremely Tight Hips?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So you now know how to release tight hips with these hip stretches, but why do we get tight hips in the first place?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There are two main causes of tight hips:","marks":[],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sitting down for long periods: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is the most common cause of hip tightness. When sitting down, the hips spend more time in a flexed position. Over time, this causes the hip flexor muscles to become overworked, which can cause weak hips and feelings of tightness.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Overuse of quadriceps and hip flexors:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" This cause is the total opposite: Using your hip flexors too much (i.e., continuous repetitive movement, such as running or cycling or doing lots of running or jumping, often seen in sports such as soccer or martial arts) can cause tightness. This can lead to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://my.clevelandclinic.org/health/diseases/overtraining-syndrome"},"content":[{"nodeType":"text","value":"overtraining syndrome","marks":[],"data":{}}]},{"nodeType":"text","value":" and, worse, hip flexor stra","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Both of these causes are further aggravated by a couple of factors:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor pre-workout hip mobility exercises","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor post-workout mobility drills","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Weakness in other muscle groups (e.g., core, glutes, piriformis – a small muscle of the butt located behind the glutes), can lead to the hip flexors compensating to stabilize the spine and pelvis.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Therefore, it’s important to stretch the hips and do active hip mobility exercises pre and post-workout to strengthen the hips and keep them mobile, as well as give adequate time to train the surrounding muscle groups so they can support the hips and keep them healthy.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Should You Do Hip Mobility Stretches?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In case you aren’t feeling convinced enough already, there are many benefits to doing hip opening stretches, the main ones being:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reduced risk of injury:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips lead to incorrect form. Improving hip mobility helps maintain proper alignment, reduce stress on joints, and prevent injuries.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Alleviate Lower Back Pain:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Lower back pain is frustrating, especially when you can’t identify the cause. Well, the cause might just be Tight hip flexors. The psoas (the main muscle in the hip flexor) connects directly to the femur and lumbar vertebrae (lower back), making tight hip flexors a common cause of lower back pain. (If you have lower back pain, you might also benefit from these ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-back-stretches-for-flexibility"},"content":[{"nodeType":"text","value":"back stretches","marks":[],"data":{}}]},{"nodeType":"text","value":".)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Better posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips can often lead to a slouched posture–something we all want to avoid! Keeping your hips mobile will help you keep a more upright posture, reducing stress on the spine and improving breathing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Improved athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Stronger, more mobile hips will not only help you squat down low but will help you drive out of the squat more powerfully, too. The stronger your hips, the faster you’ll run, jump, and pivot due to greater force production in the hips.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Whether you are experiencing several of the above symptoms or you have no hip mobility issues at all, you should be doing hip mobility exercises. Implementing good hip mobility prehab to prevent problems from occurring in the first place is always a much better option than trying to remedy an issue once it has occurred, so be committed and consistent in your approach to hip mobility. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/what-is-prehab-heres-how-prehab-can-help-towards-your-fitness-goals"},"content":[{"nodeType":"text","value":"Find out more about prehab and how you can implement it into your training","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"PaGheCd0spsjrJ4Jb5A8O","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Ready, Set, Stretch!","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you want to say goodbye to tight hips, improve your form, and keep aches and injuries at bay, then you need to start giving your hips the attention they deserve. Add some dynamic hip stretches before your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"nodeType":"text","value":"lower body workout","marks":[],"data":{}}]},{"nodeType":"text","value":", and pick a couple of hip opening exercises for your cool down, holding the positions for longer to release any tension. For extra points, do some throughout the day, too (you can even do them whilst watching Love Island – we won’t tell if you don’t). One thing’s for certain: wherever and whenever you do these hip mobility exercises, you’ll notice massive changes that will make you never want to stop.","marks":[],"data":{}}]}]},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71TWspD3xWmY4VX3gZQ4MM","type":"Entry","createdAt":"2019-12-11T22:51:54.717Z","updatedAt":"2025-04-15T09:35:46.028Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":138,"revision":27,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"title":"Fitness","slug":"fitness","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Fitness & Workouts","metaDescription":"Bringing you all you need to know to take your training to the next level. 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According to a 2023 study, deload weeks are defined as a planned reduction in training stress (typically by 30–50%) while keeping your normal routine and movement patterns so your body and nervous system have time to recover [2].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"In practice, a deload week usually means:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Lifting lighter weights than usual","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Performing fewer sets or reps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Training fewer days, or","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Keeping intensity low and focusing on technique and control","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"For example, if you normally ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-squat"},"content":[{"data":{},"marks":[],"value":"squat","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" three times a week at challenging loads, a deload week might involve squatting once or twice at around 60–70% of your usual weight, with fewer total sets and no sets taken close to failure.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"You’re still training. 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But getting that perky, ‘top shelf’ shape can be a little trickier…","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The secret? You need to work the smaller muscles of the glutes too: the glute medius ","marks":[],"data":{}},{"nodeType":"text","value":"and","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" minimus. They may not come near to the glute max in terms of size or power, but when it comes to lifting and sculpting, they’re the ones you want to pay attention to.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Looks aside, our upper glutes play an essential role in hip and pelvic stability, contributing to better performance in compound lifts like squats, deadlifts, and lunges and helping prevent injuries caused by muscular imbalances.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So if you want a butt that lifts (even when you don’t have your favorite pair of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/lift-seamless-leggings/womens"},"content":[{"nodeType":"text","value":"lift seamless leggings","marks":[],"data":{}}]},{"nodeType":"text","value":" on), these are the upper glute exercises you don’t want to hit the snooze button on.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1EZtxg52UR73MKgaEyBsU2","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Muscles Make Up The Upper Glutes?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’ve followed our ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glute workout","marks":[],"data":{}}]},{"nodeType":"text","value":" series already, you’re probably familiar with the anatomy of the glutes. But let’s do a quick refresher:","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The glutes are made up of the glute maximus, glute medius, glute minimus, and piriformis. The glute max is the glute's largest, most superficial muscle (meaning it sits on the outer layer), followed by the glute medius, and finally, the glute minimus (the deepest glute muscle).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When training the upper glutes, you want to focus mainly on the glute medius (and a little on the glute minimus) to achieve that ‘glute shelf’ look.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This smaller glute muscle is positioned at the side of the hip and is responsible for hip abduction (moving your leg away from the midline of your body) and helping to provide stability during walking. It springs into action whenever you step on one leg, walk, run, or lunge [1].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The best way to target the glute med 👉 Single leg exercises combined with abduction movements.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Which brings us nicely to our five best upper glute exercises:","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The 5 Best Upper Glute Exercises","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To make things easy, we’ve gathered the best abduction and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-best-unilateral-leg-exercises-for-building-muscle"},"content":[{"nodeType":"text","value":"single-leg exercises","marks":[],"data":{}}]},{"nodeType":"text","value":" to build, bulk, and tone your top glute shelf.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’ve got bodyweight and banded options that can be done from home, along with weighted variations to increase the intensity of your glute workout. The banded upper glute exercises also work well as part of a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/category/fitness"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" to activate the upper glutes to ensure you engage them during your compound leg exercises.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Side note: For maximum glute pump, the best glute workouts also include ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/compound-vs-isolation-exercises"},"content":[{"nodeType":"text","value":"compound lifts","marks":[],"data":{}}]},{"nodeType":"text","value":" that target both the upper and lower section of your glutes to maximize ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/hypertrophy-training"},"content":[{"nodeType":"text","value":"glute growth","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Lateral Band Walks","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Get your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-use-resistance-bands"},"content":[{"nodeType":"text","value":"resistance band","marks":[],"data":{}}]},{"nodeType":"text","value":" ready–these lateral band walks (AKA crab walks) will have your upper glutes on 🔥. This abduction top glute exercise makes your glutes work against the band to control the movement and keep your knees driving out. Research has found this one of the most effective functional exercises in activating the glute medius [2].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using these as a warm-up (to activate your glutes before your glute workout or leg day lifts) or as a high-rep finisher to maximize work through your glutes once they’re already fatigued from a heavy session.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Lateral Band Walks:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place a booty band just above your knees and stand with your feet shoulder-width apart, toes facing forward.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dip your knees, driving them out to come into a quarter squat. Brace your core, keep your chest up, and either clasp your hands in front of your chest or place your hands on your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your right foot out to the right, keeping your knees driving out. Then, bring your left foot to the right, ensuring you maintain tension on the band as you do so.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue stepping to the right for 10 reps, then reverse the movement and step to the left for 10 reps.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat twice, then rest for a minute before repeating for two more sets.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Keep your knees bent throughout and maintain tension on the band, resisting the urge to let your knees come in. As you get more experienced, increase the weight of the band.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6u1RZHZyxjjBkwBgiqznP3","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Side Plank With Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This simple but effective upper glute exercise is suitable to perform at home and produces high activation in the posterior glute min in the upper glutes [3]. As an adaptation of a regular side plank, the slide plank with hip abduction builds your glutes and enhances hip stability, improving your form and balance when lifting and reducing the risk of injury.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Side Plank With Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie on your side on a mat, with your body in a straight line from your head to your toes. Your legs should be stacked on top of each other. Place your forearm on the floor, with your elbow directly below your shoulder (as if you were about to do a side plank). Rest your top arm straight along your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Brace your core and lift your hips towards the ceiling. You should now be in a side plank, with weight pressing through your forearm and foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your top leg towards the ceiling, keeping the bottom leg still. Lead the motion with your heel, pointing your toes down to engage the glute medius.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your leg until you feel a strong engagement in your upper glutes, pause, then lower it back down to the starting position, stopping just before your legs touch.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps, then come back down, turn over, and switch sides to work the other glute.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Finding this exercise too difficult? Instead of keeping both legs straight, bend both legs at the knee (so you are in a modified side plank position). Then, perform the same steps as above.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Too easy? Hold the lifting position at the top for 3 to 5 seconds to increase time under tension. If you’re feeling strong, add a mini resistance band around your thighs or ankles to increase the intensity.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"4YU46b78qluQ6zJcvn8Lau","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Cable Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cable hip abductions are one of the best exercises for building the top of the glutes. They directly isolate the glute medius without much involvement from the glute max [3]. This single-leg exercise also improves hip stability, which is crucial for balance, posture, and injury prevention.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For this exercise, you’ll need a cable machine and an ankle attachment. If you’re doing your upper glute exercises at home, use a long resistance band looped around something secure. Place your ankle inside the band and perform the movement exactly the same as if you were using a cable machine, following the steps below.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Cable Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Attach the ankle strap to the cable pulley set to the lowest height on the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Adjust the resistance to a light weight (this will likely be the lightest weight on the machine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Velcro the ankle strap around your right ankle. Turn so your left side faces the tower, and your right leg is farthest from the machine. Keep your feet hip-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Placing your left hand onto the tower for stability, lift your right foot off the ground and move it so it hovers directly in front of your left foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Begin the movement by lifting your right leg to the side, away from your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When you’ve lifted as far as you can, pause to feel the glutes engage, then slowly lower your leg back to the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stop just before the weights hit the stack, keeping slight tension on the cable before lifting your leg back up again.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 12 to 15 reps on one leg, then switch sides by attaching the cable to the left ankle, turning around, and performing the same steps on your left side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip: Move explosively on the concentric phase, then move slowly, controlling the eccentric (downward) phase to maximize upper glute engagement.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5ecSHZ9ELjTk8BARJCpBbZ","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"4. Dumbbell Walking Lunge","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research has found walking lunges, particularly when done contralaterally (holding one dumbbell on the opposite side of your body to your first lunging leg), to be extremely good at activating the glute med, providing as much as 90% maximal voluntary isometric contraction [4].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a heavy dumbbell to increase the intensity and work through the legs. You can, however, do bodyweight walking lunges. If you’re short on space, swap dumbbell walking lunges for reverse lunges instead.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Dumbbell Walking Lunges:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Select a single dumbbell or pair of dumbbells and hold them in your hands. Feet should be shoulder-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bracing your core, keeping your chest proud and shoulders back and down, take a step forward with your right leg, lowering into a lunge. Aim to touch your back knee to the ground lightly (or get it as close as possible).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your front heel, bringing your back leg out of the lunge to position your left foot next to your right so you are fully standing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat on the left side, stepping forward into a lunge with your left leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 16 to 20 steps.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" For maximum glute engagement, drive through the heel of your front foot when you come out of the lunge (rather than your toes). This places more emphasis on the glutes. Step with a slightly wider stance to activate the glute medius more.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2tCIeuWrqDGaM1Q6Uf5c2g","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"5. Single-Leg Romanian Deadlifts","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Using a hip-hinge pattern, this powerful single-leg exercise engages the glutes, hamstrings, and lower back. Research has found it is one of the best for glute med activation [5]. Balancing on one leg, the glute medius has to work hard to ","marks":[],"data":{}},{"nodeType":"text","value":"stabilize the pelvis","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" and prevent it from tilting or dropping. The gluteus maximus helps with hip extension, lengthening to control the movement during the eccentric phase (lowering), and contracting (shortening) to extend the hip and bring the torso upright.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a weight for these, such as a single dumbbell or kettlebell in your opposite arm, which helps you balance by offsetting the weight. Using a barbell is more difficult but allows you to lift heavier and work harder to stabilize your hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do A Single Leg RDL (With A Kettlebell Or Dumbbell):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with feet shoulder-width apart, holding your selected dumbbell or kettlebell in your right hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your left leg back one step, shifting your weight into your right foot and placing the toe of your left foot on the floor for balance.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge your hips, pushing them back and bending your torso forward (being careful not to round your back). Keep the dumbbell closer to your body, moving it down your thighs as you hinge over.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue lowering the weight to the floor as far as you can while maintaining a flat back, and you will feel a good stretch in your hamstrings (this will be somewhere between your knees and ankle, but don’t worry about reaching all the way down if you cannot maintain a neutral spine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your right heel, extend your hips, and return your torso to the upright starting position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Squeeze your glutes at the top.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps on one leg, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To make these more challenging, lift your back leg instead of resting it on the ground for stability. This enhances glute engagement, increasing hip extension and the need for the glutes to stabilize the pelvis. It also increases the range of motion, making the hips extend through a greater range and forcing the glutes to work harder.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might need to practice the regular single-leg RDL first, but working up to this variation will work your glutes a lot more!","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"smcAgg6tpfZtLUq0z8HTa","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Tips For How To Build Your Upper Glutes","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form Over Weight:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" You probably know by now that lifting heavy is the key ingredient for building the glutes. But before you start to load on any significant weight, ensure you can execute these upper butt exercises with the proper technique to activate the right muscles.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Challenge yourself:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once you’re comfortable with the exercise technique, it’s time to add some weight. Your glutes are stronger than you think, so don’t be afraid to add some weight and push yourself. Alternate between heavy-weight, lower-rep exercises (e.g., 4 to 6 reps) and lighter, higher-rep sets (e.g., 12 to 15 reps) to activate different muscle fibers.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Progressive Overload:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Gradually increase the weight, reps, or intensity of your glute exercises over time to ensure you keep seeing those glute gains. (Did you know you can track your lifts in the ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"nodeType":"text","value":"Gymshark Training App","marks":[],"data":{}}]},{"nodeType":"text","value":", making it easy to track your progress over time? It’s a game changer.)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Include Variety:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" We all have our favorites. But doing the same exercises over and over, unfortunately, won’t continue to give you results. Switch up the glute exercises, alternating between lunges/squats, hip hinges, and hip abductions. This will ensure you keep progressing and build a well-rounded bubble butt.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Frequency:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" No one said glute gains came quickly. Aim to train your glutes at least twice a week to see progress [6].","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Nutrition is key:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Nutrition and training go hand in hand. To grow your glutes, eat enough ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"nodeType":"text","value":"protein to aid muscle growth","marks":[],"data":{}}]},{"nodeType":"text","value":" and repair, eat in a calorie surplus to give your body enough energy to build muscle, and include complex carbs to fuel your upper butt workouts.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Target The Upper Glutes?","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Aesthetics: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is probably the most apparent benefit of upper glute exercises. Glute max dominant exercises such as hip thrusts and squats will build the size of your glutes, but to achieve that “lifted” upper butt shelf, you need to work the glute medius and minimus with these upper glute exercises.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Upper glute strength contributes to pelvic stability, which is essential for performing heavy lifts like squats, deadlifts, and lunges with proper form. The glute medius is also important in lateral movements, balance, and single-leg stability, so strengthening the upper glutes will benefit sports that require quick changes in direction, such as running, jumping, and sprinting.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Injury prevention:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Weak upper glutes can cause knees to cave inward during exercise. Strengthening the upper glutes will help maintain proper alignment between the hips, knees, and ankles, reducing the risk of injury.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Enhanced posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" The upper glutes significantly support and stabilize the pelvis, hips, and lower back. Strong upper glutes can help improve pelvic stability, ensure proper spinal alignment, and reduce the chance of lower back pain or strain.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"D4IyaH9HD9sDITa3IDh6d","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The Only Upper Glute Workout You Need","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re seeking that ‘booty shelf’ at the top of your glutes, these exercises will get you there.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But there’s much more to glute medius training than meets the eye.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"These small (but still mighty) muscles of the glutes will improve your stability (particularly when it comes to single-leg strength, posture, and form.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re looking in the mirror thinking your lower glutes are way more developed than your upper ones, then you might want to do this whole upper glute workout once a week, and add a couple of these exercises to your leg day workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Or, if you want to feel more upper glute engagement during your compound lifts, use the band or bodyweight upper glute exercises as a warm-up to ensure your glute med and mid are sufficiently activated and engaged.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ready to get training? Download the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"nodeType":"text","value":"Gymshark Training App","marks":[],"data":{}}]},{"nodeType":"text","value":" and access hundreds of free workouts with the ability to track every set and rep as you go. (It’s also not too late to join ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-the-gymshark-66-challenge"},"content":[{"nodeType":"text","value":"Gymshark 66","marks":[],"data":{}}]},{"nodeType":"text","value":"… Our free global fitness challenge will change your life in just 66 days).","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"References:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Fenato, R.R., Araujo, A.C.F. and Guimarães, A.T.B. (2021). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-021-04470-8"},"content":[{"nodeType":"text","value":"Comparison of gluteus medius strength between individuals with obesity and normal-weight individuals: a cross-sectional study","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ford, K., Nguyen, A.-D., Dischiavi, S., Hegedus, E., Zuk, E. and Taylor, J. (2015). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4556293/#:~:text=There%20are%20limited%20studies%20that,demand%20on%20the%20gluteus%20maximus."},"content":[{"nodeType":"text","value":"An evidence-based review of hip-focused neuromuscular exercise interventions to address dynamic lower extremity valgus","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Moore, D., Semciw, A.I. and Pizzari, T. (2020). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC7727410/#sec9"},"content":[{"nodeType":"text","value":"A Systematic Review And Meta-analysis Of Common Therapeutic Exercises That Generate Highest Muscle Activity In The Gluteus Medius And Gluteus Minimus Segments","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stastny, P., Lehnert, M., Zaatar, A., Svoboda, Z. and Xaverova, Z. (n.d.). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4640053/pdf/jscr-29-3177.pdf"},"content":[{"nodeType":"text","value":"Does the dumbbell-carrying position change the muscle activity in split squats and walking lunges?","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Distefano, L.J., Blackburn, J.T., Marshall, S.W. and Padua, D.A. (2009). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/19574661/"},"content":[{"nodeType":"text","value":"Gluteal Muscle Activation During Common Therapeutic Exercises","marks":[],"data":{}}]},{"nodeType":"text","value":". 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Then, perform some ","nodeType":"text"},{"data":{"uri":"/blog/article/dynamic-vs-static-stretching"},"content":[{"data":{},"marks":[],"value":"dynamic stretches","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to loosen and activate your muscles, such as lunges, pogo jumps, and high knees.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Try: ","nodeType":"text"},{"data":{"uri":"/blog/article/stretches-every-runner-should-be-doing-to-avoid-injury"},"content":[{"data":{},"marks":[],"value":"6 Stretches Every Runner Should Be Doing To Avoid Injury","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Step 2: Work Intervals","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Now it’s time to begin your interval run: First up, work intervals. These are your ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"fast-paced","nodeType":"text"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"hard intervals","nodeType":"text"},{"data":{},"marks":[],"value":". Jonny’s best advice when it comes to interval training and getting in the red zone is to ‘full send it: If it says red zone on your program, get in the red zone! This will not feel easy, but you have to push yourself.’","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"It’s common for the first interval to feel harder or slower due to the increase in oxygen demand, but as your heart rate acclimatizes, you should settle into the pace fairly soon (particularly if you have good cardio fitness). Don’t be afraid to push yourself hard on these–but also focus on being consistent for the duration of your intervals (i.e., don’t go out too hot!). If you feel good, you can increase the speed of the final interval.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Step 3: Recovery Intervals","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"These are your slower recovery periods between your working intervals. The purpose of these intervals is to lower your heart rate and oxygen consumption rate, allowing you to maintain your running for longer. Your recovery interval might be a walk or a light jog. Don’t be afraid to go slow–even if it feels difficult! The slower, the better.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Step 4: Cool Down","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Once you have finished your interval run workout, take some time to cool down to allow your heart rate to lower gradually. This should be an easy effort jog for 5 or 10 minutes.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Should I Do In Between Work Intervals?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"There are a few different approaches to recovery periods. These are:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Stand","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Stopping entirely is not the recommended interval rest period–however, if you’re doing very fast, intense intervals and only have a short rest period, you may, at times, need to stop and catch your breath before starting the next interval.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Walk","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This method is best for short intervals, working on your top speed when you require full phosphocreatine stores (the energy that fuels short bursts of intense effort) to help you push to your best effort. ‘If you’re a beginner, this might be a suitable recovery interval, allowing you to catch your breath while while the muscles’ supply of phosphocreatine replenishes’.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Easy Jog","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"‘If you’re an intermediate to advanced runner, I will almost always program an active recovery interval, such a jog’, shares Jonny. However, you still need to take the jog ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"slowly","nodeType":"text"},{"data":{},"marks":[],"value":". Jogging allows the heart rate to lower slightly while keeping the blood flowing through your legs, making the start of the next interval slightly less jarring than if you simply walked or stopped completely.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Float Recoveries","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This is a more advanced rest interval technique commonly used by ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-choose-the-best-running-clothes-for-marathon"},"content":[{"data":{},"marks":[],"value":"marathon","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and half-marathon runners. Float recoveries involve running your pace interval faster than the threshold pace (between a 10K and half-marathon pace) and recovering with a pace slightly slower than the threshold.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Using this interval run technique, your heart rate remains higher as the recovery is much faster than a regular interval run. This teaches your body to quickly move lactate out of the muscles and into the bloodstream, where it can be reused as fuel, helping you run at a more efficient pace.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This method is best for those who have already built up their running economy. Float recoveries are hard, and if you try them too soon, you might end up running at a steady pace the whole workout rather than floating intervals. When starting this method, you could always mix some walking and running recovery intervals into your run.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval Running Tips From A Coach","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Running coach, Jonny Hammond, shares some of his top tips for interval runs:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Always warm up properly: ","nodeType":"text"},{"data":{},"marks":[],"value":"To reduce the risk of injury, prepare your cardiovascular system, and increase blood flow to the muscles, make sure you take sufficient time at the start of your session to warm up.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Choose your setting carefully:","nodeType":"text"},{"data":{},"marks":[],"value":" If you’re a beginner, running on a treadmill makes it much easier to track your intervals and switch between rest and recovery. Running your intervals on the road takes a bit more planning, and you don’t have as much control over the incline.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Progressive overload:","nodeType":"text"},{"data":{},"marks":[],"value":" Just like ","nodeType":"text"},{"data":{"uri":"/blog/article/strength-training-for-running"},"content":[{"data":{},"marks":[],"value":"strength training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", you need to increase the challenge on your body each week to avoid plateauing. Make sure you increase the intensity of your sessions slightly each week. This could be done by increasing the duration of the work interval, decreasing the rest interval, increasing the number of intervals, or increasing your sprint speed.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Don’t overdo it:","nodeType":"text"},{"data":{},"marks":[],"value":" Always follow the 80/20 rule, where 80% of your weekly training volume is ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"zone 2","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and only 20% is interval running. Always program a deload week every 6 to 8 weeks, reducing the volume by 50% or more to allow your body to recover.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Fuel and hydrate properly:","nodeType":"text"},{"data":{},"marks":[],"value":" Eat a small meal or snack with carbohydrates and a little ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"data":{},"marks":[],"value":"protein","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" 1-2 hours before your interval workout. Hydrate well throughout the day (and have an electrolyte drink if you need one). After your interval run, consume a combination of protein and carbohydrates to replenish energy and repair muscle tissue.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"5ANgPi1iRtCKrZ1YOtYtsR","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval Running Workout Examples","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Beginner Interval Run workout","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re new to interval running, the key is not to overcomplicate your interval running workouts. For example, picking a sprint interval would see you run hard for a specific amount of time (or distance), and pair it with a recovery period, such as a walk, to allow you to catch your breathe and reduce your heart rate. 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This interval run workout helps runners become better at pacing themselves as they run 800m intervals at a pace close to their goal marathon pace.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Yasso 800s interval run looks like this:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Warm-Up","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by dynamic stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Intervals","nodeType":"text"},{"data":{},"marks":[],"value":": Run 800 meters (2 laps around a track) at your target race pace (e.g., 3 minutes for a 3-hour marathon goal). Jog or walk for a set recovery time (usually 400 meters or about 2-3 minutes). 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Pushing yourself into your max effort is uncomfortable–in fact, hybrid trainer ","nodeType":"text"},{"data":{"uri":"https://www.instagram.com/lucydavis_fit/?hl=en"},"content":[{"data":{},"marks":[],"value":"Lucy Davis","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" goes as far as to say that she often dreads her interval runs. But with interval running, you will really get out what you put in.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"According to Jonny, “Every fit and healthy individual should be doing interval training–whether you’re a beginner or an advanced athlete.” Not only do they help towards the 75 minutes of vigorous-intensity exercise outlined in the Physical Activity Guidelines (","nodeType":"text"},{"data":{"uri":"https://www.who.int/initiatives/behealthy/physical-activity"},"content":[{"data":{},"marks":[],"value":"WHO","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"), but they’re great for improving your cardio fitness and speed. By pushing yourself to run at a faster pace than you normally would for a short period of time, you’ll gradually be able to sustain the pace for longer with less fatigue–helping you to ultimately run faster.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whatever your goal, whatever your distance, interval running could be the key to accelerating the pace of your runs.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Just a heads up: Interval running is an intense form of physical activity that puts a lot of strain on the body. 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The official Hyrox website can be found at ","nodeType":"text"},{"data":{"uri":"https://hyrox.com/"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"www.hyrox.com","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"You’ll see them training in the gym, hear them talking about their next race in a new city in the changing room, and even on social media, you can’t miss the tips, tricks, and advice on how to improve your time. Hyrox has officially taken the fitness world by storm, and its popularity doesn't seem to be slowing down anytime soon. If you haven't signed up for a race yourself, then we’re pretty certain that you know someone who has…","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, what actually is Hyrox? Well, the premise is simple: Run a kilometer, do a functional exercise, run another kilometer–and repeat the same pattern eight times over. It's a heart-racing, sweat-dripping, strength-testing workout–but its simple structure and predictability are part of the reason it's catching on.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you're keen to know more (maybe you're thinking of signing up yourself, or you just want to be in the know about what everyone’s talking about), we'll uncover exactly what the latest fitness trend is, along with details on the exercise stations and division categories.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Ready? Let's hit the ground running.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Is Hyrox?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hyrox is a global functional fitness competition comprised of eight workout stations, broken up with a 1K run between each. Completing the workout in pairs, solo, or in teams of four, the aim is to finish as fast as possible.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"In the past 18 months, its popularity has skyrocketed, most likely because of how accessible the race is: the movements don't require high levels of technical skill and won't take months (or years) to master, but are a test of stamina, muscular endurance, and strength.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The formula of each race remains the same - wherever you compete. This means you can specifically tailor your training and easily compare your performance for each race (if you choose to do more than one).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"FYI: this fitness trend is a style of ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Hybrid Training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":". Hybrid Training is where an athlete trains across multiple disciplines, in this case, challenging the body by combining both strength and endurance.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5seFeVZKAT0w13QGymTsIx","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Are The 8 Hyrox Stations?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Running","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Running makes up 50% of a Hyrox race. Totaling 8K, you'll start by running 1K, then go to your first station. You'll then complete a 1K run in between every station. Even though you don't need to be able to run 8K unbroken, remember that when you aren't running, you will still be doing another exercise, so you'll want to become accustomed to compromised running, which is essentially running for extended periods under fatigue.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Incorporating some easy runs into your training (","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"zone 2 training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":") can help to improve running endurance and capacity. You’ll also want to start including tempo/interval runs into your training plan to help you adapt to running at speed. 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The aim here is to perform the ski erg properly and not rush it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"50m Sled Push","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"The second movement is the ","nodeType":"text"},{"data":{"uri":"/blog/article/guide-to-the-sled-push"},"content":[{"data":{},"marks":[],"value":"sled push","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":": the heaviest station and one of the most important to get right. Do the sled push well, and you can make up time against competitors. Get it wrong, and you'll tire out your legs for the next run.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Split into four lengths of 12.5 meters; you'll have to push the sled over the line, then walk around to push it back the other way. 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You'll want to practice your technique, and if you're competing in doubles, make sure to practice switching over, as having a smooth changeover can save you seconds. Pace yourself on this station and control your breathing as much as possible before you head back out on your 6th run.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"200m Kettlebell Farmers Carry","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"For many stations, we recommend pacing yourself. The ","nodeType":"text"},{"data":{"uri":"/blog/article/guide-to-the-farmers-carry"},"content":[{"data":{},"marks":[],"value":"farmer's carry","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" is an opportunity to go out as fast as possible. The less time you spend holding those kettlebells, the better, as you'll minimize the stopping time needed to rest your grip. 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This is the last station, so you want to push yourself to your limit and use everything in the tank to get over that finish line as quickly as possible!","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Are The Entry Categories And Weights?","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Open:","nodeType":"text"},{"data":{},"marks":[],"value":" Tackle the competition on your own in the standard ‘Open’ category. Weights are split by gender.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Doubles:","nodeType":"text"},{"data":{},"marks":[],"value":" Take on the classic race as a pair. Opt for same-sex or mixed pairs, but remember that mixed pairs will always use the men's weights.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Pro:","nodeType":"text"},{"data":{},"marks":[],"value":" Take on heavier weights for a more challenging race, individually or in doubles.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Relay:","nodeType":"text"},{"data":{},"marks":[],"value":" Compete in teams of 4, where each team member takes on 2x1km runs and two workout stations.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"3wH4BR68wucARUjrFarexW","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Feeling Persuaded To Sign Up For A Hyrox Race?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hyrox is a test of endurance, strength, and mental resilience. If you’re considering taking on a race, remember that 50% of it is running – love it or loathe it, you need to get comfortable running distances under fatigue. Following a training plan to build your running capacity, as well as strength and stamina to withstand the stations, will help you prepare for your race. It’s a good idea to do a simulation at one of the many global Training Clubs, too, as a practice before the big day.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"},{"type":"bold"}],"value":"Feeling ready to join the hype? Pick your race, grab your partner, and start training!","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"References:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lee, D.-C., Brellenthin, A.G., Thompson, P.D., Sui, X., Lee, I-Min. and Lavie, C.J. (2017). ","nodeType":"text"},{"data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/S0033062017300488"},"content":[{"data":{},"marks":[],"value":"Running as a Key Lifestyle Medicine for Longevity","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lee, D., Pate, R.R., Lavie, C.J., Sui, X., Church, T.S. and Blair, S.N. (2014). 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But for many of us, things have changed as we’ve gotten older, and it’s likely due to poor hip mobility.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We start to notice it in different ways: Maybe you struggle to reach parallel in your squat; maybe it’s a feeling of tightness when doing strides during your speed sessions; or maybe you’re experiencing back pain that you’ve struggled for so long to pinpoint the cause of. But, as one noughties pop queen taught us: our ‘hips don’t lie’: If your hip mobility is poor, then consequences will begin to show.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The solution? Hip mobility work: Before exercise, after exercise, and maybe sprinkled throughout the day, too, if you’re really feeling committed.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Oh, and we should caveat here that you don’t need to have one of the problems above to do these hip-opening exercises. In fact, we recommend everyone do hip mobility exercises, particularly before lower-body workouts or sports such as soccer, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-your-snatch"},"content":[{"nodeType":"text","value":"weightlifting","marks":[],"data":{}}]},{"nodeType":"text","value":", or track and field activities.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In truth, we know that most people don’t enjoy mobility work. Moving slowly in weird and wonderful positions? It’s not our favorite pastime either, but if you want to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-running-stride"},"content":[{"nodeType":"text","value":"run faster","marks":[],"data":{}}]},{"nodeType":"text","value":", squat deeper, and score that winning goal (and continue to do so with ease as you get older), then you need to set some time aside for hip mobility work.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’ve selected the 5 best hip mobility exercises. We’ve tried, tested, and retested them, and boy, do they work. We’ll show you how, why, and when to do them. You may not think it now, but by the end of this article, you’ll be itching to get started – so what are you waiting for?","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"What You'll Find In This Article:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What Is The Hip Joint?","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The 5 Best Hip Mobility Exercises","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What Causes Extremely Tight Hips?","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Why Should You Do Hip Mobility Stretches?","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"38kAZs0lMWW6moAA9iUnge","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Is The Hip Joint?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As a ball-and-socket joint, the hip can move in all directions (impressive, right?). It’s actually ","marks":[],"data":{}},{"nodeType":"text","value":"one of the most mobile joints in the body","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", but to keep it that way, it needs mobilizing, especially as we age. To do so effectively, we need to work multiple muscles of the hip, which all have different functions. We’ll cover each of the functions briefly so you can understand exactly what we’re targeting with our hip mobility stretches.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5fFUTiCQXstl5rIheH9VD4","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The 5 Best Hip Mobility Exercises You Need To Try","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ok, now we’ve got through the short science lesson, it’s time to get into the exciting stuff: The best hip mobility exercises. These stretches take the hip through it’s full ROM, working the muscle groups discussed above. All you need is a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/products/gymshark-yoga-mat-unit-green-chalk-green-ss24"},"content":[{"nodeType":"text","value":"yoga mat","marks":[],"data":{}}]},{"nodeType":"text","value":" and a kettlebell (or dumbbell) for the last stretch.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"T","marks":[],"data":{}},{"nodeType":"text","value":"he 5 Best Hip Mobility Exercises:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#1-singleleg-downward-dog-to-pigeon-pose"},"content":[{"nodeType":"text","value":"Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#2-standing-hip-cars"},"content":[{"nodeType":"text","value":"Standing Hip Opener Rotations","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#3-hip-flexor-to-hamstring-stretch"},"content":[{"nodeType":"text","value":"Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#4-9090-hip-stretch"},"content":[{"nodeType":"text","value":"90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#5-kettlebell-hip-shift"},"content":[{"nodeType":"text","value":"Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"1. Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1bmRCYNEBKkZsC2gq0Hx2Y","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You may have heard of the pigeon pose, a classic hip-opening exercise that helps stretch the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glutes","marks":[],"data":{}}]},{"nodeType":"text","value":", release the hips and improve hip flexibility. But this variation adds a unique twist: The single-leg downward dog activates the glutes and stretches the hamstrings before stretching any tightness in the hips during the pigeon pose.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the pose for 30-40 seconds until you feel any tightness release before repeating the full flow on the other leg.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Single-Leg Downward Dog To Pigeon Pose:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie flat on your front.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place your hands by your hips and push up into the position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From here, lift your hips and straighten your legs.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From the downward dog position, bring one leg through your arms.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bend the front leg so your foot is behind your opposite hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lower your hips down to a seated position with your back leg extended straight along the mat.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Ensure your hips are square and you’re sitting upright rather than leaning over to one side. To deepen the stretch, come down onto your forearms during the pigeon pose, bringing your chest down towards your front leg.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"2. Standing Hip CARs","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"7xmEa3XXsKgQunU3DDZ1DG","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you've ever played soccer, you'll most likely have done this hip-opening exercise. Standing hip CARs (which stands for controlled articular rotations) are also sometimes referred to as standing hip opener rotations. They are unique exercises because they move a single joint through its full range of motion while the rest of the body is kept still and contracted, making them one of the best standing hip stretches to do before your workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It’s rare that we move our legs in a complete circle, but it’s important that we mobilize our hips in this way because the hip joint is a ball-and-socket joint. In our hip joint, the rounded end of the femur (thigh bone) fits into a socket that allows for this circular movement. But it’s important that we practice this motion to keep the joint healthy and mobile – which is exactly why you need to include standing hip CARs in your routine, whether as a morning hip mobility stretch or a pre-workout warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Standing Hip CARs:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with a tall posture, placing your feet in line with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift up one leg, bending your knee until it is level with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Open your hip, rotating your leg round with your knee pointing outwards.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your foot backward, level with your knee, and extend your leg behind you.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bring your leg back down to the starting position.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To progress this exercise, try gradually increasing the size of your hip circles. You can also introduce holds at various points of the movement to build isometric strength.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"3. Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6G05CsHxoPag4jDsLMoz6L","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re searching for hip flexor stretches for tight hips, this is the hip flexibility exercise for you. Located on the front of the hip and thigh, the hip flexors are one of the primary culprits of hip tightness for those of us who sit down a lot.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The lunge increases hip mobility and flexibility while leaning back into the hamstring stretch lengthens the hamstrings, back, and calves. Utilizing a flow such as this one targets your anterior (front) and posterior (back), helping to improve overall mobility and making it a great dynamic stretch for a warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might also like: ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-hamstring-stretches"},"content":[{"nodeType":"text","value":"The Best Hamstring Stretches For Tight Leg Muscles","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Hip Flexor To Hamstring Stretch:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Starting in a lunge position, place both hands in line with your front foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Slowly push your hips forward, driving your front knee over your toe so you feel a stretch in your hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold this stretch for a few seconds, then rock back, placing the weight on your back knee and straightening your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your hands in the same position, bringing your chest down to your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the hamstring stretch before returning to the start of the flow.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To intensify the stretch, sit into your hip further by driving your front knee further over your toe. When you rock back into the hamstring stretch, try bringing your butt down further toward your calf.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"4. 90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"24GyNHPG5DLlBCvHABYufv","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Another great hip opener is the 90/90 hip stretch, which can be done as a dynamic stretch (pre-workout during the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-warm-up-for-leg-day"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" or as a singular mobility exercise throughout the day) or a static stretch (post-workout).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The front leg in the 90/90 position stretches the hip flexors (particularly the psoas and rectus femoris, which are part of the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-quad-exercises"},"content":[{"nodeType":"text","value":"quad muscles","marks":[],"data":{}}]},{"nodeType":"text","value":"). The back leg, on the other hand, stretches the glutes and external rotators of the hip (including the piriformis). This makes this hip exercise a great all-arounder, targeting the key areas where tightness is often experienced in the hips and the surrounding muscles.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Dynamic Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sit on the mat and form a ‘Z’ shape with your legs by bringing them into a 90-degree position, placing your right leg in front and your left leg behind. The right knee should be in front of your hip, foot in line with knee. For the left leg, the knee should be next to the hip and the foot under the knee.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keeping the sides of the feet in contact with the floor, lean back slightly, placing your hands on the ground to stabilize yourself if needed.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your knees and rotate through the hips, moving to your legs and torso so your opposite leg is now in front and you are facing the other way. Your feet should rotate with your legs, but stay in contact with the floor the whole time.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reverse the movement, lifting the knees so the right leg is once again at the front of the body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 reps on each side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once your hips become more mobile, the stretch should become easier, and you’ll find you can sit more upright or even lean forward slightly. You can also try this hip exercise without placing your hands on the floor, which is a more difficult variation.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Static Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Come into your 90/90 position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge at the waist, aiming to bring your chest over your front knee. Make sure you keep a neutral spine and don’t round the lower back.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your palms on the floor, or come down to your forearms for a deeper stretch. Hold for 20-30 seconds.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"5. Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3y4f11mllY5u5RZCh3Lr5U","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Named by ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.instagram.com/squat_university/"},"content":[{"nodeType":"text","value":"Dr. Aaron Horschig of Squat University","marks":[],"data":{}}]},{"nodeType":"text","value":" as the best hip mobility exercise, the kettlebell hip shift is a great way to improve hip abduction and external rotation. Using a moderate-heavy weight kettlebell, you’ll be guided into a new range of motion, which does wonders for opening up tight hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This exercise is a great primer for lifts that require mobile hips, such as squats and deadlifts. Do it two to three times a week, and you’ll be surprised at how your squat depth, form, and range of motion improve.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Kettlebell Hip Shift:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Start by kneeling on the ground. Take one leg out to the side, placing the foot in line with the kneeling knee, pointing the toe anywhere between a 45-degree and 90-degree angle.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Take hold of the kettlebell horn with both hands, holding it down in front of you. Make sure your pelvis is tucked under, your core braced, and keep your chest up.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Shift your weight towards the outstretched leg, letting the kettlebell's weight drag your knee over your toe. You should feel a stretch in your groin and hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold for 5 seconds, then return to the middle. Repeat for 10 reps, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" As your hip mobility improves, work towards getting your kneeling leg parallel to your body at a 90-degree angle, gradually increasing the angle over time.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Causes Extremely Tight Hips?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So you now know how to release tight hips with these hip stretches, but why do we get tight hips in the first place?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There are two main causes of tight hips:","marks":[],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sitting down for long periods: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is the most common cause of hip tightness. When sitting down, the hips spend more time in a flexed position. Over time, this causes the hip flexor muscles to become overworked, which can cause weak hips and feelings of tightness.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Overuse of quadriceps and hip flexors:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" This cause is the total opposite: Using your hip flexors too much (i.e., continuous repetitive movement, such as running or cycling or doing lots of running or jumping, often seen in sports such as soccer or martial arts) can cause tightness. This can lead to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://my.clevelandclinic.org/health/diseases/overtraining-syndrome"},"content":[{"nodeType":"text","value":"overtraining syndrome","marks":[],"data":{}}]},{"nodeType":"text","value":" and, worse, hip flexor stra","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Both of these causes are further aggravated by a couple of factors:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor pre-workout hip mobility exercises","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor post-workout mobility drills","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Weakness in other muscle groups (e.g., core, glutes, piriformis – a small muscle of the butt located behind the glutes), can lead to the hip flexors compensating to stabilize the spine and pelvis.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Therefore, it’s important to stretch the hips and do active hip mobility exercises pre and post-workout to strengthen the hips and keep them mobile, as well as give adequate time to train the surrounding muscle groups so they can support the hips and keep them healthy.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Should You Do Hip Mobility Stretches?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In case you aren’t feeling convinced enough already, there are many benefits to doing hip opening stretches, the main ones being:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reduced risk of injury:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips lead to incorrect form. Improving hip mobility helps maintain proper alignment, reduce stress on joints, and prevent injuries.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Alleviate Lower Back Pain:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Lower back pain is frustrating, especially when you can’t identify the cause. Well, the cause might just be Tight hip flexors. The psoas (the main muscle in the hip flexor) connects directly to the femur and lumbar vertebrae (lower back), making tight hip flexors a common cause of lower back pain. (If you have lower back pain, you might also benefit from these ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-back-stretches-for-flexibility"},"content":[{"nodeType":"text","value":"back stretches","marks":[],"data":{}}]},{"nodeType":"text","value":".)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Better posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips can often lead to a slouched posture–something we all want to avoid! Keeping your hips mobile will help you keep a more upright posture, reducing stress on the spine and improving breathing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Improved athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Stronger, more mobile hips will not only help you squat down low but will help you drive out of the squat more powerfully, too. The stronger your hips, the faster you’ll run, jump, and pivot due to greater force production in the hips.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Whether you are experiencing several of the above symptoms or you have no hip mobility issues at all, you should be doing hip mobility exercises. Implementing good hip mobility prehab to prevent problems from occurring in the first place is always a much better option than trying to remedy an issue once it has occurred, so be committed and consistent in your approach to hip mobility. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/what-is-prehab-heres-how-prehab-can-help-towards-your-fitness-goals"},"content":[{"nodeType":"text","value":"Find out more about prehab and how you can implement it into your training","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"PaGheCd0spsjrJ4Jb5A8O","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Ready, Set, Stretch!","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you want to say goodbye to tight hips, improve your form, and keep aches and injuries at bay, then you need to start giving your hips the attention they deserve. Add some dynamic hip stretches before your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"nodeType":"text","value":"lower body workout","marks":[],"data":{}}]},{"nodeType":"text","value":", and pick a couple of hip opening exercises for your cool down, holding the positions for longer to release any tension. For extra points, do some throughout the day, too (you can even do them whilst watching Love Island – we won’t tell if you don’t). One thing’s for certain: wherever and whenever you do these hip mobility exercises, you’ll notice massive changes that will make you never want to stop.","marks":[],"data":{}}]}]},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71TWspD3xWmY4VX3gZQ4MM","type":"Entry","createdAt":"2019-12-11T22:51:54.717Z","updatedAt":"2025-04-15T09:35:46.028Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":138,"revision":27,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"title":"Fitness","slug":"fitness","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Fitness & Workouts","metaDescription":"Bringing you all you need to know to take your training to the next level. 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In fact, we’d go as far as saying that having the right workout split can make or break your gym routine… get the right one, and you could be seeing your gains accelerate; get the wrong one, and you may just end up feeling unmotivated, overtraining, and nowhere near your fitness goals.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"So, how do you choose the right workout split?","nodeType":"text"},{"data":{},"marks":[],"value":" We’ve put together a guide of the very best workout splits for different levels and goals – so whether a workout split is an entirely new concept to you, or you’re looking for a new training split to accelerate your progress, we have the answer.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Get ready to enter the world of PPLs, back and bis, and the full body sesh. 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Not only does it ensure no muscle goes untouched, but it also gives you structure to track your progress week-on-week to implement progressive overload (i.e. increasing the load each week). Oh, and you know that feeling when you’re attempting to do a lift but your muscles feel so tired and sore that you struggle? With programmed rest days and structure that sees different muscle groups trained on different days, a workout split allows adequate time for recovery to prevent overtraining and reduce the risk of injury.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Splits can come in 2, 3, 4, and 5 day workout splits (or even more in some cases!), and there’s a variety of ways to implement a workout split (this is where things get a little complicated, but we’ll break it down for you).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The most common workout splits are:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Full Body Workout Split:","nodeType":"text"},{"data":{},"marks":[],"value":" (best workout split for beginners)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Push, Pull, Legs Workout Split: ","nodeType":"text"},{"data":{},"marks":[],"value":"(best workout split for intermediate lifters)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Upper, Lower Workout Split:","nodeType":"text"},{"data":{},"marks":[],"value":" (best workout split for strength gains)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Body Part Workout Split:","nodeType":"text"},{"data":{},"marks":[],"value":" (best workout split for muscle gain ie. hypertrophy).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"You might already be following one of these splits (whether you realize it or not), but ensuring you are on the ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"right","nodeType":"text"},{"data":{},"marks":[],"value":" workout split for your level and goals is essential. 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When training full body, this would mean you need a full 48 hours between training sessions, making it hard to increase the frequency without the risk of overtraining.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best Workout Split For Intermediate Lifters: Push Pull Legs Workout Split","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Number of days:","nodeType":"text"},{"data":{},"marks":[],"value":" 3 day workout split, or 6 day workout split (with 3 days on, 1 day off in a cyclical format)","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re looking to hit every single muscle group then a PPL workout split (push pull legs) is a simple format to follow: One day you focus on upper body pushing exercises, the next you focus on upper body pulling exercises, then finally, you train legs. 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Or it was how you got your running in when the weather turned bad, your favorite running route was covered in snow, or you simply couldn’t face the wind chill and cold at 6 am.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Now, treadmill workouts are a regular tool in many runners’ routines. For ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/running-tips-for-beginners"},"content":[{"nodeType":"text","value":"beginners,","marks":[],"data":{}}]},{"nodeType":"text","value":" especially, it can be a place where you can learn pacing without the pressure of unpredictable terrain and build confidence away from busy pavements. For others, it’s the key to consistency and stacking miles - and getting your interval runs in - when life's schedule gets a little chaotic.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But that’s not to say it isn’t different; the moment the belt starts moving, you can instantly feel it. And that’s because it ","marks":[],"data":{}},{"nodeType":"text","value":"is different","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":". But different doesn’t mean worse; it just means running with more control: control of your pace, speed, and environment.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Here’s your guide to running smarter indoors and turning treadmill time into something you look forward to, not tolerate.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4IIL8Ta4328ZgBL3xXo3I3","type":"Entry","createdAt":"2025-12-23T15:14:48.223Z","updatedAt":"2025-12-23T15:14:48.223Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"en-US"},"fields":{"label":"How Is Running On A Treadmill Different To Outdoor Running?","title":"How Is Running On A Treadmill Different To Outdoor Running?","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"75DMwIAiK9JE8ayqtQEReL","type":"Entry","createdAt":"2025-12-23T15:12:02.208Z","updatedAt":"2025-12-23T15:12:04.340Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Running Rhythm Is Altered","headerContent":"Running Rhythm Is Altered","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Running on a treadmill is still running, but it does ","marks":[],"data":{}},{"nodeType":"text","value":"land","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" differently on your body compared to heading out on the road or trails. Besides the lack of natural breeze, a lot of runners talk about the belt creating a ","marks":[],"data":{}},{"nodeType":"text","value":"slightly different rhythm","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":". This is because the treadmill holds a fixed pace. Your stride and cadence don’t get to ebb and flow the way they naturally do outside, which can feel like the treadmill is setting the rhythm for you, rather than you finding it naturally yourself.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7Erc3lT5ArD9eIaWhW4wxs","type":"Entry","createdAt":"2025-12-23T15:12:31.339Z","updatedAt":"2025-12-23T15:12:31.339Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Muscles Engage Less Due To Added Resistance","headerContent":"Muscles Engage Less Due To Added Resistance","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The biomechanics of running are also altered.","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" When you’re outside, you generate forward momentum by pushing off the ground, engaging the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-hamstring-exercises"},"content":[{"nodeType":"text","value":"hamstrings ","marks":[],"data":{}}]},{"nodeType":"text","value":"and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glutes ","marks":[],"data":{}}]},{"nodeType":"text","value":"with each stride. But on a treadmill, your foot is pushing off a moving belt, creating a slight pull that changes how your muscles fire [1]. It can feel easier, but at times, like your muscles are engaging less.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5pfvkmvY4dd5wuYcaQPAdX","type":"Entry","createdAt":"2025-12-23T15:13:21.238Z","updatedAt":"2025-12-23T15:13:21.238Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Stride Length Can Shorten","headerContent":"Stride Length Can Shorten","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"On the belt, you also tend to run with a ","marks":[],"data":{}},{"nodeType":"text","value":"shorter stride length","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" and slightly ","marks":[],"data":{}},{"nodeType":"text","value":"higher cadence","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", which can actually be a good thing - it means you’re taking quicker, lighter steps, landing your foot closer to your body (under your center of gravity) and reducing force impact. Because of this more compact stride pattern and the treadmill’s cushioned surface, treadmills are commonly used in rehabilitation and return-to-sport programmes where taking it slow and limiting impact are priorities [1].","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3qG79tZrUhwTn9BpfcaWwA","type":"Entry","createdAt":"2025-12-23T15:14:44.279Z","updatedAt":"2025-12-23T15:14:44.279Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Perceived Effort Changes","headerContent":"Perceived Effort Changes","content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Perceived effort","nodeType":"text"},{"data":{},"marks":[],"value":" is another big one in terms of the differences between the two run types. Many people say the same pace feels tougher outside because of real-world considerations like changing terrain, wind, and constant micro-adjustments. Others say the reverse, and find treadmill running feels harder because of the monotony, lack of stimuli, and awareness that one wrong move could send you flying.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Research has also shown that treadmill running can cause dehydration faster than outdoor running because the heat dissipates less efficiently. No natural breeze = less sweat evaporation. 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Both types of run help to build your cardiovascular fitness and get better at running, so when you embrace the differences, you can get the most out of the belt.","marks":[],"data":{}}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"💡Treadmill workout tip:","marks":[{"type":"bold"},{"type":"italic"}],"data":{}},{"nodeType":"text","value":" Most people also wonder if treadmill workouts are easier or harder than outdoor running. Both use your cardiovascular engine to work through your gait cycle, and studies show that the metabolic demand between treadmill and outdoor running is almost identical… almost.","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Running outdoors means you’re always subtly working against air resistance. But setting the incline to 1% best replicates the energy cost of running outside because it mimics the missing resistance. If you keep the treadmill flat, it can feel easier simply because there’s no air pushing back at you. Set it to 1% and you get that real feel [3].","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The Best Treadmill Workouts for Running","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"One thing about treadmill workouts, and something that most definitely trumps outdoor running, is that they’re incredibly precise. Outdoors, your place fluctuates; on the treadmill, your pace holds. That gives beginners confidence to know what a certain pace feels like and stick to it. And for experienced runners, it offers control when needed and structure to hit ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/interval-running"},"content":[{"nodeType":"text","value":"intervals ","marks":[],"data":{}}]},{"nodeType":"text","value":"and tough training blocks in their marathon blocks without worrying about finding the nearest hill or suitable run route.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Here are the best treadmill workouts to try for every level. And if you have a specific distance you’re training for? Why not discover a full training plan for your run (for free) below? 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You’ll alternate between controlled bursts of jogging and restorative walking phases.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The Workout:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For beginner treadmill running, start with a comfortable jogging pace between 4-6 mph (6.4-9.6 km/h)","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Run for 1 minute, walk for 2 minutes.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Run pace: ","marks":[],"data":{}},{"nodeType":"text","value":"4–6 mph (6.4–9.6 km/h)","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Roughly ","marks":[],"data":{}},{"nodeType":"text","value":"9:20–6:15 min/km","marks":[{"type":"bold"}],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"(RPE 4–5 | HR 65–75% max | Zone 2)","marks":[{"type":"bold"}],"data":{}}]}]}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Walk pace: comfortable ","marks":[],"data":{}},{"nodeType":"text","value":"(RPE 2–3 | HR <65% max | Zone 1)","marks":[{"type":"bold"}],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat 10 times.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you feel comfortable, increase the incline by ","marks":[],"data":{}},{"nodeType":"text","value":"0.5-1 percent","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" for the final stint.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3cCYiPkd7fzMvxiUIz04Hi","type":"Entry","createdAt":"2025-12-23T13:35:03.778Z","updatedAt":"2025-12-23T13:35:03.778Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Progressive Runs","headerContent":"Progressive Runs","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Start at a very easy jogging pace, then build gradually.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The Workout:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"10 minutes at an easy effort (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 2–4 | HR 60–70% | Zone 2","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":")","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"10 minutes at a steady effort (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 5-6, HR 70-80%, Zone 2/Low Zone 3","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":")","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"5 minutes slightly faster (","marks":[],"data":{}},{"nodeType":"text","value":"RPE 6-7, HR 80-85% | Zone 3","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":")","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The goal isn’t speed; 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Outdoor pace and treadmill pace are cousins, not twins. Running outside can feel drastically different from running inside; your pace shifts naturally with terrain, wind, heat, and route changes. Indoors, the pace is fixed - but even treadmills differ from one another. Belt quality, cushioning, incline calibration, temperature, and even how frequently the machine is serviced can make you feel fast on one treadmill and sluggish on another.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Because of this, finding your ","marks":[],"data":{}},{"nodeType":"text","value":"true","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" treadmill pace takes practice.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Here are a few pacing strategies to help:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. 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Your body can provide as much pacing data as a display.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You can measure your perceived effort by your:","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Breathing","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Easy = breathing steady and controlled.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tempo = breathing deep but manageable.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Speed = breathing sharp and rhythmic.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Conversation test:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Easy = full sentences, can keep up a conversation.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Steady = short sentences between deep breaths.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hard = single words, focus is on the breathing.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How your legs feel:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If the belt feels like it's dragging your legs behind you or you can’t settle into a rhythm, that’s a clue that the pace is probably too high.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Adjust your running to the treadmill’s feel and your perceived exertion, rather than forcing an outdoor pace. Then pair this with a 1% incline if you want your treadmill workout effort to closely match the resistance of running outdoors.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Expect the “treadmill temptation” to creep in.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Seeing your pace on a screen in front of you makes it way too easy to overestimate your ability and go too fast, too soon. Many runners unintentionally drift too fast during treadmill ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"nodeType":"text","value":"easy runs","marks":[],"data":{}}]},{"nodeType":"text","value":" because the belt feels smoother than the pavement. Sound like you?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Here’s how to avoid this:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your ego in check by starting 0.3–0.5 mph (0.5–0.8 km/h) slower than your normal easy pace.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ease into the run and use the first 5 minutes as a “calibration period.”","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re following a structured workout, set the pace for the run, ","marks":[],"data":{}},{"nodeType":"text","value":"and stick to it.","marks":[{"type":"bold"}],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If an “easy” treadmill run turns into a tempo run by accident, you're setting tomorrow’s session up for fatigue.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Use incline for a realistic feel.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"0 percent will always feel slightly easier because there’s no wind resistance or terrain variation. If you want an outdoor-equivalent run, set the incline to 1%. Use 2-10% for hill training to target the ","marks":[],"data":{}},{"nodeType":"text","value":"glutes","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", ","marks":[],"data":{}},{"nodeType":"text","value":"calves","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", and ","marks":[],"data":{}},{"nodeType":"text","value":"hamstrings","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" more aggressively.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"4. Use heart rate zones and RPE to structure runs reliably.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Treadmills are ideal for zone-based training because the base stays exactly where you set it, even if your stride slows down or speeds up. Use this to your advantage when it comes to structuring your runs [5].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pacing basics:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Easy runs/long runs (Zone 2 / RPE 2–4): ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"You should feel relaxed, smooth, and able to run continuously for a long time (your long run time). There should be no tension in the shoulders, and your breathing should be fairly steady. If your HR is climbing fast, reduce the pace.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tempos/race effort (Zone 3 / RPE 6–7): ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Strong, steady, and controlled. You should definitely feel an increase in effort here - like you’re working but not straining. This is a comfortably hard effort, which may feel tougher outside than on the treadmill, as you can hold the rhythm with less drift and fatigue.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Speed work (Zone 4–5 / RPE 8–9): ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Short fast intervals are the pace that requires clear focus and agility. Your heart rate is higher, and so is your effort. Make sure you’re fully warmed up; treadmills can feel punishing at high speeds without preparation.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Treadmill Running Form Tips","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form matters even more indoors because the belt gives you immediate feedback. Good posture makes the run feel smoother, more natural, and far less tiring.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your head and neck relaxed: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Look forward, not down at your feet. Your spine will thank you, and your stride rhythm will stay more consistent.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Aim for a naturally quick threshold: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Somewhere in the 165-180 steps per minute range. If you don’t have a fitness tracker, just choose a pace where your steps feel light and rhythmic instead of long and heavy.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Avoid overstriding:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Your foot placement is everything. The belt moves underneath you, so striding too far forward with your foot can throw your balance off. Keep your feet landing under your hips (your centre of gravity).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Arm swing relaxed:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Keep your elbows relaxed and close to your body, letting your arms swing. Don’t grip the sides; it limits your natural movement and puts pressure on your shoulders.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Use a safety clip if you’re new:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" If you’re still getting comfortable on the treadmill, clip the safety cord to your clothing. If you stumble or drift too far back, it automatically stops the belt. 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Break it down into doable chunks for your brain, like 3km x 3 times. 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But the truth about treadmill running is nuanced, so here’s a clearer look at what treadmills genuinely offer and where they fall short.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The pros","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A treadmill gives you a fully controlled environment, meaning no wind trying to push you backwards, no rain soaking your shoes, no traffic, and no unpredictable terrain interrupting your run.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It allows for extremely precise pacing because the speed stays exactly where you set it, making it ideal for tempo runs, interval sessions, or practising race pace.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The cushioned belt provides a more joint-friendly surface than most pavements, reducing impact and helping you accumulate recovery miles with less strain[6].","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Holding specific heart-rate zones is easier indoors because the pace stays steady, which is especially helpful for zone 2 training. Many runners struggle to keep their effort low enough outside, where slowing down can feel awkward or too slow, but the treadmill makes that controlled, easy pace far more achievable.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For time-pressed days, treadmills are great. When you’ve only carved out a tight 30-minute window, you don’t need to plot a route or worry about traffic; you just step on, start running, and you can still make your plans afterwards.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Many beginners feel safer and more confident on a treadmill thanks to the predictable surface, easy access to water, and the ability to stop instantly if something feels off.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For anyone marathon training through winter, a treadmill becomes a weatherproof lifeline that keeps your long-run routine intact.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It also helps slow down shoe wear, offers built-in entertainment if you pair it with Netflix, and provides a safe space free from cars, dogs, and unexpected interruptions.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"And the cons?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The treadmill isn’t the perfect substitute for outdoors. Because the belt moves underneath you, you recruit fewer stabilizing muscles than you would outside, which can slightly reduce natural strength development.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The repetitive motion of treadmill running can lead to overuse issues if you spend long periods at the same pace or use the treadmill for high-volume training without variation [7].","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Mentally, treadmill running can feel tougher because the scenery never changes, and the minutes can feel slow. You have to create your own entertainment and dig deep for motivation.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Treadmills vary widely in quality, so one might feel bouncy and forgiving while another feels heavy or poorly calibrated, sometimes it can take a few sessions to understand a new machine’s personality.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Heat builds up quickly without outdoor airflow, making easy runs feel harder than expected, causing sweat levels to spike and fatigue to creep in faster than it would outside.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How Often Should You Do Treadmill Runs?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This depends entirely on your goals, your routine, and what feels good for your body.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re training through winter, you might lean on the treadmill for two to three runs per week, then head outdoors for your long run (","marks":[],"data":{}},{"nodeType":"text","value":"if","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" you can brave the cold). If you’re building speed, you might choose the treadmill for your interval sessions because of the pace precision. If safety is an issue (dark early mornings/evenings in winter, or isolated locations), then the treadmill becomes your saving grace.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But to avoid overuse injuries, try to keep some variety in your programme. Don’t just get on the treadmill and press start every time. Mix inclines. Mix speeds. Mix indoor and outdoor runs when you can. Don’t increase your mileage too quickly, especially on a treadmill, where repetitive mechanics can take a toll on your muscles and joints. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/progressive-overload"},"content":[{"nodeType":"text","value":"Progressive overload","marks":[],"data":{}}]},{"nodeType":"text","value":" applies to running, too!","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7tb8ebhjGLgplakDL0jKzY","type":"Entry","createdAt":"2025-12-23T14:50:35.845Z","updatedAt":"2025-12-23T14:50:35.845Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":9,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"en-US"},"fields":{"label":"Treadmill Workout FAQs","title":"Treadmill Workout FAQs","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7B4DPACwMc24Xh6j71B23K","type":"Entry","createdAt":"2025-12-23T14:47:50.889Z","updatedAt":"2025-12-23T14:47:50.889Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Is treadmill running accurate?","headerContent":"Is treadmill running accurate?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Treadmills can be very accurate for ","marks":[],"data":{}},{"nodeType":"text","value":"distance and pace","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" because they measure how many times the belt rotates, and most well-maintained machines stay within a small margin of error when calibrated correctly. Modern treadmills, especially commercial or quality home units, typically track distance within about 1–2% accuracy because the belt length and rotation are known quantities [8].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"However, accuracy isn’t perfect on every treadmill. Older or poorly serviced machines can drift out of calibration and skew distance and pace by a few percent.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Watches and fitness trackers add another layer of uncertainty when running indoors. Outside, they use GPS, which is usually quite reliable, but on a treadmill, GPS can’t work. Instead, they rely on arm movement and internal sensors to ","marks":[],"data":{}},{"nodeType":"text","value":"estimate","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" distance and pace, which often leads to discrepancies. Runners frequently note that their watch and treadmill show very different splits and distances during the same indoor run.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research also shows that treadmill-based measurements can differ from outdoor movement patterns, meaning devices calibrated using treadmill data may misestimate actual speed or energy expenditure when compared with overground calibration [9].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For practical training, the treadmill’s own distance and pace are usually more consistent than a smartwatch’s indoor estimate. It all goes back to treating treadmill running as different, not better, not worse, just different.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7wU0JmsXkYKGlM6QE7bHFZ","type":"Entry","createdAt":"2025-12-23T14:48:23.382Z","updatedAt":"2025-12-23T14:48:23.382Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"What incline should you use on a treadmill?","headerContent":"What incline should you use on a treadmill?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It depends on the type of run you’re doing. As we mentioned earlier, 1% incline works for most ready and steady runs if you want to replicate the mild resistance of running outdoors. 3-10% work for hill sprints, but steep climbs (above 10) should be used sparingly to avoid overloading your calves and Achilles.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1jkxdZg0FhZlp78XiobTSK","type":"Entry","createdAt":"2025-12-23T14:48:48.416Z","updatedAt":"2025-12-23T14:48:48.416Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"What’s the best treadmill speed for beginners?","headerContent":"What’s the best treadmill speed for beginners?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A comfortable beginner pace usually sits between 4-5mph (6.4-9.6 km/h), but it’s less about the numbers and more about whether you could hold a conversation while running. To test this, why not buddy up with a friend and run next to each other while trying to maintain a back-and-forth chat while running. Start slow, especially if you’re new or nervous to get used to the belt, then bump the speed up in tiny increments until it feels smooth and sustainable.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2rmYwPoArjEmGdtxMx5HcK","type":"Entry","createdAt":"2025-12-23T14:49:31.181Z","updatedAt":"2025-12-23T14:49:31.181Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Is it OK to do all your training on a treadmill?","headerContent":"Is it OK to do all your training on a treadmill?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Yes, you can complete an entire training block indoors. Plenty of runners prepare for races almost exclusively on treadmills, especially during winter. The trick is to mix in inclines, vary your pace, and give your legs some strength work to keep stabilizer muscles engaged and keep injury-free. If you’re training for a race, adding at least a little outdoor running now and then helps you adapt to terrain and pacing shifts. You’ll be grateful for the change of scenery!","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5UDh713nuNFhoMxhMnNuTK","type":"Entry","createdAt":"2025-12-23T14:49:51.292Z","updatedAt":"2025-12-23T14:49:51.292Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Does treadmill running build speed?","headerContent":"Does treadmill running build speed?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Treadmills are probably one of the best ways to build speed, in fact. They’re brilliant for intervals, tempo runs, and sprints because you can lock in a pace and hold it, no unexpected hill around the corner to slow you down. The belt also encourages quicker leg turnover, which can translate into faster outdoor speeds when paired with regular strength and form training.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7ys4hNxsGeRXkVXWvtlTDg","type":"Entry","createdAt":"2025-12-23T14:50:13.806Z","updatedAt":"2025-12-23T14:50:13.806Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"What shoes should I wear on a treadmill?","headerContent":"What shoes should I wear on a treadmill?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Go for a lightweight running trainer, the ones you use for daily training. You don’t need deep traction or aggressive outsoles since there’s no terrain challenge on a belt, but you still want good cushioning and support. Make sure your shoes feel stable, supportive, and comfortable for longer stints.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Carbon plates? Not necessary for your everyday training on a treadmill.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"O6k7Vve6hyZB7t5VtWvky","type":"Entry","createdAt":"2025-12-23T14:50:32.610Z","updatedAt":"2025-12-23T14:50:32.610Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Are treadmills good for long runs?","headerContent":"Are treadmills good for long runs?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The treadmill can be a surprisingly powerful ally for recovery runs or easy long-run mileage. Because the deck absorbs more impact than the road, you tend to clock the distance with less stress on your legs. But the perks don’t stop there - it keeps you dry and warm, you don’t need to dodge cars or foot traffic, and if something doesn’t feel right, you’re one step from the stop button rather than miles from home (toilet breaks, anyone). ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It even protects your shoes from wearing down as quickly. With bottle holders, Netflix, and zero logistical faff, it’s one of the simplest ways to get consistent mileage in. Just make sure you still bring your hydration and energy gels/chews with you, as it will feel warmer than your everyday outdoor run.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Final Thoughts","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You don’t need to replace outdoor miles with treadmill running; both are great training tools to have in your running toolkit. Treadmills for precision, reliability, and a level of consistency you’ll never get outside. Once you stop comparing the belt to the pavement and start using each for what it does best, and what you like best, your running becomes more adaptable, varied, and enjoyable.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Beginners gaining confidence, seasoned runners refining pace, and busy athletes finding pockets of time all benefit from the treadmill. Pace set, incline chosen - let the belt be part of your strategy, not a fallback.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"References","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Nigg, B.M., De Boer, R.W. and Fisher, V. (1995) ‘A kinematic comparison of overground and treadmill running’, ","marks":[],"data":{}},{"nodeType":"text","value":"Medicine and Science in Sports and Exercise","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":", 27(1), pp. 98–105. Available at: ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/7898346/?utm_source=chatgpt.com"},"content":[{"nodeType":"text","value":"https://pubmed.ncbi.nlm.nih.gov/7898346/","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"van Hooren, B., Fuller, J.T., Buckley, J.D., Miller, J.R., Sewell, K., Rao, G., Barton, C., Bishop, C. and Willy, R.W. (2020) ‘Is motorized treadmill running biomechanically comparable to overground running? A systematic review and meta-analysis of cross-over studies’, ","marks":[],"data":{}},{"nodeType":"text","value":"Sports Medicine","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":", 50(4), pp. 785–813. doi: 10.1007/s40279-019-01237-z. Available at: ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/31802395/?utm_source=chatgpt.com"},"content":[{"nodeType":"text","value":"https://pubmed.ncbi.nlm.nih.gov/31802395/","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Maughan, R.J. and Shirreffs, S.M. (2010) ‘Dehydration and rehydration in competitive sport’, ","marks":[],"data":{}},{"nodeType":"text","value":"Scandinavian Journal of Medicine & Science in Sports","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":", 20(Suppl. 3), pp. 40–47. doi:10.1111/j.1600-0838.2010.01207.x. Available at: ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/21029189/?utm_source=chatgpt.com"},"content":[{"nodeType":"text","value":"https://pubmed.ncbi.nlm.nih.gov/21029189","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Jones, A.M. and Doust, J.H. (1996) ‘A 1% treadmill grade most accurately reflects the energetic cost of outdoor running’, ","marks":[],"data":{}},{"nodeType":"text","value":"Journal of Sports Sciences","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":", 14(4), pp. 321–327. Available at: ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.tandfonline.com/doi/abs/10.1080/02640419608727717"},"content":[{"nodeType":"text","value":"https://www.tandfonline.com/doi/abs/10.1080/02640419608727717","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Zhou, Y., Chen, J.G., Li, X.L., Pan, X.L., Zhou, Y.Z., Li, Z.A., Liang, Z.C., Long, J.M., Qin, M.Z., Zhang, J., Shi, B., Wan, B.J., Chi, A.P., Zhu, W.F., Ning, K. and Sun, Y.L. (2021) ‘Biomechanical differences between treadmill and overground running: A systematic review’, ","marks":[],"data":{}},{"nodeType":"text","value":"Sports Medicine – Open","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":", 7, Article 38. Available at: ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://link.springer.com/article/10.1007/s42978-021-00138-w"},"content":[{"nodeType":"text","value":"https://link.springer.com/article/10.1007/s42978-021-00138-w","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Videbæk, S., Bueno, A.M., Nielsen, R.O. and Rasmussen, S. (2015) ‘Incidence of running-related injuries per 1,000 hours of running in different types of runners: A systematic review and meta-analysis’, ","marks":[],"data":{}},{"nodeType":"text","value":"Sports Medicine","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":", 45(7), pp. 1017–1026. Available at: ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/25951917/?utm_source=chatgpt.com"},"content":[{"nodeType":"text","value":"https://pubmed.ncbi.nlm.nih.gov/25951917/","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Barnett, A., Cerin, E., Vandelanotte, C., Matsumoto, A. and Jenkins, D. 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(2015) ‘Validity of treadmill- and track-based individual calibration methods for estimating free-living walking speed and VO₂ using accelerometry’, ","marks":[],"data":{}},{"nodeType":"text","value":"Journal of Sports Sciences","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":", 33(4), pp. 414–422. 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Discover how to do pull-ups and the best strengthening exercises to move from zero to hero. 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But getting that perky, ‘top shelf’ shape can be a little trickier…","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The secret? You need to work the smaller muscles of the glutes too: the glute medius ","marks":[],"data":{}},{"nodeType":"text","value":"and","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" minimus. They may not come near to the glute max in terms of size or power, but when it comes to lifting and sculpting, they’re the ones you want to pay attention to.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Looks aside, our upper glutes play an essential role in hip and pelvic stability, contributing to better performance in compound lifts like squats, deadlifts, and lunges and helping prevent injuries caused by muscular imbalances.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So if you want a butt that lifts (even when you don’t have your favorite pair of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/lift-seamless-leggings/womens"},"content":[{"nodeType":"text","value":"lift seamless leggings","marks":[],"data":{}}]},{"nodeType":"text","value":" on), these are the upper glute exercises you don’t want to hit the snooze button on.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1EZtxg52UR73MKgaEyBsU2","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Muscles Make Up The Upper Glutes?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’ve followed our ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glute workout","marks":[],"data":{}}]},{"nodeType":"text","value":" series already, you’re probably familiar with the anatomy of the glutes. But let’s do a quick refresher:","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The glutes are made up of the glute maximus, glute medius, glute minimus, and piriformis. The glute max is the glute's largest, most superficial muscle (meaning it sits on the outer layer), followed by the glute medius, and finally, the glute minimus (the deepest glute muscle).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When training the upper glutes, you want to focus mainly on the glute medius (and a little on the glute minimus) to achieve that ‘glute shelf’ look.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This smaller glute muscle is positioned at the side of the hip and is responsible for hip abduction (moving your leg away from the midline of your body) and helping to provide stability during walking. It springs into action whenever you step on one leg, walk, run, or lunge [1].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The best way to target the glute med 👉 Single leg exercises combined with abduction movements.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Which brings us nicely to our five best upper glute exercises:","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The 5 Best Upper Glute Exercises","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To make things easy, we’ve gathered the best abduction and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-best-unilateral-leg-exercises-for-building-muscle"},"content":[{"nodeType":"text","value":"single-leg exercises","marks":[],"data":{}}]},{"nodeType":"text","value":" to build, bulk, and tone your top glute shelf.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’ve got bodyweight and banded options that can be done from home, along with weighted variations to increase the intensity of your glute workout. The banded upper glute exercises also work well as part of a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/category/fitness"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" to activate the upper glutes to ensure you engage them during your compound leg exercises.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Side note: For maximum glute pump, the best glute workouts also include ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/compound-vs-isolation-exercises"},"content":[{"nodeType":"text","value":"compound lifts","marks":[],"data":{}}]},{"nodeType":"text","value":" that target both the upper and lower section of your glutes to maximize ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/hypertrophy-training"},"content":[{"nodeType":"text","value":"glute growth","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Lateral Band Walks","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Get your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-use-resistance-bands"},"content":[{"nodeType":"text","value":"resistance band","marks":[],"data":{}}]},{"nodeType":"text","value":" ready–these lateral band walks (AKA crab walks) will have your upper glutes on 🔥. This abduction top glute exercise makes your glutes work against the band to control the movement and keep your knees driving out. Research has found this one of the most effective functional exercises in activating the glute medius [2].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using these as a warm-up (to activate your glutes before your glute workout or leg day lifts) or as a high-rep finisher to maximize work through your glutes once they’re already fatigued from a heavy session.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Lateral Band Walks:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place a booty band just above your knees and stand with your feet shoulder-width apart, toes facing forward.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dip your knees, driving them out to come into a quarter squat. Brace your core, keep your chest up, and either clasp your hands in front of your chest or place your hands on your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your right foot out to the right, keeping your knees driving out. Then, bring your left foot to the right, ensuring you maintain tension on the band as you do so.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue stepping to the right for 10 reps, then reverse the movement and step to the left for 10 reps.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat twice, then rest for a minute before repeating for two more sets.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Keep your knees bent throughout and maintain tension on the band, resisting the urge to let your knees come in. As you get more experienced, increase the weight of the band.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6u1RZHZyxjjBkwBgiqznP3","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Side Plank With Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This simple but effective upper glute exercise is suitable to perform at home and produces high activation in the posterior glute min in the upper glutes [3]. As an adaptation of a regular side plank, the slide plank with hip abduction builds your glutes and enhances hip stability, improving your form and balance when lifting and reducing the risk of injury.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Side Plank With Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie on your side on a mat, with your body in a straight line from your head to your toes. Your legs should be stacked on top of each other. Place your forearm on the floor, with your elbow directly below your shoulder (as if you were about to do a side plank). Rest your top arm straight along your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Brace your core and lift your hips towards the ceiling. You should now be in a side plank, with weight pressing through your forearm and foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your top leg towards the ceiling, keeping the bottom leg still. Lead the motion with your heel, pointing your toes down to engage the glute medius.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your leg until you feel a strong engagement in your upper glutes, pause, then lower it back down to the starting position, stopping just before your legs touch.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps, then come back down, turn over, and switch sides to work the other glute.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Finding this exercise too difficult? Instead of keeping both legs straight, bend both legs at the knee (so you are in a modified side plank position). Then, perform the same steps as above.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Too easy? Hold the lifting position at the top for 3 to 5 seconds to increase time under tension. If you’re feeling strong, add a mini resistance band around your thighs or ankles to increase the intensity.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"4YU46b78qluQ6zJcvn8Lau","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Cable Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cable hip abductions are one of the best exercises for building the top of the glutes. They directly isolate the glute medius without much involvement from the glute max [3]. This single-leg exercise also improves hip stability, which is crucial for balance, posture, and injury prevention.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For this exercise, you’ll need a cable machine and an ankle attachment. If you’re doing your upper glute exercises at home, use a long resistance band looped around something secure. Place your ankle inside the band and perform the movement exactly the same as if you were using a cable machine, following the steps below.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Cable Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Attach the ankle strap to the cable pulley set to the lowest height on the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Adjust the resistance to a light weight (this will likely be the lightest weight on the machine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Velcro the ankle strap around your right ankle. Turn so your left side faces the tower, and your right leg is farthest from the machine. Keep your feet hip-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Placing your left hand onto the tower for stability, lift your right foot off the ground and move it so it hovers directly in front of your left foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Begin the movement by lifting your right leg to the side, away from your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When you’ve lifted as far as you can, pause to feel the glutes engage, then slowly lower your leg back to the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stop just before the weights hit the stack, keeping slight tension on the cable before lifting your leg back up again.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 12 to 15 reps on one leg, then switch sides by attaching the cable to the left ankle, turning around, and performing the same steps on your left side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip: Move explosively on the concentric phase, then move slowly, controlling the eccentric (downward) phase to maximize upper glute engagement.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5ecSHZ9ELjTk8BARJCpBbZ","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"4. Dumbbell Walking Lunge","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research has found walking lunges, particularly when done contralaterally (holding one dumbbell on the opposite side of your body to your first lunging leg), to be extremely good at activating the glute med, providing as much as 90% maximal voluntary isometric contraction [4].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a heavy dumbbell to increase the intensity and work through the legs. You can, however, do bodyweight walking lunges. If you’re short on space, swap dumbbell walking lunges for reverse lunges instead.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Dumbbell Walking Lunges:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Select a single dumbbell or pair of dumbbells and hold them in your hands. Feet should be shoulder-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bracing your core, keeping your chest proud and shoulders back and down, take a step forward with your right leg, lowering into a lunge. Aim to touch your back knee to the ground lightly (or get it as close as possible).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your front heel, bringing your back leg out of the lunge to position your left foot next to your right so you are fully standing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat on the left side, stepping forward into a lunge with your left leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 16 to 20 steps.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" For maximum glute engagement, drive through the heel of your front foot when you come out of the lunge (rather than your toes). This places more emphasis on the glutes. Step with a slightly wider stance to activate the glute medius more.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2tCIeuWrqDGaM1Q6Uf5c2g","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"5. Single-Leg Romanian Deadlifts","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Using a hip-hinge pattern, this powerful single-leg exercise engages the glutes, hamstrings, and lower back. Research has found it is one of the best for glute med activation [5]. Balancing on one leg, the glute medius has to work hard to ","marks":[],"data":{}},{"nodeType":"text","value":"stabilize the pelvis","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" and prevent it from tilting or dropping. The gluteus maximus helps with hip extension, lengthening to control the movement during the eccentric phase (lowering), and contracting (shortening) to extend the hip and bring the torso upright.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a weight for these, such as a single dumbbell or kettlebell in your opposite arm, which helps you balance by offsetting the weight. Using a barbell is more difficult but allows you to lift heavier and work harder to stabilize your hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do A Single Leg RDL (With A Kettlebell Or Dumbbell):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with feet shoulder-width apart, holding your selected dumbbell or kettlebell in your right hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your left leg back one step, shifting your weight into your right foot and placing the toe of your left foot on the floor for balance.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge your hips, pushing them back and bending your torso forward (being careful not to round your back). Keep the dumbbell closer to your body, moving it down your thighs as you hinge over.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue lowering the weight to the floor as far as you can while maintaining a flat back, and you will feel a good stretch in your hamstrings (this will be somewhere between your knees and ankle, but don’t worry about reaching all the way down if you cannot maintain a neutral spine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your right heel, extend your hips, and return your torso to the upright starting position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Squeeze your glutes at the top.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps on one leg, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To make these more challenging, lift your back leg instead of resting it on the ground for stability. This enhances glute engagement, increasing hip extension and the need for the glutes to stabilize the pelvis. It also increases the range of motion, making the hips extend through a greater range and forcing the glutes to work harder.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might need to practice the regular single-leg RDL first, but working up to this variation will work your glutes a lot more!","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"smcAgg6tpfZtLUq0z8HTa","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Tips For How To Build Your Upper Glutes","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form Over Weight:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" You probably know by now that lifting heavy is the key ingredient for building the glutes. But before you start to load on any significant weight, ensure you can execute these upper butt exercises with the proper technique to activate the right muscles.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Challenge yourself:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once you’re comfortable with the exercise technique, it’s time to add some weight. Your glutes are stronger than you think, so don’t be afraid to add some weight and push yourself. Alternate between heavy-weight, lower-rep exercises (e.g., 4 to 6 reps) and lighter, higher-rep sets (e.g., 12 to 15 reps) to activate different muscle fibers.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Progressive Overload:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Gradually increase the weight, reps, or intensity of your glute exercises over time to ensure you keep seeing those glute gains. (Did you know you can track your lifts in the ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"nodeType":"text","value":"Gymshark Training App","marks":[],"data":{}}]},{"nodeType":"text","value":", making it easy to track your progress over time? It’s a game changer.)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Include Variety:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" We all have our favorites. But doing the same exercises over and over, unfortunately, won’t continue to give you results. Switch up the glute exercises, alternating between lunges/squats, hip hinges, and hip abductions. This will ensure you keep progressing and build a well-rounded bubble butt.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Frequency:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" No one said glute gains came quickly. Aim to train your glutes at least twice a week to see progress [6].","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Nutrition is key:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Nutrition and training go hand in hand. To grow your glutes, eat enough ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"nodeType":"text","value":"protein to aid muscle growth","marks":[],"data":{}}]},{"nodeType":"text","value":" and repair, eat in a calorie surplus to give your body enough energy to build muscle, and include complex carbs to fuel your upper butt workouts.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Target The Upper Glutes?","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Aesthetics: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is probably the most apparent benefit of upper glute exercises. Glute max dominant exercises such as hip thrusts and squats will build the size of your glutes, but to achieve that “lifted” upper butt shelf, you need to work the glute medius and minimus with these upper glute exercises.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Upper glute strength contributes to pelvic stability, which is essential for performing heavy lifts like squats, deadlifts, and lunges with proper form. The glute medius is also important in lateral movements, balance, and single-leg stability, so strengthening the upper glutes will benefit sports that require quick changes in direction, such as running, jumping, and sprinting.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Injury prevention:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Weak upper glutes can cause knees to cave inward during exercise. Strengthening the upper glutes will help maintain proper alignment between the hips, knees, and ankles, reducing the risk of injury.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Enhanced posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" The upper glutes significantly support and stabilize the pelvis, hips, and lower back. Strong upper glutes can help improve pelvic stability, ensure proper spinal alignment, and reduce the chance of lower back pain or strain.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"D4IyaH9HD9sDITa3IDh6d","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The Only Upper Glute Workout You Need","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re seeking that ‘booty shelf’ at the top of your glutes, these exercises will get you there.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But there’s much more to glute medius training than meets the eye.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"These small (but still mighty) muscles of the glutes will improve your stability (particularly when it comes to single-leg strength, posture, and form.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re looking in the mirror thinking your lower glutes are way more developed than your upper ones, then you might want to do this whole upper glute workout once a week, and add a couple of these exercises to your leg day workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Or, if you want to feel more upper glute engagement during your compound lifts, use the band or bodyweight upper glute exercises as a warm-up to ensure your glute med and mid are sufficiently activated and engaged.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ready to get training? Download the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"nodeType":"text","value":"Gymshark Training App","marks":[],"data":{}}]},{"nodeType":"text","value":" and access hundreds of free workouts with the ability to track every set and rep as you go. (It’s also not too late to join ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-the-gymshark-66-challenge"},"content":[{"nodeType":"text","value":"Gymshark 66","marks":[],"data":{}}]},{"nodeType":"text","value":"… Our free global fitness challenge will change your life in just 66 days).","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"References:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Fenato, R.R., Araujo, A.C.F. and Guimarães, A.T.B. (2021). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-021-04470-8"},"content":[{"nodeType":"text","value":"Comparison of gluteus medius strength between individuals with obesity and normal-weight individuals: a cross-sectional study","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ford, K., Nguyen, A.-D., Dischiavi, S., Hegedus, E., Zuk, E. and Taylor, J. (2015). 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On a running program, you’ll often use a combination of interval running frameworks, alternating between different types week on week or every couple of weeks to help you reach your goals.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"6bJmOV5ZPcPUT3GzCDEgnO","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"How To Do Interval Running","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ok, so you’ve decided on the type of interval running workout you want to do–or you’ve taken the easy option and chosen one from the ","nodeType":"text"},{"data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"data":{},"marks":[],"value":"Gymshark Training App","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" (we wouldn’t blame you… why do the programming yourself when one of our ","nodeType":"text"},{"data":{"uri":"/blog/article/the-gymshark-lifting-club"},"content":[{"data":{},"marks":[],"value":"Lifting Club","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" coaches could do it for you?).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whatever interval run you are following, you should set your interval run workout out like this:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Step 1: Warm Up","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval runs are hard, so it is very important to warm up properly to raise your heart rate and hit your target pace from the outset. Start with a light jog for 10 minutes to raise your heart rate. Then, perform some ","nodeType":"text"},{"data":{"uri":"/blog/article/dynamic-vs-static-stretching"},"content":[{"data":{},"marks":[],"value":"dynamic stretches","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to loosen and activate your muscles, such as lunges, pogo jumps, and high knees.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Try: ","nodeType":"text"},{"data":{"uri":"/blog/article/stretches-every-runner-should-be-doing-to-avoid-injury"},"content":[{"data":{},"marks":[],"value":"6 Stretches Every Runner Should Be Doing To Avoid Injury","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Step 2: Work Intervals","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Now it’s time to begin your interval run: First up, work intervals. These are your ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"fast-paced","nodeType":"text"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"hard intervals","nodeType":"text"},{"data":{},"marks":[],"value":". Jonny’s best advice when it comes to interval training and getting in the red zone is to ‘full send it: If it says red zone on your program, get in the red zone! This will not feel easy, but you have to push yourself.’","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"It’s common for the first interval to feel harder or slower due to the increase in oxygen demand, but as your heart rate acclimatizes, you should settle into the pace fairly soon (particularly if you have good cardio fitness). Don’t be afraid to push yourself hard on these–but also focus on being consistent for the duration of your intervals (i.e., don’t go out too hot!). If you feel good, you can increase the speed of the final interval.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Step 3: Recovery Intervals","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"These are your slower recovery periods between your working intervals. The purpose of these intervals is to lower your heart rate and oxygen consumption rate, allowing you to maintain your running for longer. Your recovery interval might be a walk or a light jog. Don’t be afraid to go slow–even if it feels difficult! The slower, the better.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Step 4: Cool Down","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Once you have finished your interval run workout, take some time to cool down to allow your heart rate to lower gradually. This should be an easy effort jog for 5 or 10 minutes.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Should I Do In Between Work Intervals?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"There are a few different approaches to recovery periods. These are:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Stand","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Stopping entirely is not the recommended interval rest period–however, if you’re doing very fast, intense intervals and only have a short rest period, you may, at times, need to stop and catch your breath before starting the next interval.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Walk","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This method is best for short intervals, working on your top speed when you require full phosphocreatine stores (the energy that fuels short bursts of intense effort) to help you push to your best effort. ‘If you’re a beginner, this might be a suitable recovery interval, allowing you to catch your breath while while the muscles’ supply of phosphocreatine replenishes’.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Easy Jog","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"‘If you’re an intermediate to advanced runner, I will almost always program an active recovery interval, such a jog’, shares Jonny. However, you still need to take the jog ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"slowly","nodeType":"text"},{"data":{},"marks":[],"value":". Jogging allows the heart rate to lower slightly while keeping the blood flowing through your legs, making the start of the next interval slightly less jarring than if you simply walked or stopped completely.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Float Recoveries","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This is a more advanced rest interval technique commonly used by ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-choose-the-best-running-clothes-for-marathon"},"content":[{"data":{},"marks":[],"value":"marathon","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and half-marathon runners. Float recoveries involve running your pace interval faster than the threshold pace (between a 10K and half-marathon pace) and recovering with a pace slightly slower than the threshold.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Using this interval run technique, your heart rate remains higher as the recovery is much faster than a regular interval run. This teaches your body to quickly move lactate out of the muscles and into the bloodstream, where it can be reused as fuel, helping you run at a more efficient pace.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This method is best for those who have already built up their running economy. Float recoveries are hard, and if you try them too soon, you might end up running at a steady pace the whole workout rather than floating intervals. When starting this method, you could always mix some walking and running recovery intervals into your run.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval Running Tips From A Coach","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Running coach, Jonny Hammond, shares some of his top tips for interval runs:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Always warm up properly: ","nodeType":"text"},{"data":{},"marks":[],"value":"To reduce the risk of injury, prepare your cardiovascular system, and increase blood flow to the muscles, make sure you take sufficient time at the start of your session to warm up.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Choose your setting carefully:","nodeType":"text"},{"data":{},"marks":[],"value":" If you’re a beginner, running on a treadmill makes it much easier to track your intervals and switch between rest and recovery. Running your intervals on the road takes a bit more planning, and you don’t have as much control over the incline.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Progressive overload:","nodeType":"text"},{"data":{},"marks":[],"value":" Just like ","nodeType":"text"},{"data":{"uri":"/blog/article/strength-training-for-running"},"content":[{"data":{},"marks":[],"value":"strength training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", you need to increase the challenge on your body each week to avoid plateauing. Make sure you increase the intensity of your sessions slightly each week. This could be done by increasing the duration of the work interval, decreasing the rest interval, increasing the number of intervals, or increasing your sprint speed.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Don’t overdo it:","nodeType":"text"},{"data":{},"marks":[],"value":" Always follow the 80/20 rule, where 80% of your weekly training volume is ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"zone 2","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and only 20% is interval running. Always program a deload week every 6 to 8 weeks, reducing the volume by 50% or more to allow your body to recover.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Fuel and hydrate properly:","nodeType":"text"},{"data":{},"marks":[],"value":" Eat a small meal or snack with carbohydrates and a little ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"data":{},"marks":[],"value":"protein","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" 1-2 hours before your interval workout. Hydrate well throughout the day (and have an electrolyte drink if you need one). After your interval run, consume a combination of protein and carbohydrates to replenish energy and repair muscle tissue.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"5ANgPi1iRtCKrZ1YOtYtsR","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval Running Workout Examples","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Beginner Interval Run workout","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re new to interval running, the key is not to overcomplicate your interval running workouts. For example, picking a sprint interval would see you run hard for a specific amount of time (or distance), and pair it with a recovery period, such as a walk, to allow you to catch your breathe and reduce your heart rate. For example:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Warm-Up","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by dynamic stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Intervals","nodeType":"text"},{"data":{},"marks":[],"value":": 1-minute run, 1-minute brisk walk. 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This interval run workout helps runners become better at pacing themselves as they run 800m intervals at a pace close to their goal marathon pace.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Yasso 800s interval run looks like this:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Warm-Up","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by dynamic stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Intervals","nodeType":"text"},{"data":{},"marks":[],"value":": Run 800 meters (2 laps around a track) at your target race pace (e.g., 3 minutes for a 3-hour marathon goal). Jog or walk for a set recovery time (usually 400 meters or about 2-3 minutes). Repeat for 6-10 intervals (depending on your training level).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Cool-Down","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by static stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{"target":{"sys":{"id":"4h2xmS0kvGT1R8xobwpaP8","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Learn To Run Faster, By Running Faster","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you think intervals are easy, think again. In order to get something out of interval training, you need to push yourself hard. Pushing yourself into your max effort is uncomfortable–in fact, hybrid trainer ","nodeType":"text"},{"data":{"uri":"https://www.instagram.com/lucydavis_fit/?hl=en"},"content":[{"data":{},"marks":[],"value":"Lucy Davis","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" goes as far as to say that she often dreads her interval runs. But with interval running, you will really get out what you put in.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"According to Jonny, “Every fit and healthy individual should be doing interval training–whether you’re a beginner or an advanced athlete.” Not only do they help towards the 75 minutes of vigorous-intensity exercise outlined in the Physical Activity Guidelines (","nodeType":"text"},{"data":{"uri":"https://www.who.int/initiatives/behealthy/physical-activity"},"content":[{"data":{},"marks":[],"value":"WHO","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"), but they’re great for improving your cardio fitness and speed. By pushing yourself to run at a faster pace than you normally would for a short period of time, you’ll gradually be able to sustain the pace for longer with less fatigue–helping you to ultimately run faster.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whatever your goal, whatever your distance, interval running could be the key to accelerating the pace of your runs.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Just a heads up: Interval running is an intense form of physical activity that puts a lot of strain on the body. 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The official Hyrox website can be found at ","nodeType":"text"},{"data":{"uri":"https://hyrox.com/"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"www.hyrox.com","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"You’ll see them training in the gym, hear them talking about their next race in a new city in the changing room, and even on social media, you can’t miss the tips, tricks, and advice on how to improve your time. Hyrox has officially taken the fitness world by storm, and its popularity doesn't seem to be slowing down anytime soon. If you haven't signed up for a race yourself, then we’re pretty certain that you know someone who has…","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, what actually is Hyrox? Well, the premise is simple: Run a kilometer, do a functional exercise, run another kilometer–and repeat the same pattern eight times over. It's a heart-racing, sweat-dripping, strength-testing workout–but its simple structure and predictability are part of the reason it's catching on.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you're keen to know more (maybe you're thinking of signing up yourself, or you just want to be in the know about what everyone’s talking about), we'll uncover exactly what the latest fitness trend is, along with details on the exercise stations and division categories.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Ready? Let's hit the ground running.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Is Hyrox?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hyrox is a global functional fitness competition comprised of eight workout stations, broken up with a 1K run between each. Completing the workout in pairs, solo, or in teams of four, the aim is to finish as fast as possible.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"In the past 18 months, its popularity has skyrocketed, most likely because of how accessible the race is: the movements don't require high levels of technical skill and won't take months (or years) to master, but are a test of stamina, muscular endurance, and strength.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The formula of each race remains the same - wherever you compete. This means you can specifically tailor your training and easily compare your performance for each race (if you choose to do more than one).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"FYI: this fitness trend is a style of ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Hybrid Training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":". Hybrid Training is where an athlete trains across multiple disciplines, in this case, challenging the body by combining both strength and endurance.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5seFeVZKAT0w13QGymTsIx","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Are The 8 Hyrox Stations?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Running","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Running makes up 50% of a Hyrox race. Totaling 8K, you'll start by running 1K, then go to your first station. You'll then complete a 1K run in between every station. Even though you don't need to be able to run 8K unbroken, remember that when you aren't running, you will still be doing another exercise, so you'll want to become accustomed to compromised running, which is essentially running for extended periods under fatigue.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Incorporating some easy runs into your training (","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"zone 2 training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":") can help to improve running endurance and capacity. You’ll also want to start including tempo/interval runs into your training plan to help you adapt to running at speed. 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The aim here is to perform the ski erg properly and not rush it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"50m Sled Push","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"The second movement is the ","nodeType":"text"},{"data":{"uri":"/blog/article/guide-to-the-sled-push"},"content":[{"data":{},"marks":[],"value":"sled push","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":": the heaviest station and one of the most important to get right. Do the sled push well, and you can make up time against competitors. Get it wrong, and you'll tire out your legs for the next run.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Split into four lengths of 12.5 meters; you'll have to push the sled over the line, then walk around to push it back the other way. 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You'll want to practice your technique, and if you're competing in doubles, make sure to practice switching over, as having a smooth changeover can save you seconds. Pace yourself on this station and control your breathing as much as possible before you head back out on your 6th run.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"200m Kettlebell Farmers Carry","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"For many stations, we recommend pacing yourself. The ","nodeType":"text"},{"data":{"uri":"/blog/article/guide-to-the-farmers-carry"},"content":[{"data":{},"marks":[],"value":"farmer's carry","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" is an opportunity to go out as fast as possible. The less time you spend holding those kettlebells, the better, as you'll minimize the stopping time needed to rest your grip. 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Opt for same-sex or mixed pairs, but remember that mixed pairs will always use the men's weights.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Pro:","nodeType":"text"},{"data":{},"marks":[],"value":" Take on heavier weights for a more challenging race, individually or in doubles.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Relay:","nodeType":"text"},{"data":{},"marks":[],"value":" Compete in teams of 4, where each team member takes on 2x1km runs and two workout stations.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"3wH4BR68wucARUjrFarexW","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Feeling Persuaded To Sign Up For A Hyrox Race?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hyrox is a test of endurance, strength, and mental resilience. 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But for many of us, things have changed as we’ve gotten older, and it’s likely due to poor hip mobility.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We start to notice it in different ways: Maybe you struggle to reach parallel in your squat; maybe it’s a feeling of tightness when doing strides during your speed sessions; or maybe you’re experiencing back pain that you’ve struggled for so long to pinpoint the cause of. But, as one noughties pop queen taught us: our ‘hips don’t lie’: If your hip mobility is poor, then consequences will begin to show.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The solution? Hip mobility work: Before exercise, after exercise, and maybe sprinkled throughout the day, too, if you’re really feeling committed.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Oh, and we should caveat here that you don’t need to have one of the problems above to do these hip-opening exercises. In fact, we recommend everyone do hip mobility exercises, particularly before lower-body workouts or sports such as soccer, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-your-snatch"},"content":[{"nodeType":"text","value":"weightlifting","marks":[],"data":{}}]},{"nodeType":"text","value":", or track and field activities.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In truth, we know that most people don’t enjoy mobility work. Moving slowly in weird and wonderful positions? It’s not our favorite pastime either, but if you want to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-running-stride"},"content":[{"nodeType":"text","value":"run faster","marks":[],"data":{}}]},{"nodeType":"text","value":", squat deeper, and score that winning goal (and continue to do so with ease as you get older), then you need to set some time aside for hip mobility work.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’ve selected the 5 best hip mobility exercises. We’ve tried, tested, and retested them, and boy, do they work. We’ll show you how, why, and when to do them. You may not think it now, but by the end of this article, you’ll be itching to get started – so what are you waiting for?","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"What You'll Find In This Article:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What Is The Hip Joint?","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The 5 Best Hip Mobility Exercises","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What Causes Extremely Tight Hips?","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Why Should You Do Hip Mobility Stretches?","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"38kAZs0lMWW6moAA9iUnge","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Is The Hip Joint?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As a ball-and-socket joint, the hip can move in all directions (impressive, right?). It’s actually ","marks":[],"data":{}},{"nodeType":"text","value":"one of the most mobile joints in the body","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", but to keep it that way, it needs mobilizing, especially as we age. To do so effectively, we need to work multiple muscles of the hip, which all have different functions. We’ll cover each of the functions briefly so you can understand exactly what we’re targeting with our hip mobility stretches.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5fFUTiCQXstl5rIheH9VD4","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The 5 Best Hip Mobility Exercises You Need To Try","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ok, now we’ve got through the short science lesson, it’s time to get into the exciting stuff: The best hip mobility exercises. These stretches take the hip through it’s full ROM, working the muscle groups discussed above. All you need is a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/products/gymshark-yoga-mat-unit-green-chalk-green-ss24"},"content":[{"nodeType":"text","value":"yoga mat","marks":[],"data":{}}]},{"nodeType":"text","value":" and a kettlebell (or dumbbell) for the last stretch.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"T","marks":[],"data":{}},{"nodeType":"text","value":"he 5 Best Hip Mobility Exercises:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#1-singleleg-downward-dog-to-pigeon-pose"},"content":[{"nodeType":"text","value":"Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#2-standing-hip-cars"},"content":[{"nodeType":"text","value":"Standing Hip Opener Rotations","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#3-hip-flexor-to-hamstring-stretch"},"content":[{"nodeType":"text","value":"Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#4-9090-hip-stretch"},"content":[{"nodeType":"text","value":"90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#5-kettlebell-hip-shift"},"content":[{"nodeType":"text","value":"Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"1. Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1bmRCYNEBKkZsC2gq0Hx2Y","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You may have heard of the pigeon pose, a classic hip-opening exercise that helps stretch the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glutes","marks":[],"data":{}}]},{"nodeType":"text","value":", release the hips and improve hip flexibility. But this variation adds a unique twist: The single-leg downward dog activates the glutes and stretches the hamstrings before stretching any tightness in the hips during the pigeon pose.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the pose for 30-40 seconds until you feel any tightness release before repeating the full flow on the other leg.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Single-Leg Downward Dog To Pigeon Pose:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie flat on your front.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place your hands by your hips and push up into the position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From here, lift your hips and straighten your legs.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From the downward dog position, bring one leg through your arms.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bend the front leg so your foot is behind your opposite hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lower your hips down to a seated position with your back leg extended straight along the mat.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Ensure your hips are square and you’re sitting upright rather than leaning over to one side. To deepen the stretch, come down onto your forearms during the pigeon pose, bringing your chest down towards your front leg.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"2. Standing Hip CARs","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"7xmEa3XXsKgQunU3DDZ1DG","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you've ever played soccer, you'll most likely have done this hip-opening exercise. Standing hip CARs (which stands for controlled articular rotations) are also sometimes referred to as standing hip opener rotations. They are unique exercises because they move a single joint through its full range of motion while the rest of the body is kept still and contracted, making them one of the best standing hip stretches to do before your workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It’s rare that we move our legs in a complete circle, but it’s important that we mobilize our hips in this way because the hip joint is a ball-and-socket joint. In our hip joint, the rounded end of the femur (thigh bone) fits into a socket that allows for this circular movement. But it’s important that we practice this motion to keep the joint healthy and mobile – which is exactly why you need to include standing hip CARs in your routine, whether as a morning hip mobility stretch or a pre-workout warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Standing Hip CARs:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with a tall posture, placing your feet in line with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift up one leg, bending your knee until it is level with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Open your hip, rotating your leg round with your knee pointing outwards.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your foot backward, level with your knee, and extend your leg behind you.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bring your leg back down to the starting position.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To progress this exercise, try gradually increasing the size of your hip circles. You can also introduce holds at various points of the movement to build isometric strength.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"3. Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6G05CsHxoPag4jDsLMoz6L","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re searching for hip flexor stretches for tight hips, this is the hip flexibility exercise for you. Located on the front of the hip and thigh, the hip flexors are one of the primary culprits of hip tightness for those of us who sit down a lot.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The lunge increases hip mobility and flexibility while leaning back into the hamstring stretch lengthens the hamstrings, back, and calves. Utilizing a flow such as this one targets your anterior (front) and posterior (back), helping to improve overall mobility and making it a great dynamic stretch for a warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might also like: ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-hamstring-stretches"},"content":[{"nodeType":"text","value":"The Best Hamstring Stretches For Tight Leg Muscles","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Hip Flexor To Hamstring Stretch:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Starting in a lunge position, place both hands in line with your front foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Slowly push your hips forward, driving your front knee over your toe so you feel a stretch in your hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold this stretch for a few seconds, then rock back, placing the weight on your back knee and straightening your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your hands in the same position, bringing your chest down to your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the hamstring stretch before returning to the start of the flow.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To intensify the stretch, sit into your hip further by driving your front knee further over your toe. When you rock back into the hamstring stretch, try bringing your butt down further toward your calf.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"4. 90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"24GyNHPG5DLlBCvHABYufv","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Another great hip opener is the 90/90 hip stretch, which can be done as a dynamic stretch (pre-workout during the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-warm-up-for-leg-day"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" or as a singular mobility exercise throughout the day) or a static stretch (post-workout).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The front leg in the 90/90 position stretches the hip flexors (particularly the psoas and rectus femoris, which are part of the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-quad-exercises"},"content":[{"nodeType":"text","value":"quad muscles","marks":[],"data":{}}]},{"nodeType":"text","value":"). The back leg, on the other hand, stretches the glutes and external rotators of the hip (including the piriformis). This makes this hip exercise a great all-arounder, targeting the key areas where tightness is often experienced in the hips and the surrounding muscles.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Dynamic Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sit on the mat and form a ‘Z’ shape with your legs by bringing them into a 90-degree position, placing your right leg in front and your left leg behind. The right knee should be in front of your hip, foot in line with knee. For the left leg, the knee should be next to the hip and the foot under the knee.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keeping the sides of the feet in contact with the floor, lean back slightly, placing your hands on the ground to stabilize yourself if needed.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your knees and rotate through the hips, moving to your legs and torso so your opposite leg is now in front and you are facing the other way. Your feet should rotate with your legs, but stay in contact with the floor the whole time.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reverse the movement, lifting the knees so the right leg is once again at the front of the body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 reps on each side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once your hips become more mobile, the stretch should become easier, and you’ll find you can sit more upright or even lean forward slightly. You can also try this hip exercise without placing your hands on the floor, which is a more difficult variation.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Static Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Come into your 90/90 position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge at the waist, aiming to bring your chest over your front knee. Make sure you keep a neutral spine and don’t round the lower back.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your palms on the floor, or come down to your forearms for a deeper stretch. Hold for 20-30 seconds.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"5. Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3y4f11mllY5u5RZCh3Lr5U","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Named by ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.instagram.com/squat_university/"},"content":[{"nodeType":"text","value":"Dr. Aaron Horschig of Squat University","marks":[],"data":{}}]},{"nodeType":"text","value":" as the best hip mobility exercise, the kettlebell hip shift is a great way to improve hip abduction and external rotation. Using a moderate-heavy weight kettlebell, you’ll be guided into a new range of motion, which does wonders for opening up tight hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This exercise is a great primer for lifts that require mobile hips, such as squats and deadlifts. Do it two to three times a week, and you’ll be surprised at how your squat depth, form, and range of motion improve.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Kettlebell Hip Shift:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Start by kneeling on the ground. Take one leg out to the side, placing the foot in line with the kneeling knee, pointing the toe anywhere between a 45-degree and 90-degree angle.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Take hold of the kettlebell horn with both hands, holding it down in front of you. Make sure your pelvis is tucked under, your core braced, and keep your chest up.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Shift your weight towards the outstretched leg, letting the kettlebell's weight drag your knee over your toe. You should feel a stretch in your groin and hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold for 5 seconds, then return to the middle. Repeat for 10 reps, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" As your hip mobility improves, work towards getting your kneeling leg parallel to your body at a 90-degree angle, gradually increasing the angle over time.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Causes Extremely Tight Hips?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So you now know how to release tight hips with these hip stretches, but why do we get tight hips in the first place?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There are two main causes of tight hips:","marks":[],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sitting down for long periods: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is the most common cause of hip tightness. When sitting down, the hips spend more time in a flexed position. Over time, this causes the hip flexor muscles to become overworked, which can cause weak hips and feelings of tightness.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Overuse of quadriceps and hip flexors:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" This cause is the total opposite: Using your hip flexors too much (i.e., continuous repetitive movement, such as running or cycling or doing lots of running or jumping, often seen in sports such as soccer or martial arts) can cause tightness. This can lead to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://my.clevelandclinic.org/health/diseases/overtraining-syndrome"},"content":[{"nodeType":"text","value":"overtraining syndrome","marks":[],"data":{}}]},{"nodeType":"text","value":" and, worse, hip flexor stra","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Both of these causes are further aggravated by a couple of factors:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor pre-workout hip mobility exercises","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor post-workout mobility drills","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Weakness in other muscle groups (e.g., core, glutes, piriformis – a small muscle of the butt located behind the glutes), can lead to the hip flexors compensating to stabilize the spine and pelvis.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Therefore, it’s important to stretch the hips and do active hip mobility exercises pre and post-workout to strengthen the hips and keep them mobile, as well as give adequate time to train the surrounding muscle groups so they can support the hips and keep them healthy.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Should You Do Hip Mobility Stretches?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In case you aren’t feeling convinced enough already, there are many benefits to doing hip opening stretches, the main ones being:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reduced risk of injury:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips lead to incorrect form. Improving hip mobility helps maintain proper alignment, reduce stress on joints, and prevent injuries.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Alleviate Lower Back Pain:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Lower back pain is frustrating, especially when you can’t identify the cause. Well, the cause might just be Tight hip flexors. The psoas (the main muscle in the hip flexor) connects directly to the femur and lumbar vertebrae (lower back), making tight hip flexors a common cause of lower back pain. (If you have lower back pain, you might also benefit from these ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-back-stretches-for-flexibility"},"content":[{"nodeType":"text","value":"back stretches","marks":[],"data":{}}]},{"nodeType":"text","value":".)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Better posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips can often lead to a slouched posture–something we all want to avoid! Keeping your hips mobile will help you keep a more upright posture, reducing stress on the spine and improving breathing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Improved athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Stronger, more mobile hips will not only help you squat down low but will help you drive out of the squat more powerfully, too. The stronger your hips, the faster you’ll run, jump, and pivot due to greater force production in the hips.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Whether you are experiencing several of the above symptoms or you have no hip mobility issues at all, you should be doing hip mobility exercises. Implementing good hip mobility prehab to prevent problems from occurring in the first place is always a much better option than trying to remedy an issue once it has occurred, so be committed and consistent in your approach to hip mobility. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/what-is-prehab-heres-how-prehab-can-help-towards-your-fitness-goals"},"content":[{"nodeType":"text","value":"Find out more about prehab and how you can implement it into your training","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"PaGheCd0spsjrJ4Jb5A8O","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Ready, Set, Stretch!","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you want to say goodbye to tight hips, improve your form, and keep aches and injuries at bay, then you need to start giving your hips the attention they deserve. Add some dynamic hip stretches before your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"nodeType":"text","value":"lower body workout","marks":[],"data":{}}]},{"nodeType":"text","value":", and pick a couple of hip opening exercises for your cool down, holding the positions for longer to release any tension. For extra points, do some throughout the day, too (you can even do them whilst watching Love Island – we won’t tell if you don’t). One thing’s for certain: wherever and whenever you do these hip mobility exercises, you’ll notice massive changes that will make you never want to stop.","marks":[],"data":{}}]}]},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71TWspD3xWmY4VX3gZQ4MM","type":"Entry","createdAt":"2019-12-11T22:51:54.717Z","updatedAt":"2025-04-15T09:35:46.028Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":138,"revision":27,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"title":"Fitness","slug":"fitness","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Fitness & Workouts","metaDescription":"Bringing you all you need to know to take your training to the next level. 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Set Your Grip","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Your grip is your anchor, and the way you set your hands will decide how well your lats switch on.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Grab the bar slightly wider than shoulder-width with an overhand (pronated) grip","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Make sure knuckles are stacked on top of the bar","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Wrap thumbs around the bar for maximum control","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Grip with your palm, not your fingertips","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Cue:","nodeType":"text"},{"data":{},"marks":[],"value":" Imagine trying to ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"bend the bar in half","nodeType":"text"},{"data":{},"marks":[],"value":". This engages your lats before you even move.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"PT Note:","nodeType":"text"},{"data":{},"marks":[],"value":" If your reps fall short of full range, it’s better to use partials plus controlled negatives instead of rushing through messy full reps.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"2. Establish Your Hang","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Your dead hang sets the foundation for the entire rep. 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Here’s the breakdown:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6lAapXlKkbYzfoF0W4pjX2","type":"Entry","createdAt":"2025-12-23T12:30:07.718Z","updatedAt":"2025-12-23T12:30:12.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"en-US"},"fields":{"contentfulLabel":"Close-Grip Pull-Ups:","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"49FaKreQXJEVNCvaIytV3k","type":"Asset","createdAt":"2025-12-23T12:23:23.787Z","updatedAt":"2025-12-23T12:23:23.787Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"en-US"},"fields":{"title":"Neutral close grip pull ups","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/49FaKreQXJEVNCvaIytV3k/f598964023b58772ffb4cc9d6c291995/Neutral_close_grip_pull_ups.mp4","details":{"size":7044872},"fileName":"Neutral close grip pull ups.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Close-Grip Pull-Ups:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":" Hands close together (underhand or overhand) shift more emphasis onto the biceps, forearms, and inner lats. They’re great for arm strength and a slightly easier pull for beginners.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wide-Grip Pull-Ups:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":" Hands placed wider than shoulder-width focus more on the outer lats and upper back, making the move harder and giving that wider “V-shaped” back appearance.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Regular Pull-Ups:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":" Hands shoulder-width apart with palms facing away (overhand), targeting the middle lats, biceps, and upper back. This is the classic all-around pull-up that builds balanced upper-body strength.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Pro Tips To Improve Your Pull Up Form - From A Gymshark PT","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"We spoke to Josh Carr, a Senior Fitness Pro at Gymshark to get his take on the cues that actually move the needle.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"1. Stabilize Your Lower Body","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"A solid pull-up starts with reducing swing. When your legs drift or flay, your body stops moving as one unit, and instead of your back and arms pulling your weight straight up, some of your effort gets wasted trying to control momentum. This is what we call “leaked force,” and it means your lats have to work harder for less return, which makes each rep feel heavier and less controlled than it needs to be.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Squeezing your legs together, bracing your abs, and holding a strong hollow-body shape increases your whole body tension and core stiffness = improved force transfer in vertical pulling movements [10]. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Josh adds:","nodeType":"text"},{"data":{},"marks":[],"value":" “Try tucking your tailbone in and squeezing your glutes for extra stability.”","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"2. Control Every Rep","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Slow reps beat fast ones for building strength.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Slowing down increases ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"time under tension","nodeType":"text"},{"data":{},"marks":[],"value":", especially on the lowering phase, which is linked to better muscle growth and pulling strength.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Aim for a smooth pull-up and a controlled 2–3 second descent. If you’re dropping fast at the bottom, you’re missing one of the biggest strength-building opportunities in the lift.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"3. Get Your Grip Right","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"A proper pronated grip sets you up for cleaner reps. Keep your knuckles on top of the bar and thumbs wrapped underneath. This will help improve control and help engage the lats earlier. This position also reduces over-reliance on the biceps, which is a common reason people struggle with pull-ups.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Think strong hands, active shoulders, relaxed neck, and pull.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"4. Use Partials (Then Negatives)","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"A partial rep means working through the range of motion you can control, even if you can’t complete a full pull-up yet.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Partial pull-ups allow you to build strength at specific joint angles, e.g half-way to the bar, which can help with full-range performance over time. Pairing them with slow negatives helps reinforce that strength through the entire movement pattern.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So in practice: pull as high as you can with control, then finish with a slow 3-5 second negative. This bridges the gap between where you are and your first full rep.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"5. Train Your Core as It Matters","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Pull-ups aren’t just a back exercise. Research shows that the rectus abdominis is one of the most active muscles during pull-ups, working hard to stabilize your body and prevent swinging as you pull [1].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Josh notes:","nodeType":"text"},{"data":{},"marks":[],"value":" “The abs are actually the muscle most active during pull-ups. If your core isn’t strong, you’ll always feel like the movement is harder than it should be.”","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Train your core alongside your pull-ups, and everything will instantly feel more controlled.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7rTRJSLtwFWgibJyPcipb9","type":"Entry","createdAt":"2025-12-23T11:22:37.109Z","updatedAt":"2025-12-23T11:22:37.109Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"mediaEmbed"}},"locale":"en-US"},"fields":{"contentfulLabel":"Pull up guide","embedType":"TikTok","embedCode":" @abbiedennisonfit EFFORTLESS PULL UPS WORKOUT Do this workout once per week, and add the pull up specific exercises to a second upper body day if you’re really serious about making progress! ⭐️ Pull ups 3xAMRAP (use a band if needed) ⭐️ Slow negatives 3xAMRAP ⭐️ Isometric holds 3xAMRAP ⭐️ Barbell row 3x5-6 reps ⭐️ Lat pulldown 3x6-8 reps ⭐️ Barbell bicep curl 3x8-10 reps ⭐️ Dumbbell hammer curls 3x10-12 reps Wearing @R.A.D® ♬ original sound - Abbiedennison
"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How To Get Better At Pull Ups: 5 Exercises To Try","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Struggling to hit your first pull-up, or just want to rack up more reps? Strength isn’t built overnight, but with the right exercises, you can target the exact muscles, grip, and control you need to level up. These five moves are designed to build your lats, arms, core, and grip so that pull-ups go from a struggle to a standard part of your routine.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Lat Pull Downs","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Think of ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"lat-pulldowns","nodeType":"text"},{"data":{},"marks":[],"value":" as pull-ups with training wheels… but in a good way. Lat pull-downs mimic the same vertical pulling pattern but eliminate the challenge of lifting your full bodyweight. That means you can build strength where it matters most - in your lats, while developing more control of the tempo and nailing the mechanics you’ll need on the bar. 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However, they don’t exactly match the full movement pattern of a pull-up, and there’s a better contender…","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"The kneeling lat pulldown at ~80% of bodyweight most closely mimicked pull-ups in muscle activation for less-experienced lifters - because it engages the hip and core in a similar way to a hanging position [1].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"To perform it:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Position yourself directly in front of the lat pulldown machine, with the knees about hip-width apart.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Kneel on the floor or a padded mat so your hips are stacked under your shoulders.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Your hips should be positioned just behind the seat or platform, leaving enough space for your arms to pull freely.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Grip the bar slightly wider than shoulder-width.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Keep your torso tall, core engaged, and shoulders down and back.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pull the bar toward your chest, then slowly return to the start while maintaining tension in your lats and core.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"For further progression, you can perform lat pulldowns on an unstable surface to further improve pull-up endurance so that your muscles learn to coordinate more efficiently [9].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Inverted Rows","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If pull-ups feel miles away, ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"inverted rows","nodeType":"text"},{"data":{},"marks":[],"value":" are your stepping stone. They teach you how to pull with your whole body, not just your arms - so your core, lats, and upper back all start working together. They’re easier than pull-ups, but don’t let that fool you; they build the scapular control and ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"mid-back strength","nodeType":"text"},{"data":{},"marks":[],"value":" you ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"have","nodeType":"text"},{"data":{},"marks":[],"value":" to master to make pull-ups feel smooth. 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When it comes to pull-ups, your back might be strong enough, but if your grip gives out early, the reps stop there. ","nodeType":"text"},{"data":{"uri":"/blog/article/guide-to-the-farmers-carry"},"content":[{"data":{},"marks":[],"value":"Farmer’s carries","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" level up your grip strength fast, while also teaching you how to create full-body tension. How? Holding heavy weights for a distance forces your hand and forearm muscles into overdrive, building isometric tension and strengthening your entire grip. Pair that with the farmers carry full core activation, and you’ve got the perfect formula to prevent swinging.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"76OKExHJEgamGW0WpkZZO7","type":"Entry","createdAt":"2025-12-23T12:34:23.775Z","updatedAt":"2025-12-23T12:34:23.775Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"en-US"},"fields":{"contentfulLabel":"Farmer’s Carries","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4UMjk3ehPUC6c3k5QBIjt4","type":"Asset","createdAt":"2025-06-20T10:37:35.898Z","updatedAt":"2025-06-20T10:37:35.898Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Farmer's Carry (Zach)","description":"","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/4UMjk3ehPUC6c3k5QBIjt4/a6af03fe0f71f2ced3bf9d1361d31558/farmers-carry-1.mp4","details":{"size":4939707},"fileName":"farmers-carry-1.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How to do Farmer’s Carries:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pick up a pair of heavy dumbbells or kettlebells and stand tall with them by your sides, gripping them tightly with your knuckles facing down and palms facing in. 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But getting that perky, ‘top shelf’ shape can be a little trickier…","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The secret? You need to work the smaller muscles of the glutes too: the glute medius ","marks":[],"data":{}},{"nodeType":"text","value":"and","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" minimus. They may not come near to the glute max in terms of size or power, but when it comes to lifting and sculpting, they’re the ones you want to pay attention to.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Looks aside, our upper glutes play an essential role in hip and pelvic stability, contributing to better performance in compound lifts like squats, deadlifts, and lunges and helping prevent injuries caused by muscular imbalances.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So if you want a butt that lifts (even when you don’t have your favorite pair of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/lift-seamless-leggings/womens"},"content":[{"nodeType":"text","value":"lift seamless leggings","marks":[],"data":{}}]},{"nodeType":"text","value":" on), these are the upper glute exercises you don’t want to hit the snooze button on.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1EZtxg52UR73MKgaEyBsU2","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Muscles Make Up The Upper Glutes?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’ve followed our ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glute workout","marks":[],"data":{}}]},{"nodeType":"text","value":" series already, you’re probably familiar with the anatomy of the glutes. But let’s do a quick refresher:","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The glutes are made up of the glute maximus, glute medius, glute minimus, and piriformis. The glute max is the glute's largest, most superficial muscle (meaning it sits on the outer layer), followed by the glute medius, and finally, the glute minimus (the deepest glute muscle).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When training the upper glutes, you want to focus mainly on the glute medius (and a little on the glute minimus) to achieve that ‘glute shelf’ look.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This smaller glute muscle is positioned at the side of the hip and is responsible for hip abduction (moving your leg away from the midline of your body) and helping to provide stability during walking. It springs into action whenever you step on one leg, walk, run, or lunge [1].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The best way to target the glute med 👉 Single leg exercises combined with abduction movements.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Which brings us nicely to our five best upper glute exercises:","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The 5 Best Upper Glute Exercises","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To make things easy, we’ve gathered the best abduction and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-best-unilateral-leg-exercises-for-building-muscle"},"content":[{"nodeType":"text","value":"single-leg exercises","marks":[],"data":{}}]},{"nodeType":"text","value":" to build, bulk, and tone your top glute shelf.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’ve got bodyweight and banded options that can be done from home, along with weighted variations to increase the intensity of your glute workout. The banded upper glute exercises also work well as part of a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/category/fitness"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" to activate the upper glutes to ensure you engage them during your compound leg exercises.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Side note: For maximum glute pump, the best glute workouts also include ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/compound-vs-isolation-exercises"},"content":[{"nodeType":"text","value":"compound lifts","marks":[],"data":{}}]},{"nodeType":"text","value":" that target both the upper and lower section of your glutes to maximize ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/hypertrophy-training"},"content":[{"nodeType":"text","value":"glute growth","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Lateral Band Walks","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Get your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-use-resistance-bands"},"content":[{"nodeType":"text","value":"resistance band","marks":[],"data":{}}]},{"nodeType":"text","value":" ready–these lateral band walks (AKA crab walks) will have your upper glutes on 🔥. This abduction top glute exercise makes your glutes work against the band to control the movement and keep your knees driving out. Research has found this one of the most effective functional exercises in activating the glute medius [2].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using these as a warm-up (to activate your glutes before your glute workout or leg day lifts) or as a high-rep finisher to maximize work through your glutes once they’re already fatigued from a heavy session.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Lateral Band Walks:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place a booty band just above your knees and stand with your feet shoulder-width apart, toes facing forward.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dip your knees, driving them out to come into a quarter squat. Brace your core, keep your chest up, and either clasp your hands in front of your chest or place your hands on your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your right foot out to the right, keeping your knees driving out. Then, bring your left foot to the right, ensuring you maintain tension on the band as you do so.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue stepping to the right for 10 reps, then reverse the movement and step to the left for 10 reps.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat twice, then rest for a minute before repeating for two more sets.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Keep your knees bent throughout and maintain tension on the band, resisting the urge to let your knees come in. As you get more experienced, increase the weight of the band.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6u1RZHZyxjjBkwBgiqznP3","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Side Plank With Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This simple but effective upper glute exercise is suitable to perform at home and produces high activation in the posterior glute min in the upper glutes [3]. As an adaptation of a regular side plank, the slide plank with hip abduction builds your glutes and enhances hip stability, improving your form and balance when lifting and reducing the risk of injury.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Side Plank With Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie on your side on a mat, with your body in a straight line from your head to your toes. Your legs should be stacked on top of each other. Place your forearm on the floor, with your elbow directly below your shoulder (as if you were about to do a side plank). Rest your top arm straight along your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Brace your core and lift your hips towards the ceiling. You should now be in a side plank, with weight pressing through your forearm and foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your top leg towards the ceiling, keeping the bottom leg still. Lead the motion with your heel, pointing your toes down to engage the glute medius.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your leg until you feel a strong engagement in your upper glutes, pause, then lower it back down to the starting position, stopping just before your legs touch.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps, then come back down, turn over, and switch sides to work the other glute.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Finding this exercise too difficult? Instead of keeping both legs straight, bend both legs at the knee (so you are in a modified side plank position). Then, perform the same steps as above.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Too easy? Hold the lifting position at the top for 3 to 5 seconds to increase time under tension. If you’re feeling strong, add a mini resistance band around your thighs or ankles to increase the intensity.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"4YU46b78qluQ6zJcvn8Lau","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Cable Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cable hip abductions are one of the best exercises for building the top of the glutes. They directly isolate the glute medius without much involvement from the glute max [3]. This single-leg exercise also improves hip stability, which is crucial for balance, posture, and injury prevention.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For this exercise, you’ll need a cable machine and an ankle attachment. If you’re doing your upper glute exercises at home, use a long resistance band looped around something secure. Place your ankle inside the band and perform the movement exactly the same as if you were using a cable machine, following the steps below.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Cable Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Attach the ankle strap to the cable pulley set to the lowest height on the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Adjust the resistance to a light weight (this will likely be the lightest weight on the machine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Velcro the ankle strap around your right ankle. Turn so your left side faces the tower, and your right leg is farthest from the machine. Keep your feet hip-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Placing your left hand onto the tower for stability, lift your right foot off the ground and move it so it hovers directly in front of your left foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Begin the movement by lifting your right leg to the side, away from your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When you’ve lifted as far as you can, pause to feel the glutes engage, then slowly lower your leg back to the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stop just before the weights hit the stack, keeping slight tension on the cable before lifting your leg back up again.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 12 to 15 reps on one leg, then switch sides by attaching the cable to the left ankle, turning around, and performing the same steps on your left side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip: Move explosively on the concentric phase, then move slowly, controlling the eccentric (downward) phase to maximize upper glute engagement.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5ecSHZ9ELjTk8BARJCpBbZ","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"4. Dumbbell Walking Lunge","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research has found walking lunges, particularly when done contralaterally (holding one dumbbell on the opposite side of your body to your first lunging leg), to be extremely good at activating the glute med, providing as much as 90% maximal voluntary isometric contraction [4].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a heavy dumbbell to increase the intensity and work through the legs. You can, however, do bodyweight walking lunges. If you’re short on space, swap dumbbell walking lunges for reverse lunges instead.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Dumbbell Walking Lunges:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Select a single dumbbell or pair of dumbbells and hold them in your hands. Feet should be shoulder-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bracing your core, keeping your chest proud and shoulders back and down, take a step forward with your right leg, lowering into a lunge. Aim to touch your back knee to the ground lightly (or get it as close as possible).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your front heel, bringing your back leg out of the lunge to position your left foot next to your right so you are fully standing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat on the left side, stepping forward into a lunge with your left leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 16 to 20 steps.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" For maximum glute engagement, drive through the heel of your front foot when you come out of the lunge (rather than your toes). This places more emphasis on the glutes. Step with a slightly wider stance to activate the glute medius more.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2tCIeuWrqDGaM1Q6Uf5c2g","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"5. Single-Leg Romanian Deadlifts","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Using a hip-hinge pattern, this powerful single-leg exercise engages the glutes, hamstrings, and lower back. Research has found it is one of the best for glute med activation [5]. Balancing on one leg, the glute medius has to work hard to ","marks":[],"data":{}},{"nodeType":"text","value":"stabilize the pelvis","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" and prevent it from tilting or dropping. The gluteus maximus helps with hip extension, lengthening to control the movement during the eccentric phase (lowering), and contracting (shortening) to extend the hip and bring the torso upright.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a weight for these, such as a single dumbbell or kettlebell in your opposite arm, which helps you balance by offsetting the weight. Using a barbell is more difficult but allows you to lift heavier and work harder to stabilize your hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do A Single Leg RDL (With A Kettlebell Or Dumbbell):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with feet shoulder-width apart, holding your selected dumbbell or kettlebell in your right hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your left leg back one step, shifting your weight into your right foot and placing the toe of your left foot on the floor for balance.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge your hips, pushing them back and bending your torso forward (being careful not to round your back). Keep the dumbbell closer to your body, moving it down your thighs as you hinge over.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue lowering the weight to the floor as far as you can while maintaining a flat back, and you will feel a good stretch in your hamstrings (this will be somewhere between your knees and ankle, but don’t worry about reaching all the way down if you cannot maintain a neutral spine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your right heel, extend your hips, and return your torso to the upright starting position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Squeeze your glutes at the top.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps on one leg, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To make these more challenging, lift your back leg instead of resting it on the ground for stability. This enhances glute engagement, increasing hip extension and the need for the glutes to stabilize the pelvis. It also increases the range of motion, making the hips extend through a greater range and forcing the glutes to work harder.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might need to practice the regular single-leg RDL first, but working up to this variation will work your glutes a lot more!","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"smcAgg6tpfZtLUq0z8HTa","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Tips For How To Build Your Upper Glutes","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form Over Weight:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" You probably know by now that lifting heavy is the key ingredient for building the glutes. But before you start to load on any significant weight, ensure you can execute these upper butt exercises with the proper technique to activate the right muscles.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Challenge yourself:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once you’re comfortable with the exercise technique, it’s time to add some weight. Your glutes are stronger than you think, so don’t be afraid to add some weight and push yourself. Alternate between heavy-weight, lower-rep exercises (e.g., 4 to 6 reps) and lighter, higher-rep sets (e.g., 12 to 15 reps) to activate different muscle fibers.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Progressive Overload:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Gradually increase the weight, reps, or intensity of your glute exercises over time to ensure you keep seeing those glute gains. (Did you know you can track your lifts in the ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"nodeType":"text","value":"Gymshark Training App","marks":[],"data":{}}]},{"nodeType":"text","value":", making it easy to track your progress over time? It’s a game changer.)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Include Variety:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" We all have our favorites. But doing the same exercises over and over, unfortunately, won’t continue to give you results. Switch up the glute exercises, alternating between lunges/squats, hip hinges, and hip abductions. This will ensure you keep progressing and build a well-rounded bubble butt.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Frequency:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" No one said glute gains came quickly. Aim to train your glutes at least twice a week to see progress [6].","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Nutrition is key:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Nutrition and training go hand in hand. To grow your glutes, eat enough ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"nodeType":"text","value":"protein to aid muscle growth","marks":[],"data":{}}]},{"nodeType":"text","value":" and repair, eat in a calorie surplus to give your body enough energy to build muscle, and include complex carbs to fuel your upper butt workouts.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Target The Upper Glutes?","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Aesthetics: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is probably the most apparent benefit of upper glute exercises. Glute max dominant exercises such as hip thrusts and squats will build the size of your glutes, but to achieve that “lifted” upper butt shelf, you need to work the glute medius and minimus with these upper glute exercises.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Upper glute strength contributes to pelvic stability, which is essential for performing heavy lifts like squats, deadlifts, and lunges with proper form. The glute medius is also important in lateral movements, balance, and single-leg stability, so strengthening the upper glutes will benefit sports that require quick changes in direction, such as running, jumping, and sprinting.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Injury prevention:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Weak upper glutes can cause knees to cave inward during exercise. Strengthening the upper glutes will help maintain proper alignment between the hips, knees, and ankles, reducing the risk of injury.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Enhanced posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" The upper glutes significantly support and stabilize the pelvis, hips, and lower back. Strong upper glutes can help improve pelvic stability, ensure proper spinal alignment, and reduce the chance of lower back pain or strain.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"D4IyaH9HD9sDITa3IDh6d","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The Only Upper Glute Workout You Need","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re seeking that ‘booty shelf’ at the top of your glutes, these exercises will get you there.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But there’s much more to glute medius training than meets the eye.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"These small (but still mighty) muscles of the glutes will improve your stability (particularly when it comes to single-leg strength, posture, and form.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re looking in the mirror thinking your lower glutes are way more developed than your upper ones, then you might want to do this whole upper glute workout once a week, and add a couple of these exercises to your leg day workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Or, if you want to feel more upper glute engagement during your compound lifts, use the band or bodyweight upper glute exercises as a warm-up to ensure your glute med and mid are sufficiently activated and engaged.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ready to get training? Download the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"nodeType":"text","value":"Gymshark Training App","marks":[],"data":{}}]},{"nodeType":"text","value":" and access hundreds of free workouts with the ability to track every set and rep as you go. (It’s also not too late to join ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-the-gymshark-66-challenge"},"content":[{"nodeType":"text","value":"Gymshark 66","marks":[],"data":{}}]},{"nodeType":"text","value":"… Our free global fitness challenge will change your life in just 66 days).","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"References:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Fenato, R.R., Araujo, A.C.F. and Guimarães, A.T.B. (2021). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-021-04470-8"},"content":[{"nodeType":"text","value":"Comparison of gluteus medius strength between individuals with obesity and normal-weight individuals: a cross-sectional study","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ford, K., Nguyen, A.-D., Dischiavi, S., Hegedus, E., Zuk, E. and Taylor, J. (2015). 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On a running program, you’ll often use a combination of interval running frameworks, alternating between different types week on week or every couple of weeks to help you reach your goals.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"6bJmOV5ZPcPUT3GzCDEgnO","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"How To Do Interval Running","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ok, so you’ve decided on the type of interval running workout you want to do–or you’ve taken the easy option and chosen one from the ","nodeType":"text"},{"data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"data":{},"marks":[],"value":"Gymshark Training App","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" (we wouldn’t blame you… why do the programming yourself when one of our ","nodeType":"text"},{"data":{"uri":"/blog/article/the-gymshark-lifting-club"},"content":[{"data":{},"marks":[],"value":"Lifting Club","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" coaches could do it for you?).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whatever interval run you are following, you should set your interval run workout out like this:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Step 1: Warm Up","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval runs are hard, so it is very important to warm up properly to raise your heart rate and hit your target pace from the outset. Start with a light jog for 10 minutes to raise your heart rate. Then, perform some ","nodeType":"text"},{"data":{"uri":"/blog/article/dynamic-vs-static-stretching"},"content":[{"data":{},"marks":[],"value":"dynamic stretches","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to loosen and activate your muscles, such as lunges, pogo jumps, and high knees.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Try: ","nodeType":"text"},{"data":{"uri":"/blog/article/stretches-every-runner-should-be-doing-to-avoid-injury"},"content":[{"data":{},"marks":[],"value":"6 Stretches Every Runner Should Be Doing To Avoid Injury","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Step 2: Work Intervals","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Now it’s time to begin your interval run: First up, work intervals. These are your ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"fast-paced","nodeType":"text"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"hard intervals","nodeType":"text"},{"data":{},"marks":[],"value":". Jonny’s best advice when it comes to interval training and getting in the red zone is to ‘full send it: If it says red zone on your program, get in the red zone! This will not feel easy, but you have to push yourself.’","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"It’s common for the first interval to feel harder or slower due to the increase in oxygen demand, but as your heart rate acclimatizes, you should settle into the pace fairly soon (particularly if you have good cardio fitness). Don’t be afraid to push yourself hard on these–but also focus on being consistent for the duration of your intervals (i.e., don’t go out too hot!). If you feel good, you can increase the speed of the final interval.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Step 3: Recovery Intervals","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"These are your slower recovery periods between your working intervals. The purpose of these intervals is to lower your heart rate and oxygen consumption rate, allowing you to maintain your running for longer. Your recovery interval might be a walk or a light jog. Don’t be afraid to go slow–even if it feels difficult! The slower, the better.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Step 4: Cool Down","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Once you have finished your interval run workout, take some time to cool down to allow your heart rate to lower gradually. This should be an easy effort jog for 5 or 10 minutes.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Should I Do In Between Work Intervals?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"There are a few different approaches to recovery periods. These are:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Stand","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Stopping entirely is not the recommended interval rest period–however, if you’re doing very fast, intense intervals and only have a short rest period, you may, at times, need to stop and catch your breath before starting the next interval.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Walk","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This method is best for short intervals, working on your top speed when you require full phosphocreatine stores (the energy that fuels short bursts of intense effort) to help you push to your best effort. ‘If you’re a beginner, this might be a suitable recovery interval, allowing you to catch your breath while while the muscles’ supply of phosphocreatine replenishes’.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Easy Jog","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"‘If you’re an intermediate to advanced runner, I will almost always program an active recovery interval, such a jog’, shares Jonny. However, you still need to take the jog ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"slowly","nodeType":"text"},{"data":{},"marks":[],"value":". Jogging allows the heart rate to lower slightly while keeping the blood flowing through your legs, making the start of the next interval slightly less jarring than if you simply walked or stopped completely.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Float Recoveries","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This is a more advanced rest interval technique commonly used by ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-choose-the-best-running-clothes-for-marathon"},"content":[{"data":{},"marks":[],"value":"marathon","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and half-marathon runners. Float recoveries involve running your pace interval faster than the threshold pace (between a 10K and half-marathon pace) and recovering with a pace slightly slower than the threshold.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Using this interval run technique, your heart rate remains higher as the recovery is much faster than a regular interval run. This teaches your body to quickly move lactate out of the muscles and into the bloodstream, where it can be reused as fuel, helping you run at a more efficient pace.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This method is best for those who have already built up their running economy. Float recoveries are hard, and if you try them too soon, you might end up running at a steady pace the whole workout rather than floating intervals. When starting this method, you could always mix some walking and running recovery intervals into your run.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval Running Tips From A Coach","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Running coach, Jonny Hammond, shares some of his top tips for interval runs:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Always warm up properly: ","nodeType":"text"},{"data":{},"marks":[],"value":"To reduce the risk of injury, prepare your cardiovascular system, and increase blood flow to the muscles, make sure you take sufficient time at the start of your session to warm up.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Choose your setting carefully:","nodeType":"text"},{"data":{},"marks":[],"value":" If you’re a beginner, running on a treadmill makes it much easier to track your intervals and switch between rest and recovery. Running your intervals on the road takes a bit more planning, and you don’t have as much control over the incline.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Progressive overload:","nodeType":"text"},{"data":{},"marks":[],"value":" Just like ","nodeType":"text"},{"data":{"uri":"/blog/article/strength-training-for-running"},"content":[{"data":{},"marks":[],"value":"strength training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", you need to increase the challenge on your body each week to avoid plateauing. Make sure you increase the intensity of your sessions slightly each week. This could be done by increasing the duration of the work interval, decreasing the rest interval, increasing the number of intervals, or increasing your sprint speed.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Don’t overdo it:","nodeType":"text"},{"data":{},"marks":[],"value":" Always follow the 80/20 rule, where 80% of your weekly training volume is ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"zone 2","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and only 20% is interval running. Always program a deload week every 6 to 8 weeks, reducing the volume by 50% or more to allow your body to recover.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Fuel and hydrate properly:","nodeType":"text"},{"data":{},"marks":[],"value":" Eat a small meal or snack with carbohydrates and a little ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"data":{},"marks":[],"value":"protein","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" 1-2 hours before your interval workout. Hydrate well throughout the day (and have an electrolyte drink if you need one). After your interval run, consume a combination of protein and carbohydrates to replenish energy and repair muscle tissue.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"5ANgPi1iRtCKrZ1YOtYtsR","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Interval Running Workout Examples","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Beginner Interval Run workout","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re new to interval running, the key is not to overcomplicate your interval running workouts. For example, picking a sprint interval would see you run hard for a specific amount of time (or distance), and pair it with a recovery period, such as a walk, to allow you to catch your breathe and reduce your heart rate. For example:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Warm-Up","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by dynamic stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Intervals","nodeType":"text"},{"data":{},"marks":[],"value":": 1-minute run, 1-minute brisk walk. 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This interval run workout helps runners become better at pacing themselves as they run 800m intervals at a pace close to their goal marathon pace.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Yasso 800s interval run looks like this:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Warm-Up","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by dynamic stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Intervals","nodeType":"text"},{"data":{},"marks":[],"value":": Run 800 meters (2 laps around a track) at your target race pace (e.g., 3 minutes for a 3-hour marathon goal). Jog or walk for a set recovery time (usually 400 meters or about 2-3 minutes). Repeat for 6-10 intervals (depending on your training level).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Cool-Down","nodeType":"text"},{"data":{},"marks":[],"value":": 10-15 minutes of easy jogging, followed by static stretches.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{"target":{"sys":{"id":"4h2xmS0kvGT1R8xobwpaP8","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Learn To Run Faster, By Running Faster","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you think intervals are easy, think again. In order to get something out of interval training, you need to push yourself hard. Pushing yourself into your max effort is uncomfortable–in fact, hybrid trainer ","nodeType":"text"},{"data":{"uri":"https://www.instagram.com/lucydavis_fit/?hl=en"},"content":[{"data":{},"marks":[],"value":"Lucy Davis","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" goes as far as to say that she often dreads her interval runs. But with interval running, you will really get out what you put in.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"According to Jonny, “Every fit and healthy individual should be doing interval training–whether you’re a beginner or an advanced athlete.” Not only do they help towards the 75 minutes of vigorous-intensity exercise outlined in the Physical Activity Guidelines (","nodeType":"text"},{"data":{"uri":"https://www.who.int/initiatives/behealthy/physical-activity"},"content":[{"data":{},"marks":[],"value":"WHO","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"), but they’re great for improving your cardio fitness and speed. By pushing yourself to run at a faster pace than you normally would for a short period of time, you’ll gradually be able to sustain the pace for longer with less fatigue–helping you to ultimately run faster.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whatever your goal, whatever your distance, interval running could be the key to accelerating the pace of your runs.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Just a heads up: Interval running is an intense form of physical activity that puts a lot of strain on the body. 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The official Hyrox website can be found at ","nodeType":"text"},{"data":{"uri":"https://hyrox.com/"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"www.hyrox.com","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"You’ll see them training in the gym, hear them talking about their next race in a new city in the changing room, and even on social media, you can’t miss the tips, tricks, and advice on how to improve your time. Hyrox has officially taken the fitness world by storm, and its popularity doesn't seem to be slowing down anytime soon. If you haven't signed up for a race yourself, then we’re pretty certain that you know someone who has…","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, what actually is Hyrox? Well, the premise is simple: Run a kilometer, do a functional exercise, run another kilometer–and repeat the same pattern eight times over. It's a heart-racing, sweat-dripping, strength-testing workout–but its simple structure and predictability are part of the reason it's catching on.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you're keen to know more (maybe you're thinking of signing up yourself, or you just want to be in the know about what everyone’s talking about), we'll uncover exactly what the latest fitness trend is, along with details on the exercise stations and division categories.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Ready? Let's hit the ground running.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Is Hyrox?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hyrox is a global functional fitness competition comprised of eight workout stations, broken up with a 1K run between each. Completing the workout in pairs, solo, or in teams of four, the aim is to finish as fast as possible.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"In the past 18 months, its popularity has skyrocketed, most likely because of how accessible the race is: the movements don't require high levels of technical skill and won't take months (or years) to master, but are a test of stamina, muscular endurance, and strength.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The formula of each race remains the same - wherever you compete. This means you can specifically tailor your training and easily compare your performance for each race (if you choose to do more than one).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"FYI: this fitness trend is a style of ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Hybrid Training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":". Hybrid Training is where an athlete trains across multiple disciplines, in this case, challenging the body by combining both strength and endurance.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5seFeVZKAT0w13QGymTsIx","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Are The 8 Hyrox Stations?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Running","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Running makes up 50% of a Hyrox race. Totaling 8K, you'll start by running 1K, then go to your first station. You'll then complete a 1K run in between every station. Even though you don't need to be able to run 8K unbroken, remember that when you aren't running, you will still be doing another exercise, so you'll want to become accustomed to compromised running, which is essentially running for extended periods under fatigue.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Incorporating some easy runs into your training (","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"zone 2 training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":") can help to improve running endurance and capacity. You’ll also want to start including tempo/interval runs into your training plan to help you adapt to running at speed. 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The aim here is to perform the ski erg properly and not rush it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"50m Sled Push","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"The second movement is the ","nodeType":"text"},{"data":{"uri":"/blog/article/guide-to-the-sled-push"},"content":[{"data":{},"marks":[],"value":"sled push","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":": the heaviest station and one of the most important to get right. Do the sled push well, and you can make up time against competitors. Get it wrong, and you'll tire out your legs for the next run.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Split into four lengths of 12.5 meters; you'll have to push the sled over the line, then walk around to push it back the other way. 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You'll want to practice your technique, and if you're competing in doubles, make sure to practice switching over, as having a smooth changeover can save you seconds. Pace yourself on this station and control your breathing as much as possible before you head back out on your 6th run.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"200m Kettlebell Farmers Carry","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"For many stations, we recommend pacing yourself. The ","nodeType":"text"},{"data":{"uri":"/blog/article/guide-to-the-farmers-carry"},"content":[{"data":{},"marks":[],"value":"farmer's carry","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" is an opportunity to go out as fast as possible. The less time you spend holding those kettlebells, the better, as you'll minimize the stopping time needed to rest your grip. 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Opt for same-sex or mixed pairs, but remember that mixed pairs will always use the men's weights.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Pro:","nodeType":"text"},{"data":{},"marks":[],"value":" Take on heavier weights for a more challenging race, individually or in doubles.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Relay:","nodeType":"text"},{"data":{},"marks":[],"value":" Compete in teams of 4, where each team member takes on 2x1km runs and two workout stations.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"3wH4BR68wucARUjrFarexW","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Feeling Persuaded To Sign Up For A Hyrox Race?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hyrox is a test of endurance, strength, and mental resilience. 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But for many of us, things have changed as we’ve gotten older, and it’s likely due to poor hip mobility.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We start to notice it in different ways: Maybe you struggle to reach parallel in your squat; maybe it’s a feeling of tightness when doing strides during your speed sessions; or maybe you’re experiencing back pain that you’ve struggled for so long to pinpoint the cause of. But, as one noughties pop queen taught us: our ‘hips don’t lie’: If your hip mobility is poor, then consequences will begin to show.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The solution? Hip mobility work: Before exercise, after exercise, and maybe sprinkled throughout the day, too, if you’re really feeling committed.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Oh, and we should caveat here that you don’t need to have one of the problems above to do these hip-opening exercises. In fact, we recommend everyone do hip mobility exercises, particularly before lower-body workouts or sports such as soccer, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-your-snatch"},"content":[{"nodeType":"text","value":"weightlifting","marks":[],"data":{}}]},{"nodeType":"text","value":", or track and field activities.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In truth, we know that most people don’t enjoy mobility work. Moving slowly in weird and wonderful positions? It’s not our favorite pastime either, but if you want to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-running-stride"},"content":[{"nodeType":"text","value":"run faster","marks":[],"data":{}}]},{"nodeType":"text","value":", squat deeper, and score that winning goal (and continue to do so with ease as you get older), then you need to set some time aside for hip mobility work.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’ve selected the 5 best hip mobility exercises. We’ve tried, tested, and retested them, and boy, do they work. We’ll show you how, why, and when to do them. You may not think it now, but by the end of this article, you’ll be itching to get started – so what are you waiting for?","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"What You'll Find In This Article:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What Is The Hip Joint?","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The 5 Best Hip Mobility Exercises","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What Causes Extremely Tight Hips?","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Why Should You Do Hip Mobility Stretches?","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"38kAZs0lMWW6moAA9iUnge","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Is The Hip Joint?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As a ball-and-socket joint, the hip can move in all directions (impressive, right?). It’s actually ","marks":[],"data":{}},{"nodeType":"text","value":"one of the most mobile joints in the body","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", but to keep it that way, it needs mobilizing, especially as we age. To do so effectively, we need to work multiple muscles of the hip, which all have different functions. We’ll cover each of the functions briefly so you can understand exactly what we’re targeting with our hip mobility stretches.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5fFUTiCQXstl5rIheH9VD4","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The 5 Best Hip Mobility Exercises You Need To Try","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ok, now we’ve got through the short science lesson, it’s time to get into the exciting stuff: The best hip mobility exercises. These stretches take the hip through it’s full ROM, working the muscle groups discussed above. All you need is a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/products/gymshark-yoga-mat-unit-green-chalk-green-ss24"},"content":[{"nodeType":"text","value":"yoga mat","marks":[],"data":{}}]},{"nodeType":"text","value":" and a kettlebell (or dumbbell) for the last stretch.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"T","marks":[],"data":{}},{"nodeType":"text","value":"he 5 Best Hip Mobility Exercises:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#1-singleleg-downward-dog-to-pigeon-pose"},"content":[{"nodeType":"text","value":"Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#2-standing-hip-cars"},"content":[{"nodeType":"text","value":"Standing Hip Opener Rotations","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#3-hip-flexor-to-hamstring-stretch"},"content":[{"nodeType":"text","value":"Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#4-9090-hip-stretch"},"content":[{"nodeType":"text","value":"90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#5-kettlebell-hip-shift"},"content":[{"nodeType":"text","value":"Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"1. Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1bmRCYNEBKkZsC2gq0Hx2Y","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You may have heard of the pigeon pose, a classic hip-opening exercise that helps stretch the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glutes","marks":[],"data":{}}]},{"nodeType":"text","value":", release the hips and improve hip flexibility. But this variation adds a unique twist: The single-leg downward dog activates the glutes and stretches the hamstrings before stretching any tightness in the hips during the pigeon pose.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the pose for 30-40 seconds until you feel any tightness release before repeating the full flow on the other leg.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Single-Leg Downward Dog To Pigeon Pose:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie flat on your front.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place your hands by your hips and push up into the position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From here, lift your hips and straighten your legs.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From the downward dog position, bring one leg through your arms.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bend the front leg so your foot is behind your opposite hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lower your hips down to a seated position with your back leg extended straight along the mat.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Ensure your hips are square and you’re sitting upright rather than leaning over to one side. To deepen the stretch, come down onto your forearms during the pigeon pose, bringing your chest down towards your front leg.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"2. Standing Hip CARs","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"7xmEa3XXsKgQunU3DDZ1DG","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you've ever played soccer, you'll most likely have done this hip-opening exercise. Standing hip CARs (which stands for controlled articular rotations) are also sometimes referred to as standing hip opener rotations. They are unique exercises because they move a single joint through its full range of motion while the rest of the body is kept still and contracted, making them one of the best standing hip stretches to do before your workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It’s rare that we move our legs in a complete circle, but it’s important that we mobilize our hips in this way because the hip joint is a ball-and-socket joint. In our hip joint, the rounded end of the femur (thigh bone) fits into a socket that allows for this circular movement. But it’s important that we practice this motion to keep the joint healthy and mobile – which is exactly why you need to include standing hip CARs in your routine, whether as a morning hip mobility stretch or a pre-workout warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Standing Hip CARs:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with a tall posture, placing your feet in line with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift up one leg, bending your knee until it is level with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Open your hip, rotating your leg round with your knee pointing outwards.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your foot backward, level with your knee, and extend your leg behind you.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bring your leg back down to the starting position.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To progress this exercise, try gradually increasing the size of your hip circles. You can also introduce holds at various points of the movement to build isometric strength.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"3. Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6G05CsHxoPag4jDsLMoz6L","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re searching for hip flexor stretches for tight hips, this is the hip flexibility exercise for you. Located on the front of the hip and thigh, the hip flexors are one of the primary culprits of hip tightness for those of us who sit down a lot.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The lunge increases hip mobility and flexibility while leaning back into the hamstring stretch lengthens the hamstrings, back, and calves. Utilizing a flow such as this one targets your anterior (front) and posterior (back), helping to improve overall mobility and making it a great dynamic stretch for a warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might also like: ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-hamstring-stretches"},"content":[{"nodeType":"text","value":"The Best Hamstring Stretches For Tight Leg Muscles","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Hip Flexor To Hamstring Stretch:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Starting in a lunge position, place both hands in line with your front foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Slowly push your hips forward, driving your front knee over your toe so you feel a stretch in your hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold this stretch for a few seconds, then rock back, placing the weight on your back knee and straightening your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your hands in the same position, bringing your chest down to your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the hamstring stretch before returning to the start of the flow.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To intensify the stretch, sit into your hip further by driving your front knee further over your toe. When you rock back into the hamstring stretch, try bringing your butt down further toward your calf.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"4. 90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"24GyNHPG5DLlBCvHABYufv","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Another great hip opener is the 90/90 hip stretch, which can be done as a dynamic stretch (pre-workout during the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-warm-up-for-leg-day"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" or as a singular mobility exercise throughout the day) or a static stretch (post-workout).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The front leg in the 90/90 position stretches the hip flexors (particularly the psoas and rectus femoris, which are part of the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-quad-exercises"},"content":[{"nodeType":"text","value":"quad muscles","marks":[],"data":{}}]},{"nodeType":"text","value":"). The back leg, on the other hand, stretches the glutes and external rotators of the hip (including the piriformis). This makes this hip exercise a great all-arounder, targeting the key areas where tightness is often experienced in the hips and the surrounding muscles.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Dynamic Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sit on the mat and form a ‘Z’ shape with your legs by bringing them into a 90-degree position, placing your right leg in front and your left leg behind. The right knee should be in front of your hip, foot in line with knee. For the left leg, the knee should be next to the hip and the foot under the knee.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keeping the sides of the feet in contact with the floor, lean back slightly, placing your hands on the ground to stabilize yourself if needed.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your knees and rotate through the hips, moving to your legs and torso so your opposite leg is now in front and you are facing the other way. Your feet should rotate with your legs, but stay in contact with the floor the whole time.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reverse the movement, lifting the knees so the right leg is once again at the front of the body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 reps on each side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once your hips become more mobile, the stretch should become easier, and you’ll find you can sit more upright or even lean forward slightly. You can also try this hip exercise without placing your hands on the floor, which is a more difficult variation.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Static Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Come into your 90/90 position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge at the waist, aiming to bring your chest over your front knee. Make sure you keep a neutral spine and don’t round the lower back.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your palms on the floor, or come down to your forearms for a deeper stretch. Hold for 20-30 seconds.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"5. Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3y4f11mllY5u5RZCh3Lr5U","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Named by ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.instagram.com/squat_university/"},"content":[{"nodeType":"text","value":"Dr. Aaron Horschig of Squat University","marks":[],"data":{}}]},{"nodeType":"text","value":" as the best hip mobility exercise, the kettlebell hip shift is a great way to improve hip abduction and external rotation. Using a moderate-heavy weight kettlebell, you’ll be guided into a new range of motion, which does wonders for opening up tight hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This exercise is a great primer for lifts that require mobile hips, such as squats and deadlifts. Do it two to three times a week, and you’ll be surprised at how your squat depth, form, and range of motion improve.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Kettlebell Hip Shift:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Start by kneeling on the ground. Take one leg out to the side, placing the foot in line with the kneeling knee, pointing the toe anywhere between a 45-degree and 90-degree angle.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Take hold of the kettlebell horn with both hands, holding it down in front of you. Make sure your pelvis is tucked under, your core braced, and keep your chest up.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Shift your weight towards the outstretched leg, letting the kettlebell's weight drag your knee over your toe. You should feel a stretch in your groin and hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold for 5 seconds, then return to the middle. Repeat for 10 reps, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" As your hip mobility improves, work towards getting your kneeling leg parallel to your body at a 90-degree angle, gradually increasing the angle over time.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Causes Extremely Tight Hips?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So you now know how to release tight hips with these hip stretches, but why do we get tight hips in the first place?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There are two main causes of tight hips:","marks":[],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sitting down for long periods: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is the most common cause of hip tightness. When sitting down, the hips spend more time in a flexed position. Over time, this causes the hip flexor muscles to become overworked, which can cause weak hips and feelings of tightness.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Overuse of quadriceps and hip flexors:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" This cause is the total opposite: Using your hip flexors too much (i.e., continuous repetitive movement, such as running or cycling or doing lots of running or jumping, often seen in sports such as soccer or martial arts) can cause tightness. This can lead to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://my.clevelandclinic.org/health/diseases/overtraining-syndrome"},"content":[{"nodeType":"text","value":"overtraining syndrome","marks":[],"data":{}}]},{"nodeType":"text","value":" and, worse, hip flexor stra","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Both of these causes are further aggravated by a couple of factors:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor pre-workout hip mobility exercises","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor post-workout mobility drills","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Weakness in other muscle groups (e.g., core, glutes, piriformis – a small muscle of the butt located behind the glutes), can lead to the hip flexors compensating to stabilize the spine and pelvis.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Therefore, it’s important to stretch the hips and do active hip mobility exercises pre and post-workout to strengthen the hips and keep them mobile, as well as give adequate time to train the surrounding muscle groups so they can support the hips and keep them healthy.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Should You Do Hip Mobility Stretches?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In case you aren’t feeling convinced enough already, there are many benefits to doing hip opening stretches, the main ones being:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reduced risk of injury:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips lead to incorrect form. Improving hip mobility helps maintain proper alignment, reduce stress on joints, and prevent injuries.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Alleviate Lower Back Pain:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Lower back pain is frustrating, especially when you can’t identify the cause. Well, the cause might just be Tight hip flexors. The psoas (the main muscle in the hip flexor) connects directly to the femur and lumbar vertebrae (lower back), making tight hip flexors a common cause of lower back pain. (If you have lower back pain, you might also benefit from these ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-back-stretches-for-flexibility"},"content":[{"nodeType":"text","value":"back stretches","marks":[],"data":{}}]},{"nodeType":"text","value":".)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Better posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips can often lead to a slouched posture–something we all want to avoid! Keeping your hips mobile will help you keep a more upright posture, reducing stress on the spine and improving breathing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Improved athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Stronger, more mobile hips will not only help you squat down low but will help you drive out of the squat more powerfully, too. The stronger your hips, the faster you’ll run, jump, and pivot due to greater force production in the hips.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Whether you are experiencing several of the above symptoms or you have no hip mobility issues at all, you should be doing hip mobility exercises. Implementing good hip mobility prehab to prevent problems from occurring in the first place is always a much better option than trying to remedy an issue once it has occurred, so be committed and consistent in your approach to hip mobility. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/what-is-prehab-heres-how-prehab-can-help-towards-your-fitness-goals"},"content":[{"nodeType":"text","value":"Find out more about prehab and how you can implement it into your training","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"PaGheCd0spsjrJ4Jb5A8O","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Ready, Set, Stretch!","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you want to say goodbye to tight hips, improve your form, and keep aches and injuries at bay, then you need to start giving your hips the attention they deserve. Add some dynamic hip stretches before your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"nodeType":"text","value":"lower body workout","marks":[],"data":{}}]},{"nodeType":"text","value":", and pick a couple of hip opening exercises for your cool down, holding the positions for longer to release any tension. For extra points, do some throughout the day, too (you can even do them whilst watching Love Island – we won’t tell if you don’t). One thing’s for certain: wherever and whenever you do these hip mobility exercises, you’ll notice massive changes that will make you never want to stop.","marks":[],"data":{}}]}]},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71TWspD3xWmY4VX3gZQ4MM","type":"Entry","createdAt":"2019-12-11T22:51:54.717Z","updatedAt":"2025-04-15T09:35:46.028Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":138,"revision":27,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"en-US"},"fields":{"title":"Fitness","slug":"fitness","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Fitness & Workouts","metaDescription":"Bringing you all you need to know to take your training to the next level. 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That’s because most people naturally carry slightly less fat across the upper portion of the rectus abdominis, and it’s these top two or three “blocks” that tend to pop first and create that sharp, sculpted look.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But here’s the thing, you can’t technically “isolate” your upper vs lower abs, but you ","marks":[],"data":{}},{"nodeType":"text","value":"can","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" change how you train to place more emphasis on the upper portion.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In this article, we’ll break down what the upper abs actually are, how they work, and how to train them effectively, with science-backed tips, practical coaching cues, and workouts you can do - ","marks":[],"data":{}},{"nodeType":"text","value":"anywhere","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So whether you’re chasing a more defined look, building a stronger midline, or supporting your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-back-exercises"},"content":[{"nodeType":"text","value":"back training ","marks":[],"data":{}}]},{"nodeType":"text","value":"to create that wider, more pronounced V-taper, we’ve got you.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Do We Mean by “Upper Abs”?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Think of your abs as a single long muscle with different neighbourhoods. The upper row is the part of the rectus abdominis that sits above the belly button. When people say “upper abs”, they’re usually talking about the area that lights up when you curl your chest toward the pelvis.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Different exercises ","marks":[],"data":{}},{"nodeType":"text","value":"bias","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" the top or bottom of that sheet by changing the movement’s lever, angle, and whether the spine or the hips primarily move. EMG studies show the picture is mixed - some spinal-flexion (crunch-style) exercises produce higher activation in the upper rectus, while leg-lift and combined trunk/leg lifts can recruit the muscle differently depending on technique and skill level. This means the top of the rectus (“upper abs”) tends to light up most when you curl the ribcage towards the pelvis, but true isolation doesn’t exist - you bias, you don’t isolate [1].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Location cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tense your core and take a feel of the muscles located between your rib cage and above your belly button; these are your upper abdominals.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The science summarised:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Where are the upper abs muscles? ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"The rectus abdominis runs vertically from your ribs/sternum down to your pubic bone. It’s one continuous muscle, not two separate muscles.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Because the fibres run the whole length, you can’t truly isolate upper vs lower, but you ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"can","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" bias the top region by changing the angle of flexion, the way you cue the movement, the tempo, and whether you’re resisting gravity (e.g., decline crunches, high-to-low cable crunches).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Functionally, the upper abs are the part of the core responsible for crunching, straightening, and bending the torso (think crunching your ribcage toward your pelvis), and they help stabilize the upper torso during ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-your-bench-press"},"content":[{"nodeType":"text","value":"pressing","marks":[],"data":{}}]},{"nodeType":"text","value":" and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-overhead-press-benefits-variations-and-tips"},"content":[{"nodeType":"text","value":"overhead work","marks":[],"data":{}}]},{"nodeType":"text","value":" too.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Why focus on them?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Aesthetics:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" The top row is often what people see first when working toward a six-pack.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Function:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" It’s important to train upper abs to improve posture, help with trunk flexion in sports and lifts, and give more control when you’re moving from the upper torso (e.g., sit-ups, certain Olympic lifts like ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/clean-and-jerk-how-to"},"content":[{"nodeType":"text","value":"clean & jerk","marks":[],"data":{}}]},{"nodeType":"text","value":", ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-your-snatch"},"content":[{"nodeType":"text","value":"snatch","marks":[],"data":{}}]},{"nodeType":"text","value":", and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/here-is-everything-you-need-to-know-about-front-squats"},"content":[{"nodeType":"text","value":"front squats","marks":[],"data":{}}]},{"nodeType":"text","value":").","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Balance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Many ab workouts focus on lower abs or anti-rotation; adding upper-ab work will help fix imbalances and complete the midline picture.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Two practical research takeaways for programming:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Spinal-flexion (crunch) variations ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"reliably bias the upper rectus and are useful when your goal is upper-ab tension and short-range control [1].","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Controlled eccentrics and trunk-dominant variations reduce hip-flexor takeover,","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" and eccentric emphasis improves strength gains in a wide range of muscles, including core muscles. That’s why slow lowers and tempo (3–1–1, 3–5s eccentrics) work so well for visible progression [2,5].","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Essentially, any lift that requires you to maintain a rigid torso while the load moves vertically, especially when the bar is front-loaded or overhand, demands strong upper abs.","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How to Train Upper Abs ","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"46yrREL2h3clu6cYVmVlyx","type":"Entry","createdAt":"2025-11-21T14:15:39.078Z","updatedAt":"2025-11-21T14:15:39.078Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"en-US"},"fields":{"label":"Technique & Programming Tips","title":"Technique & Programming Tips","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2JFjrJTSoaZ6K6Di5RM16Q","type":"Entry","createdAt":"2025-11-21T14:00:51.594Z","updatedAt":"2025-11-21T14:00:51.594Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Spinal flexion is key","headerContent":"Spinal flexion is key","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The key to activating your upper abs is spinal flexion, which is the movement of bringing your rib cage closer to your pelvis. Think of ","marks":[],"data":{}},{"nodeType":"text","value":"lifting your sternum (lifting from your chest)","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" rather than yanking your neck forward. Keep your lower back gently pressed into the floor or mat so your core stays engaged the entire time. When you crunch, lift until your shoulder blades peel off the ground, then pause for a split second before lowering back down with control.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research comparing different abdominal contraction strategies shows that focusing on drawing the ribcage downward and actively bracing significantly increases rectus abdominis activation [3]. This supports the idea that “sternum to pelvis” cueing is essential for getting the upper abs to fire.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Feeling it in your hip flexors?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"That’s normal (to an extent), as the hip flexors are engaged during upper ab exercises that require you to raise your legs. But if you feel the strain more in your hip flexors than your abs, you’re probably overcompensating in the hips, due to weak abs or tight hips, so bring your focus back to flexing through the spine. Slow it down and focus on rounding your upper back slightly; that subtle curve is what fires the upper abs.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6naiEQEQzXOgrkjI6aWj9L","type":"Entry","createdAt":"2025-11-21T14:02:29.425Z","updatedAt":"2025-11-21T14:02:29.425Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Step-by-step cues","headerContent":"Step-by-step cues","content":{"nodeType":"document","data":{},"content":[{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Set the ribs: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"before you move, think ","marks":[],"data":{}},{"nodeType":"text","value":"ribs down, pelvis stable","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":". This reduces hip-flexor contribution. (If your lower back arches, your hips are doing work for you.)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Chin and airway:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" keep a soft chin tuck - imagine holding a tennis ball under the chin. This prevents neck strain and keeps the movement thoracic (upper spine) dominated.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Initiate from the sternum:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" don’t use your hands to pull up if they’re by your temples in a crunch position, picture your sternum moving toward your pelvis first (this shortens the upper rectus).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Short-range control:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" for upper-ab emphasis, you don’t need to sit all the way up. A 4–8 cm curl that peels the shoulder blades off the floor can be enough, then pause and lower with intention.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eccentric emphasis:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" slow lowers (2–4 seconds) = more strength. The lowering phase (eccentric) produces some of the biggest strength gains because you can generate more force and recruit more muscle during the eccentric part of a movement.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3tmfoFRWi98tH340NSSF3O","type":"Entry","createdAt":"2025-11-21T14:03:02.730Z","updatedAt":"2025-11-21T14:03:02.730Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Tempo & rep‑range","headerContent":"Tempo & rep‑range","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For upper abs, slow it down to feel the burn. Eccentric (lowering) control is where most of the muscle-building magic happens. Try using a ","marks":[],"data":{}},{"nodeType":"text","value":"3-1-1 tempo,","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" lower for three seconds, pause for one, then lift for one. That controlled descent keeps tension high and prevents your hip flexors from taking over, because the whole time you should be squeezing your abs.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stick to ","marks":[],"data":{}},{"nodeType":"text","value":"8–15 reps","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" per set for definition and strength, performing ","marks":[],"data":{}},{"nodeType":"text","value":"2–4 sets","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" per exercise. If you can breeze past 15 reps without really feeling it, it’s time to progress, either by adding load, changing the angle, or increasing time under tension.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5TFXB62D485TVcgGavekDA","type":"Entry","createdAt":"2025-11-21T14:04:23.576Z","updatedAt":"2025-11-24T18:53:52.610Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":9,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Frequency & workout placement","headerContent":"Frequency & workout placement","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Luckily for you, abs recover quickly! They are endurance-based muscles that work all day to stabilize your posture, so they’re used to the work. That being said, if you add load to your upper abs exercises, you should leave the same amount of time for recovery (48-72 hours) as you would for bigger muscle groups [7].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’d recommend training your upper abs in isolation 1–3 times a week, depending on your overall routine. They fit perfectly at the end of an upper-body session or as part of a dedicated core circuit. But remember, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/compound-vs-isolation-exercises"},"content":[{"nodeType":"text","value":"compound lifts ","marks":[],"data":{}}]},{"nodeType":"text","value":" also train your abs organically.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For lifters, strengthening the upper abs also supports performance on compound moves like front squats, cleans, and jerks, helping keep your torso upright under load and improving control in the catch position.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3dbVO4oM7ASflH8Sww9V46","type":"Entry","createdAt":"2025-11-21T14:04:44.967Z","updatedAt":"2025-11-21T14:04:44.967Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Progressions & load","headerContent":"Progressions & load","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Start simple if you’re just beginning, and go for bodyweight crunch variations first. Once you can perform them with control and good muscle engagement, then you can advance the move - hold a plate across your chest, use a decline bench, or bring cables or resistance bands into play. Each change in angle or resistance challenges the upper abs differently because it changes the leverage and the primary action of the movement.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As a rule of thumb, only progress once you can feel the contraction clearly through the top of your abs. 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Trumping a regular crunch still is the Swiss ball crunch, which has been found to generate significantly higher rectus abdominis activation, particularly in the upper portion, than doing the movement on the floor [6].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Here are the top exercises that hit your upper abs with precision: movements that focus on curling your ribcage toward your pelvis, delivering the kind of upper-ab tension that builds strength ","marks":[],"data":{}},{"nodeType":"text","value":"and","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" definition to help you achieve that well-rounded six-pack and toned stomach.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Bodyweight Exercises To Target Your Upper Abs (Beginner Friendly)","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Supine Crunch (knees bent)","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6FcWb8e0T5WYsJyk8fxQ1I","type":"Entry","createdAt":"2025-11-24T13:29:17.425Z","updatedAt":"2025-11-24T15:59:02.120Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"en-US"},"fields":{"contentfulLabel":"Supine crunch","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3RR7afGUglSzyCPRwKXKvJ","type":"Asset","createdAt":"2025-11-24T12:34:23.311Z","updatedAt":"2025-11-24T12:34:23.311Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"en-US"},"fields":{"title":"Supine Crunch","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/3RR7afGUglSzyCPRwKXKvJ/2b6a8f81a8b6f22a2e29e2f1c7623eab/Supine_Crunch.mp4","details":{"size":9864339},"fileName":"Supine Crunch.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How to do a crunch:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie on your back with knees bent and feet flat, hip‑width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lightly place fingertips behind your ears with your elbows wide or cross arms over your chest (avoid pulling your neck).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Before lifting, tuck your pelvis so your lower back presses into the mat to ‘switch off’ your hip flexors.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Exhale and slowly curl your ribcage toward your pelvis by lifting your shoulders and upper back only. Think about shortening the distance between the sternum and pelvis; the initiation should be a rounded thoracic curl, not a hip lift.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pause 1 second at the top and intentionally squeeze the top of the abs.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lower slowly until your shoulder blades just kiss the mat.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form cues:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Think about “peeling” each rib segment off the floor. 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this is non‑negotiable for proper activation.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your legs and shoulders off the ground at the same time, bringing your core up.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Create a shallow “banana” shape (shoulders and legs off the floor, lower back glued to the ground) while keeping ribs tucked and core braced.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the position for 10–45 seconds, depending on ability, keeping tension consistent.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form cues:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Shorten the lever by bending knees if you lose lower‑back contact.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bracing and maintaining spinal contact with the floor is an effective strategy for abdominal contraction, making hollow holds (a bracing movement) a strong upper abs workout [3].","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Toe Touches","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6PGRcb896qTkFZzg0r6jzp","type":"Entry","createdAt":"2025-12-08T09:07:01.865Z","updatedAt":"2025-12-08T09:07:01.865Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"en-US"},"fields":{"contentfulLabel":"Toe touches","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3ythftEhhfVrv5MuYs2jyA","type":"Asset","createdAt":"2025-12-08T09:06:53.095Z","updatedAt":"2025-12-08T09:06:53.095Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Toe touches","description":"","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/3ythftEhhfVrv5MuYs2jyA/03a080d7b6738e519f58a1fb7bafd8e5/Toe_touches.mp4","details":{"size":5651601},"fileName":"Toe touches.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How to do toe reaches:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie on your back with legs straight up in the air above your hips, and your arms reaching up toward your toes.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Press your lower back down firmly to the floor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Exhale and lift your shoulders and upper back off the floor, ****reaching your sternum and arms toward your toes until your fingers can touch them (or your ankles for those with lesser mobility).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pause at the top and lower under slow control.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form cues:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Keep legs fixed. 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Hands lightly behind your head, elbows wide or crossed over your chest.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Exhale and crunch up, drawing your ribs toward your pelvis while trying to keep the hips as still as possible so the ball doesn’t move.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pause and squeeze at the top, then lower slowly, letting the ball support a gentle spinal extension as your back curves over the ball before crunching up again.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form cues:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Think about rolling the ribcage down into the pelvis. 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the decline angle already increases resistance.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Arm position note:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Placing hands overhead makes the exercise more difficult, while placing hands across your chest makes it easier, as the weight is closer to the body's center of rotation.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Cable Rope Crunch (kneeling)","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3DvWlR4UeXsOCpey7VjXl4","type":"Entry","createdAt":"2025-11-24T14:04:58.972Z","updatedAt":"2025-11-24T15:55:39.819Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"en-US"},"fields":{"contentfulLabel":"Cable Rope Crunch (kneeling)","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3nHEt6RORXIPm2wGYc8WXI","type":"Asset","createdAt":"2025-11-24T12:34:23.317Z","updatedAt":"2025-11-24T12:34:23.317Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"en-US"},"fields":{"title":"Kneeling cable crunch","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/3nHEt6RORXIPm2wGYc8WXI/ceab576fae02ecf82ad52e3de4466867/Kneeling_cable_crunch.mp4","details":{"size":7201085},"fileName":"Kneeling cable crunch.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How to do a cable rope crunch:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Set a rope attachment to the highest point on the pulley. 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Then deeply exhale as you begin to round through your upper spine, pulling your ribs down toward your pelvis as you draw the rope down with you, keeping your hands positioned beside your head and your elbows locked in.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your hips still as you curl; only your spine flexes.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pause when your elbows move toward the floor, then slowly reverse the movement, keeping tension all the way back up.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form cues:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Keep hips still; imagine folding your ribcage downward.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Exercises that load spinal flexion, including weighted cable crunches, align with research showing higher upper-rectus activation when resistance increases during spinal flexion [4].","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Medicine Ball Sit‑Up to Press","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"44WikCsNtYWTdYmloCxm0k","type":"Entry","createdAt":"2025-11-24T14:05:36.364Z","updatedAt":"2025-11-24T15:55:25.769Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"en-US"},"fields":{"contentfulLabel":"Medicine Ball Sit‑Up to Press","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7JwoL8Gm2EWTv9tWnQbAyQ","type":"Asset","createdAt":"2025-11-24T12:34:23.300Z","updatedAt":"2025-11-24T12:34:23.300Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"en-US"},"fields":{"title":"Medicine ball sit-up with press","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/7JwoL8Gm2EWTv9tWnQbAyQ/553565ac1d4be23165346847ad464da0/Medicine_ball_sit-up_with_press.mp4","details":{"size":11321679},"fileName":"Medicine ball sit-up with press.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How to do a medicine ball sit-up to press:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie on your back with knees bent, feet flat, and the medicine ball resting lightly against your chest.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Inhale, then exhale as you sit up in one smooth motion, keeping the ball pressed to your chest until you reach the top.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Once upright, press the ball overhead in one swift motion without letting your ribs flare.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bring the ball back to your chest and lower down slowly for 3 seconds.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form cues:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Use your abs to generate the sit-up, not momentum. 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Research shows top-end flexion exposes more upper-ab activation than the lower portion.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lower slowly without swinging, keeping your core braced.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form cues:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Limit swinging by pausing between reps and engaging lats slightly. Keep the movement tight. 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Keep your elbows tucked slightly in your peripheral vision.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Exhale and curl up slowly, imagining your sternum lifting toward your pelvis.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pause at the top, maintaining the curve through your upper back.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lower for 3 seconds under control.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form cues:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Don’t let weight pull your head forward; keep elbows in peripheral vision. Avoid letting the plate drift too far from your chest. 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Knees bent at roughly 90°.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bring your hands lightly to your temples, keeping your elbows in your peripheral vision.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Engage your core and curl up, then twist your ribcage toward one side (the ribs lead the twist, not the elbows).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pause briefly at the top, feeling the obliques and upper abs contract, then lower slowly back to the ball.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat alternating sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form cues:","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" Think of shortening the distance from your sternum to your pelvis each rep. The ball allows for increased extension and flexion, enhancing top-end activation according to EMG-based findings.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Standing Cable Crunch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"61skEKOl546FeqV4pw92W3","type":"Entry","createdAt":"2025-11-24T15:03:40.573Z","updatedAt":"2025-11-24T15:55:01.712Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"en-US"},"fields":{"contentfulLabel":"Standing cable crunch","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2np3UgpEQIA5C0IvB2dOks","type":"Asset","createdAt":"2025-11-24T15:03:07.332Z","updatedAt":"2025-11-24T15:03:07.332Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Standing cable crunch","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/2np3UgpEQIA5C0IvB2dOks/9f9b5a3732cf38e2ecf16d69fc32a46f/Standing_cable_crunch.mp4","details":{"size":7737068},"fileName":"Standing cable crunch.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How to do a standing cable crunch:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Set a single handle or rope attachment to the highest pulley. Stand facing away from the stack and take the handle in both hands, bringing it just above your forehead with elbows slightly bent.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step one foot forward into a split stance to stabilize yourself and gently lean forward until you feel light tension through the cable.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Inhale, then exhale as you curl your upper spine downward, bringing your ribs toward your pelvis. Think of “dragging your sternum toward your waistband” rather than hinging at the hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pause briefly when you feel the peak contraction through the upper abs.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Return slowly for 2–3 seconds, stopping just before your spine fully extends. Keep the ribs slightly tucked so tension stays in the abs.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form cues:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Bring your chest to the floor in a short, controlled crunch. 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Lift only your shoulder blades off the floor and pause for a second at the top before lowering slowly.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Toe Reaches:","marks":[{"type":"bold"}],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your legs stacked above your hips and reach toward your toes by lifting your upper back — not by swinging your arms. Think of “sternum up, ribs down”.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hollow Hold","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" – ","marks":[],"data":{}},{"nodeType":"text","value":"Hold for 20–30 seconds","marks":[{"type":"italic"}],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Press your lower back into the floor and keep your ribs down. 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Curl your spine down segment by segment, letting your elbows travel toward your thighs. Slow on the way up.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reverse Cable Crunch (with rope or straight-bar)","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" - 8–12 reps","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep tension on the cable and curl your upper spine off the pad before returning with a slow 3-second eccentric.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Decline Crunch","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" - 10–15 reps","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Set the bench to a low or moderate decline. Lock your hips in place and pull your rib cage toward your pelvis, pausing at the top.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stability-Ball Crunch","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" - 12–15 reps","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Use the ball’s curve to increase the range of motion. Keep hips still and move through the spine with a 1–2 second squeeze at the top.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Toe Reaches","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" - 10–15 reps","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift into a vertical reach with slow control, avoiding swinging or using momentum.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4jkzvLJhPK6EGLmC5GmC8c","type":"Entry","createdAt":"2025-11-21T14:37:43.964Z","updatedAt":"2025-11-21T14:37:43.964Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Finisher Options:","headerContent":"Finisher Options:","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you want to leave the session with a serious upper-ab burn, add one of these finishers:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Decline Crunch SS Hollow Hold (Superset)","marks":[{"type":"bold"}],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Perform decline crunches to technical failure, then immediately drop into a 30-second hollow hold.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"1-Minute Density Set","marks":[{"type":"bold"}],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Do as many toe reaches as possible in one minute while keeping your lower back pressed into the floor.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Micro-Drop Set (Weighted)","marks":[{"type":"bold"}],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Start with a weighted cable crunch for 8–10 reps, immediately drop the weight by 30%, and perform another 8–10 reps with strict control.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"When to Train Upper Abs","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The goal is short, targeted sessions you can squeeze in after an upper-body workout, not hour-long ab marathons. Think efficient movement, not endless crunches.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Where in the week:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" After upper-body or as a short, standalone 15–25 minute session. Avoid doing heavy weighted crunches on a day you’ve already hammered your anterior chain (e.g., heavy squats + plate declines same day) unless you want extra fatigue.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Frequency:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" 1–3 focused sessions per week. If you’re doing daily short core blasters (hollow holds + planks), keep the heavy, upper-bias sessions to twice max.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Recovery:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" With heavy-loaded upper-ab work (weighted declines, heavy cables), give it 48 hours. Recovery is quicker for bodyweight endurance work.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Mix it up: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Balance biased upper work with anti-extension (Pallof press), lower-bias moves (reverse crunches), and rotational work (Russian twists). Aesthetics and function come from the whole midline, not just crunches.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Nutrition & Visibility: Why Your Abs Might Not Be Showing","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Okay, let’s talk about the part no one really wants to hear: you can train your abs perfectly with slow eccentrics, burning cable crunches, all of it - and still not see them. And it’s not because you’re doing anything wrong, it’s because training builds the abs… but nutrition decides whether the muscle is visible.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Everyone stores fat differently. Some people lean out from the top of their stomach first, and others lose fat everywhere else before the midsection even thinks about showing up. That’s genetics. Your body simply has its own way of operating.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There’s no doubt you can build dense, strong upper abs, but visibility? That’s more about what’s happening in the kitchen. This is where nutrition comes in.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To reveal muscle, you generally need to be in a calorie deficit ","marks":[],"data":{}},{"nodeType":"text","value":"-","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" not an extreme one, just consistently eating slightly less than you burn so body fat gradually reduces [7]. High-protein meals help you stay fuller and hold on to the muscle you’re building, and a mostly whole-food diet makes the process feel a lot less miserable. It’s not about saying bye to carbs.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Strength training will also help massively here. Heavy, compound lifts burn more calories, support muscle growth and retention during fat loss, and will make your whole physique more defined, not just your midsection. And don’t forget ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/progressive-overload"},"content":[{"nodeType":"text","value":"progressive overload ","marks":[],"data":{}}]},{"nodeType":"text","value":"(think: adding load, slowing tempo, or increasing reps), it’s key to muscle development.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bottom line:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Visible abs don’t just come from more crunches, they come from smart, consistent nutrition + a realistic calorie deficit + strength training.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2WBaL6v2NzqO63eBHwzp3V","type":"Entry","createdAt":"2025-11-21T15:03:40.108Z","updatedAt":"2025-11-21T15:03:40.108Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"en-US"},"fields":{"label":"Answering Your Burning Upper-Abs Questions","title":"Answering Your Burning Upper-Abs Questions","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6scGZ5TkgEuCcQYFGCRrqv","type":"Entry","createdAt":"2025-11-21T14:59:59.230Z","updatedAt":"2025-11-21T15:00:11.789Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":10,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Can I isolate my upper abs only?","headerContent":"Can I isolate my upper abs only?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The short answer is no, simply because the rectus (your abs) is one long muscle, so you can’t isolate the upper part in a strict anatomical sense. That being said, you can ","marks":[],"data":{}},{"nodeType":"text","value":"bias","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" the upper portion (your upper abs) using different techniques; such as changing the angle of the movement, the tempo at which you do them, and your exercise selection (think: decline crunches, cable high-to-low, kneeling cable rope crunch) [1].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"While these techniques and changes to your ab exercises will target your upper abs more, you’ll also see the benefit to the rest of your abs, too, helping you get that fully defined six-pack.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1JZbqUz84fTqhITuRB9jld","type":"Entry","createdAt":"2025-11-21T15:00:42.426Z","updatedAt":"2025-11-21T15:00:42.426Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"How often should I train upper abs?","headerContent":"How often should I train upper abs?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Around 1–3 focused sessions per week works for most people.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you do heavy weighted work, cap sessions at twice per week. Research shows that the core muscles aren’t “special” and heavy loading still requires 48-72 hours before repeating [8].","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If your session is higher-rep and endurance-focused, up to 3 sessions per week is typically fine.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"72AbtXMJHzylyW2CXSwMRL","type":"Entry","createdAt":"2025-11-21T15:01:28.906Z","updatedAt":"2025-11-21T15:01:28.906Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Why aren’t my upper abs showing, though I train my abs often?","headerContent":"Why aren’t my upper abs showing, though I train my abs often?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Because upper ab visibility is less about reps and more about body fat distribution, diet, and genetics. Some people lose abdominal fat last, regardless of how many crunch variations they’re doing.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Some people naturally store more fat around the lower stomach, while others hold it across the whole midsection, and this is largely genetic. Fat distribution patterns are strongly influenced by genetics and hormones, meaning two people can train the same but reveal definition at completely different rates.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So… what should you actually do?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Create a consistent calorie deficit (the only way to reduce abdominal fat)","marks":[{"type":"bold"}],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep training your abs, but progressively overload them","marks":[{"type":"bold"}],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Add heavy compound lifts","marks":[{"type":"bold"}],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Respect genetics (but don’t let them limit you)","marks":[{"type":"bold"}],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Give it time","marks":[{"type":"bold"}],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4yOT1RH351OvlwAKyfvzQt","type":"Entry","createdAt":"2025-11-21T15:02:14.296Z","updatedAt":"2025-11-21T15:02:14.296Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Does doing upper‑ab crunches help reduce belly fat?","headerContent":"Does doing upper‑ab crunches help reduce belly fat?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"No","marks":[],"data":{}},{"nodeType":"text","value":", spot reduction is a myth! And the research supports it too, with one particular study finding that six weeks of abdominal training increased ab strength but did not reduce abdominal fat [8]. Fat loss comes from:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A sustained calorie deficit","marks":[{"type":"bold"}],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Increased activity","marks":[{"type":"bold"}],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dietary consistency","marks":[{"type":"bold"}],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Remember:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" core training builds muscle, nutrition drives fat loss.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2FFVEbsUqTnHfKOmu7u7mh","type":"Entry","createdAt":"2025-11-21T15:02:49.305Z","updatedAt":"2025-11-21T15:02:49.305Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Will training the upper abs make your waist bigger?","headerContent":"Will training the upper abs make your waist bigger?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The rectus abdomonis can grow in size (hypertrophy), but this growth is usually pretty small compared to muscle groups like the quads or glutes. Strengthening your abs won’t suddenly make your waist wide; if anything, a stronger core often makes your midsection look tighter and more defined once body fat drops.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If your waist ","marks":[],"data":{}},{"nodeType":"text","value":"is","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" getting wider, this can be due to temporary muscle inflammation after working out, or water retention - your body holds onto extra water to repair muscles and replenish glycogen stores, which can cause temporary bloating","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Remember:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" You cannot make your waist smaller by working out - to reduce your waist size, you have to lose body fat.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6Z4W8HyaNyASU0vrSHc4xm","type":"Entry","createdAt":"2025-11-21T15:03:25.174Z","updatedAt":"2025-11-21T15:03:25.174Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"How can I advance my upper ab workouts?","headerContent":"How can I advance my upper ab workouts?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Introduce roll-out style movements. 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