Accessibility StatementSkip to content
Gymshark
Sign in to get exclusive rewards & benefits New Customer?
ExploreGymsharkProduct & StyleFitnessHealth
"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"The Best Upper Exercises","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"The best upper chest exercises combine dumbbell, barbell, and bodyweight exercises. From flyes to presses, these exercises target the upper chest muscles from different angles, helping you achieve fuller, more balanced development.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"While barbells allow you to lift heavier, dumbbells challenge each side of the chest separately and demand more joint control; cables or landmine presses add constant tension and unique movement arcs. Not forgetting bodyweight movements too – ideal for an upper chest day at home, or a high rep finisher.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Picking a couple of these exercises for your upper body workout (and then doing a variation of different upper chest exercises later in the week) will ensure an effective, well-rounded upper chest workout.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"1. Dumbbell Incline Bench Press","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"The incline bench press is the first upper chest exercise that will crop up in ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"almost every","nodeType":"text"},{"data":{},"marks":[],"value":" upper chest workout. Along with the upper pecs, this exercise also engages the ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"anterior delts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" (front shoulders) and triceps.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"A 2010 study of 15 males found that the clavicular head of the pectoralis major (upper chest) showed greater activation at ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"incline angles of 44° and 56°","nodeType":"text"},{"data":{},"marks":[],"value":", while the sternocostal head (in the middle and lower region of the chest) was more active at a lat bench angle [1].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If possible, we recommend doing this exercise with dumbbells rather than a barbell. Dumbbells allow for a greater range of motion, and your elbows and wrists can move naturally, providing a deeper stretch at the bottom and a better contraction at the top. As each arm works independently, the dumbbell incline bench press can also help correct muscle imbalances that can happen with a barbell.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"(However, it can also be beneficial to include some barbell bench press in your training, allowing you to lift heavier maximal loads to build strength.)","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How To Do Dumbbell Incline Bench Press:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Set the bench to a 30–45° incline and hold a pair of dumbbells in neutral grip, resting the head on your thighs. Ensure your feet are flat on the floor, adding a plate under them if necessary.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lean back onto the bench while ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"kicking","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":" the dumbbells up to shoulder height, so that wrists, elbows, and shoulders are stacked in line. Hold the dumbbells with a neutral or pronated grip (palms facing forward). Plant your feet firmly on the floor, pull your shoulder blades together, and keep your chest lifted.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Slowly lower the dumbbells in a controlled manner until your elbows are at or slightly below chest level. Keep elbows at about 45° from your body, not flared wide or tucked too close.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Then, reverse the movement, pushing the dumbbells upward in a slight arc so they finish roughly above your collarbone. Squeeze your chest at the top, but don’t bang the dumbbells together.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Repeat and Maintain Form, ensuring your shoulders stay back and down and your elbows do not flare excessively. When finished, bring the dumbbells back to your thighs before sitting up.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"45XpVEQCO4AToEFI4LIsqC","type":"Entry","createdAt":"2024-09-26T09:07:15.645Z","updatedAt":"2025-06-20T09:47:26.707Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"en-US"},"fields":{"contentfulLabel":"Incline Dumbbell Bench Press (Male)","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6bG8IYF0657h5dB1yWBNFU","type":"Asset","createdAt":"2024-09-26T09:07:13.723Z","updatedAt":"2024-09-26T09:07:13.723Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Incline Dumbbell Bench Press - Male","description":"Incline Dumbbell Bench Press - Male","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/6bG8IYF0657h5dB1yWBNFU/96d6c9aacbf2d2b118eeb4d05f86262f/incline-dumbbell-bench-press-male.mp4","details":{"size":3356494},"fileName":"incline-dumbbell-bench-press-male.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"2. Reverse Grip Bench Press","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"The OG of ","nodeType":"text"},{"data":{"uri":"/blog/article/best-chest-exercises"},"content":[{"data":{},"marks":[],"value":"chest exercises","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"–with a twist. The reverse grip bench press involves holding the barbell with an underhand (supinated) grip–palms facing towards you. It’s less common, but it’s an effective way to fire up the upper chest. A study in the Journal of Strength & Conditioning Research supports this, finding that a reverse ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-improve-your-grip-strength"},"content":[{"data":{},"marks":[],"value":"grip","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" during bench press increased activity in the biceps brachii and clavicular area of the pectoralis major [5].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you don’t have access to an incline bench, this can be a great alternative to ensure you still fire up those upper chest muscles. Some also find this position more comfortable on the shoulders, placing less strain on the front delts due to the elbows staying more tucked toward your torso than the traditional bench press.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How To Do The Reverse Grip Bench Press:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lie on a flat bench and grab the bar with an ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"underhand (supinated) grip","nodeType":"text"},{"data":{},"marks":[],"value":", hands just wider than shoulder width.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pull your shoulder blades together, lift your chest, and plant your feet firmly.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Unrack the bar carefully (use a spotter) and hold it above your lower chest, elbows tucked in.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lower the bar slowly toward your lower chest or upper stomach, keeping your elbows close to your body.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Press the bar back up in a slight arc until it finishes above your upper chest, then repeat.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5HqMVx5Rf6XSxilrgjiCdo","type":"Entry","createdAt":"2025-03-14T15:51:17.551Z","updatedAt":"2025-03-14T15:51:17.551Z","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":"Reverse Grip Bench Press","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2fdfsIrzTS8KfBmv66H7AA","type":"Asset","createdAt":"2025-03-14T15:51:12.757Z","updatedAt":"2025-03-14T15:51:12.757Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Reverse Grip Bench Press","description":"","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/2fdfsIrzTS8KfBmv66H7AA/6ff86cd8636f50777527b2766b904f23/reverse-grip-bench-press.mp4","details":{"size":5775170},"fileName":"reverse-grip-bench-press.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"3. Incline Dumbbell Squeeze Press","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Another incline exercise that you’ll definitely feel in your upper chest. With the bench set at a 30–45° incline, this exercise involves pressing two dumbbells together throughout the movement, maximizing tension on the clavicular head.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Incline bench angle + conscious pressing together of the dumbbells = maximum upper chest recruitment.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Plus, it’s the ideal opportunity to focus on ","nodeType":"text"},{"data":{"uri":"/blog/article/build-a-strong-mind-muscle-connection"},"content":[{"data":{},"marks":[],"value":"mind-muscle connection","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", leading to greater upper chest hypertrophy during your upper chest workout with dumbbells [6].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How To Do The Incline Dumbbell Squeeze Press:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Set the bench to a 30–45° incline and pick up a dumbbell in each hand.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lie back on the bench, holding the dumbbells together with your palms facing each other, pressing them firmly.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Keep your shoulder blades retracted and your chest lifted throughout the movement.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lower the dumbbells slowly toward your upper chest while maintaining the squeeze between them.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Press the dumbbells back up, continuing to squeeze them together, until your arms are nearly extended, then repeat.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"73z1Lz5PaLCAZ8Nr5dcXFV","type":"Entry","createdAt":"2025-08-18T08:21:50.042Z","updatedAt":"2025-08-18T08:21:50.042Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"en-US"},"fields":{"contentfulLabel":"Incline Dumbbell Squeeze Press","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"QB4SRRmq0KYuBDDApkx9d","type":"Asset","createdAt":"2025-08-18T08:21:45.448Z","updatedAt":"2025-08-18T08:21:45.448Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Incline Dumbbell Squeeze Press","description":"","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/QB4SRRmq0KYuBDDApkx9d/4e47c9e4278d46e24b74d29075346f77/incline-dumbbell-squeeze-press.mp4","details":{"size":5939271},"fileName":"incline-dumbbell-squeeze-press.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"4. Low To High Cable Fly","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"The low-to-high Cable Fly is an ","nodeType":"text"},{"data":{"uri":"/blog/article/compound-vs-isolation-exercises"},"content":[{"data":{},"marks":[],"value":"isolation exercise","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" performed using a cable machine. In this exercise, you pull the cables upward in an arc from hip level toward shoulder or eye level.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This upward motion specifically targets the upper chest (clavicular head of the pectoralis major), and a study by Schütz et al. (2022) found that cable pulley exercises produce larger shoulder joint moments than bench press movements. Greater movement at the shoulder joint means the upper chest stretches more at the bottom and contracts harder at the top. This increased ROM means the clavicular fibers have to work harder to control and move the arm, increasing their mechanical tension, which is a key driver of muscle growth [7].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"In addition, multiple studies comparing cable exercises, such as the chest press and bicep curl, have found greater muscle activation compared to machine-based variations [8,9]. With a greater range of motion (allowing for more natural movement) and constant tension from bottom to top, cable exercises such as low-to-high cable flies have the potential for greater muscle tension and, therefore, greater hypertrophy.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How To Do Low To High Cable Flies:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Set the cables to the lowest position and grab a handle in each hand with palms facing forward.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Step forward slightly, keeping a staggered stance and a slight bend in your elbows.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lean forward a little, lift your chest, and retract your shoulder blades.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pull the cables upward and inward in an arc until your hands meet around chest level.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Squeeze your upper chest at the top, then lower the cables back to the start under control.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"5. Landmine Press","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"The ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-landmine-press"},"content":[{"data":{},"marks":[],"value":"barbell landmine","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" probably isn’t something you use often in your training. Still, it’s an extremely useful piece of equipment that unlocks a range of unique pressing and pulling angles you can’t easily train with barbells or dumbbells. The upward, diagonal pressing path aligns well with the fibres of the clavicular head, making it great for adding size and shape to the upper chest. The fixed arch of the landmine press also makes it easier on the shoulder joint than overhead presses, making it more comfortable for those with past injuries or shoulder mobility issues.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The ‘landmine’ itself is just a floor-mounted hinge, but slip the bar into it and it’s given a new, faster way of moving. Most gyms have one (and it’s easy to set up), but otherwise, you can make your own landmine attachment by:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Wrapping a towel around one end of the barbell and wedge it securely into a corner, where the floor meets the wall;","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lying a heavy, rubber-coated weight plate (e.g., 25 kg / 45 lb) on the floor, slide one end of the barbell into the hole so it rests at an angle, using the inner rim of the plate as a pivot.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How To Do The Landmine Press:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Place one end of a barbell into a landmine attachment (or, use one of the DIY options above–just make sure you practice with an empty bar first to check it’s secure!).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Stand, half-kneel, or kneel on both knees facing the bar, and hold the free end with one hand at chest height.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Brace your core, lift your chest, and tuck your elbow toward your body.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Press the bar upward and slightly forward until your arm is nearly extended.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lower back to the starting position with control, then repeat for reps.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1UbjH5U6cdXKoWTI08W8sw","type":"Entry","createdAt":"2025-08-18T08:22:37.221Z","updatedAt":"2025-08-18T08:22:37.221Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"en-US"},"fields":{"contentfulLabel":"Standing Landmine Press (Zach)","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xZvIjsVHIX9HVc3Wx3wB5","type":"Asset","createdAt":"2025-08-18T08:22:31.962Z","updatedAt":"2025-08-18T08:22:31.962Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Standing Landmine Press (Zach)","description":"","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/2xZvIjsVHIX9HVc3Wx3wB5/2976ceebe07e832d01ba374de04a477f/landmine-press.mp4","details":{"size":6696373},"fileName":"landmine-press.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"6. Decline Push Ups","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This bodyweight chest exercise is an excellent addition to any upper chest workouts at home, or to add more volume through your chest muscles using higher rep training as a finisher. Elevating your feet, using a bench, box, or even a couch, shifts the load towards the upper chest and front shoulders [10]. This mimics the pressing path of an incline bench press, helping build upper chest strength and definition without equipment.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"One thing to note is that ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-do-a-push-up"},"content":[{"data":{},"marks":[],"value":"decline press ups","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" are difficult: Elevating your feet shifts a greater percentage of your bodyweight onto your hands, increasing the load your chest, shoulders, and triceps have to push. To make this exercise easier, try lowering the height of your step, box, or bench, or do the decline press-up with your knees on the bench instead of your feet to take off some load.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"To make these more difficult, place a weight plate on your back, or loop a ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-use-resistance-bands"},"content":[{"data":{},"marks":[],"value":"long resistance band","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" around your back and secure it under your palms as you perform the decline press up.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How To Do Decline Push Ups:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Set your feet on a stable elevated surface (bench or box) and place your hands on the floor slightly wider than shoulder-width, directly under your shoulders.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Engage your core and keep your body straight from head to heels — squeezing your glutes to avoid your hips sagging or hiking up.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Maintain a slight bend in your elbows and keep them tucked at about a 45-degree angle from your body.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lower your chest slowly toward the floor by bending your elbows, keeping your body rigid and elbows controlled. Aim to bring your chest as close to the floor as possible, without arching your lower back and dropping your hips.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Press back up by extending your elbows, squeezing your chest at the top without locking out your arms.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"27QehnPW6mOG57u4zXtuNm","type":"Entry","createdAt":"2024-09-26T08:14:08.706Z","updatedAt":"2025-08-18T08:23:32.793Z","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":"Decline Push Up","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"51DApj0q8NbCZcKMo1E3Bp","type":"Asset","createdAt":"2024-09-26T08:14:06.881Z","updatedAt":"2025-08-18T08:24:36.812Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":12,"revision":3,"locale":"en-US"},"fields":{"title":"Decline Push Up","description":"Decline Push Up","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/51DApj0q8NbCZcKMo1E3Bp/ffe7a160438902b98217ca3f10f11c1a/decline-press-up.mp4","details":{"size":5287089},"fileName":"decline-press-up.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Benefits of Training Your Upper Chest","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Balanced, fuller chest development:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":" If you find yourself doing flat bench presses over and over again, your pecs might end up looking ‘bottom-heavy’. Including some upper chest exercises in your workouts builds a more proportionate look (essential if you’re planning on wearing a ","nodeType":"text"},{"data":{"uri":"/collections/stringers/mens"},"content":[{"data":{},"marks":[],"value":"stringer vest","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" or ","nodeType":"text"},{"data":{"uri":"/collections/tanks/womens"},"content":[{"data":{},"marks":[],"value":"tank top","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" anytime soon).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Improved posture: ","nodeType":"text"},{"data":{"uri":"/blog/article/best-mobility-exercises-to-support-your-posture"},"content":[{"data":{},"marks":[],"value":"Rounded shoulders","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" from sitting at your desk all day or scrolling in the evening? Upper chest workouts can help counteract that, helping pull your shoulders back and up, balancing the stronger muscles of your upper back. This promotes a more open, upright posture and reduces that hunched, forward-rolled look.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Enhanced pressing strength:","nodeType":"text"},{"data":{},"marks":[],"value":" Developing the upper chest muscles strengthens the muscles that help initiate and stabilise weight when pressing at an upward or overhead angle. Along with strengthening the shoulder joint, a stronger upper chest will improve power and stability in incline and overhead presses.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Better athletic performance:","nodeType":"text"},{"data":{},"marks":[],"value":" Strengthening your upper chest muscles can help with athletic performance, whether it’s powerful tackles, more accurate punches, or stability. By building extra strength and stability in the upper chest and front shoulder area, you’ll develop more controlled, forceful, and accurate movements in nearly any sport involving the upper body.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Injury prevention:","nodeType":"text"},{"data":{},"marks":[],"value":" Muscle imbalances can lead to injury in the chest, which is most commonly experienced in shoulder strain and rotator cuff issues. Balanced chest development reduces muscular imbalances between the lower, middle, and upper chest, which can help lower the risk of shoulder injuries.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Don’t Neglect Your Upper Chest: Train Smarter for a Balanced, Powerful Physique","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"It’s easy to get caught up doing the same routine and the same exercises, but if you want to build a more lifted, defined ‘plate of armour’ chest (and improve strength in your overhead pressing movements), you need to add some upper chest exercises into your chest day routine.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Put upper chest moves early in your session when you’re freshest (so you get the most benefit), include at least one compound and isolation exercise, train at different angles, and adjust your split to boost upper chest volume over time.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"By doing this, you’ll not only fill out your chest near the collarbones for a balanced, aesthetic look, but also build functional strength that carries over into other lifts and everyday movement.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Ready to level up your chest training? Download the Gymshark Training App to access the best upper chest workouts, track your progress, and build the strongest, most balanced chest yet","nodeType":"text"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"63ZVsfUAhgJ77hR87zh1z4","type":"Entry","createdAt":"2024-09-30T15:53:43.566Z","updatedAt":"2024-09-30T15:53:43.566Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"en-US"},"fields":{"contentfulLabel":"Download The Gymshark Training App (Chest Workouts)","buttonOneLabel":"Download","buttonOneLink":"https://gymshark.onelink.me/iy1s/chestworkouts","buttonOneVariant":"primary","buttonTwoVariant":"primary"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2zetih4bhgqiZC1Z07rbpi","type":"Entry","createdAt":"2025-07-23T14:57:22.746Z","updatedAt":"2025-07-23T14:57:22.746Z","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":"FAQs upper chest exercises","title":"FAQs","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5A6Jx0q38vVO284wB9saoC","type":"Entry","createdAt":"2025-07-23T14:56:28.877Z","updatedAt":"2025-07-23T14:56:28.877Z","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":"Which Is Better, Incline Dumbbell Or Barbell Bench Press?","headerContent":"Which Is Better, Incline Dumbbell Or Barbell Bench Press?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research by Welsch et al in the Journal of Strength and Conditioning Research suggests that barbells and dumbbells can be used interchangeably when performing the bench press [11]. Measuring the EMG activity of the pec major and anterior deltoid in 12 college-age men and women, the study found that both exercises produced very similar muscle activity, regardless of which equipment was used. Generally, the differences are:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dumbbell Bench Press:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" This exercise allows for a greater ROM, can correct muscle imbalances between sides, and is more shoulder-friendly, as the wrists can move naturally, often making it more comfortable on the shoulders.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Barbell Bench Press:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" This exercise allows you to lift heavier weights (ideal for building maximal strength) and is more stable, as both sides move together, making it easier to focus purely on pushing power.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Many lifters use ","marks":[],"data":{}},{"nodeType":"text","value":"both","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" barbells and dumbbells during their upper chest workouts, and varying the equipment you use can be a good way to keep your muscles challenged and help break through strength or hypertrophy plateaus.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"bjElkfmMiuB64gi8dM9j4","type":"Entry","createdAt":"2025-07-23T14:56:44.829Z","updatedAt":"2025-07-23T14:56:44.829Z","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 Exercises Work The Upper Chest?","headerContent":"What Exercises Work The Upper Chest?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The best upper chest exercises are:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Incline pressing movements","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" (such as the incline barbell/dumbbell bench press, incline Smith machine press, and the landmine press)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Upper chest flyes","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" (such as incline dumbbell flies and low to high cable flies)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bodyweight movements","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" (such as decline push ups–ideal for a home upper chest workout)","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":"2uGduuTXC1vxDndMZWkDWR","type":"Entry","createdAt":"2025-07-23T14:56:56.832Z","updatedAt":"2025-07-23T14:56:56.832Z","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":"How Many Exercises For The Upper Chest Should I Do?","headerContent":"How Many Exercises For The Upper Chest Should I Do?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For general training, ","marks":[],"data":{}},{"nodeType":"text","value":"1 to 2 upper chest exercises twice a week","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" should be sufficient. If the upper chest is an area you particularly want to grow, you could do up to three exercises, pairing them with other exercises depending on your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-best-workout-splits-for-every-goal"},"content":[{"nodeType":"text","value":"workout split","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It is recommended that beginners complete ","marks":[],"data":{}},{"nodeType":"text","value":"8-12 reps per set","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" for optimal muscle growth, training ","marks":[],"data":{}},{"nodeType":"text","value":"near to failure","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":". For more advanced lifters, research suggests the muscle growth range could be much greater (from 1 to 12 reps), as long as training is close to failure and adequate protein is eaten to aid muscle growth [12].","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"300X6M0XeakKUfOMyKI6lR","type":"Entry","createdAt":"2025-07-23T14:57:09.897Z","updatedAt":"2025-07-23T14:57:09.897Z","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":"Can You Really Train Your Upper Chest?","headerContent":"Can You Really Train Your Upper Chest?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Yes–pressing or flying movements on an incline (usually around 25–35°) place more tension specifically on the upper chest muscles due to the fibers running at a slight upward angle.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You can’t isolate the upper chest completely, however. The exercises in this article will emphasise the upper chest muscles, but other parts of the chest will still assist the movement.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5W9ycnQHE6229n6arHuLth","type":"Entry","createdAt":"2025-07-23T14:57:20.188Z","updatedAt":"2025-07-23T14:57:20.188Z","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":"Why Is The Upper Chest So Hard To Develop?","headerContent":"Why Is The Upper Chest So Hard To Develop?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The clavicular head (upper chest) fibers run at an upward angle and are smaller compared to the larger mid and lower chest. This means they contribute less force during common pressing movements, so they can lag if not trained specifically.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Many also tend to focus chest training heavily on flat bench pressing, neglecting incline variations that specifically target the upper chest. The upper chest doesn’t get enough focused stimulus without consistent incline pressing or low-to-high fly.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Adding some of these best upper chest exercises to your chest day workout will help emphasize the upper chest. With the right ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"nodeType":"text","value":"nutrition","marks":[],"data":{}}]},{"nodeType":"text","value":" and progressive overload, you will start to see your upper chest grow.","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"References:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Trebs, A.A., Brandenburg, J.P. and Pitney, W.A. (2010). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/20512064/"},"content":[{"data":{},"marks":[],"value":"An Electromyography Analysis of 3 Muscles Surrounding the Shoulder Joint During the Performance of a Chest Press Exercise at Several Angles","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Wang, H. (2024). ","nodeType":"text"},{"data":{"uri":"https://www.ewadirect.com/proceedings/tns/article/view/17028"},"content":[{"data":{},"marks":[],"value":"Muscle growth: Mechanisms, impact on performance, and training strategies","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Krieger, J.W. (2010). ","nodeType":"text"},{"data":{"uri":"https://journals.lww.com/nsca-jscr/fulltext/2010/04000/single_vs__multiple_sets_of_resistance_exercise.36.aspx"},"content":[{"data":{},"marks":[],"value":"Single vs. Multiple Sets of Resistance Exercise for Muscle Hypertrophy: A Meta-Analysis","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2016). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27102172/"},"content":[{"data":{},"marks":[],"value":"Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lehman, G.J. (2005). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/16095407/"},"content":[{"data":{},"marks":[],"value":"The Influence of Grip Width and Forearm Pronation/Supination on Upper-Body Myoelectric Activity During the Flat Bench Press","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Vigotsky, A., Contreras, B., Golden, S., Alto, A., Larson, R., Winkelman, N. and Paoli, A. (2018). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/29533715/"},"content":[{"data":{},"marks":[],"value":"Differential effects of attentional focus strategies during long-term resistance training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Ozaki, H., Loenneke, J.P., Buckner, S.L. and Abe, T. (2016). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/26880629/"},"content":[{"data":{},"marks":[],"value":"Muscle growth across a variety of exercise modalities and intensities: Contributions of mechanical and metabolic stimuli","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Richardson, M.E., Rendos, N.K., Moataz Eltoukhy and Signorile, J.F. (2016). ","nodeType":"text"},{"data":{"uri":"https://journals.lww.com/acsm-msse/fulltext/2016/05001/comparative_impacts_of_plate_loaded_and_cable.1409.aspx"},"content":[{"data":{},"marks":[],"value":"Comparative Impacts of Plate-Loaded and Cable Resistance Machines on Muscle Activity and Joint Kinematics","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Signorile, J.F., Rendos, N.K., Heredia Vargas, H.H., Alipio, T.C., Regis, R.C., Eltoukhy, M.M., Nargund, R.S. and Romero, M.A. (2017). ","nodeType":"text"},{"data":{"uri":"https://journals.lww.com/nsca-jscr/fulltext/2017/02000/differences_in_muscle_activation_and_kinematics.5.aspx"},"content":[{"data":{},"marks":[],"value":"Differences in Muscle Activation and Kinematics Between Cable-Based and Selectorized Weight Training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Glass, S.C. and Armstrong, T. (2019). ","nodeType":"text"},{"data":{"uri":"https://journals.lww.com/nsca-jscr/abstract/1997/08000/electromyographical_activity_of_the_pectoralis.6.aspx"},"content":[{"data":{},"marks":[],"value":"Electromyographical Activity of the Pectoralis Muscle During Incline and Decline Bench Presses","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Welsch, E.A., Bird, M. and Mayhew, J.L. (2005). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/15903389/"},"content":[{"data":{},"marks":[],"value":"Electromyographic Activity of the Pectoralis Major and Anterior Deltoid Muscles During Three Upper-Body Lifts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Wackerhage, H. and Ratkevicius, A. (2008). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/18384285/"},"content":[{"data":{},"marks":[],"value":"Signal transduction pathways that regulate muscle growth","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2025-08-08T00:00+01:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2oOiy1j6jH9SH16eoDLMCf","type":"Entry","createdAt":"2025-08-06T08:00:10.718Z","updatedAt":"2025-10-01T08:18:43.517Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":75,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"What Is Hypertrophy Training? Train To Maximize Gains","caption":"Struggling to build muscle? Unlock hypertrophy training secrets with clear tips, proven methods, and insight from Men's Physique Olympia Champion, Ryan Terry.","slug":"hypertrophy-training","stores":["GB","US","AU","CA","DK","EU","FI","NO","SE","RW"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3DckxUBfetrAbo4DeaExhU","type":"Entry","createdAt":"2024-04-03T09:50:26.783Z","updatedAt":"2025-10-30T15:07:52.637Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":118,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Lannay Dale-Tooze","slug":"lannay-dale-tooze","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5sRSAFo8w8TjRpsToGSVJ4","type":"Asset","createdAt":"2024-09-17T14:07:15.982Z","updatedAt":"2024-09-17T14:07:15.982Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Lannay Dale-Tooze","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5sRSAFo8w8TjRpsToGSVJ4/4238d0a8883b8b10d84875c5989a907d/Lannay_Dale-Tooze.jpg","details":{"size":33869,"image":{"width":200,"height":200}},"fileName":"Lannay Dale-Tooze.jpg","contentType":"image/jpeg"}}},"bio":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for style and training, she writes about everything from the latest activewear must-haves to the fitness trends shaping how we move.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If it’s making waves on your For You Page right now, chances are she was already writing about it. A qualified L3 Personal Trainer, Lannay takes a hybrid approach to fitness, mixing functional strength training, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-to-pilates-or-cute-pilates-outfits"},"content":[{"nodeType":"text","value":"Pilates","marks":[],"data":{}}]},{"nodeType":"text","value":" and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-to-wear-for-cold-weather-running"},"content":[{"nodeType":"text","value":"running","marks":[],"data":{}}]},{"nodeType":"text","value":" with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/somatic-exercises-benefits"},"content":[{"nodeType":"text","value":"somatic movement","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Inspired by all things wellness, she brings a grounded, holistic perspective to her writing—balancing performance with the feel-good side of training.","marks":[],"data":{}}]}]},"bioSummary":"Meet Lannay Dale-Tooze, our Content Writer with an eye for the next big trend. As Gymshark Central's go-to for styling and trending fashion, she writes about the latest activewear must-haves, outfit inspiration, and the trends shaping how we move.","role":"Content Writer","isGymsharkEmployee":true,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6vNMV2VILjODIvg4PAINZT","type":"Entry","createdAt":"2024-09-30T13:58:11.220Z","updatedAt":"2025-03-19T12:28:13.763Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":19,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Styling","slug":"styling","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Styling from Gymshark","metaDescription":"From gym days to rest days, rep a fire fit with our styling guides"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"o4OplbUHUQwbbe9NEvWyS","type":"Entry","createdAt":"2024-09-27T15:36:01.481Z","updatedAt":"2025-03-19T12:25:17.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Weight Training","slug":"weight-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Weight Training","metaDescription":"Lift, learn and level up with weight training tips, insights and workouts that will help you reach your personal best and unlock progress faster than ever."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5m9ZteBNwb6SQl2iFZaofb","type":"Entry","createdAt":"2024-09-27T17:03:29.114Z","updatedAt":"2025-03-19T12:25:54.745Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":17,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Travel","slug":"travel","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Travel","metaDescription":"Just because you're travelling doesn't mean you can't keep your gains. From the best airport outfits, to workouts you can do in a small hotel gym, we've got you covered."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2fjl4Y97mXjGPi1YAyIaWS","type":"Entry","createdAt":"2024-09-27T17:05:02.113Z","updatedAt":"2025-03-19T12:27:15.837Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":35,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Pilates & Yoga","slug":"pilates-and-yoga","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Pilates & Yoga","metaDescription":"Find your flow and elevate your strength with pilates & yoga to keep your workouts exciting. It's time to stretch your limits and find your balance!"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"10v2l1ewMynuTZxiNYPARN","type":"Entry","createdAt":"2024-09-27T14:40:34.029Z","updatedAt":"2025-03-19T12:24:02.422Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":34,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Mindset & Wellbeing","slug":"mindset-and-wellbeing","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Mindset & Wellbeing","metaDescription":"Progress starts with mindset; take care of yourself with mindset and wellbeing sessions designed to help you feel your personal best, so you can raise the bar."}}],"noIndex":false,"noFollow":false,"metaTitle":"Lannay Dale-Tooze","metaDescription":"Read articles by Lannay Dale-Tooze, Gymshark Junior Content Writer on Gymshark Central."}},"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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4PstF6BUdcv5rke5KqST4U","type":"Entry","createdAt":"2025-01-13T10:08:07.267Z","updatedAt":"2025-12-09T09:29:30.548Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":208,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"The Best Upper Glute Workout","caption":"Seeking that 'top shelf' butt shape? These are the best upper glute exercises for building size, shape, and strength, plus the best upper glute training tips.","slug":"the-best-upper-glute-workout","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US","FR"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}},"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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"o4OplbUHUQwbbe9NEvWyS","type":"Entry","createdAt":"2024-09-27T15:36:01.481Z","updatedAt":"2025-03-19T12:25:17.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Weight Training","slug":"weight-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Weight Training","metaDescription":"Lift, learn and level up with weight training tips, insights and workouts that will help you reach your personal best and unlock progress faster than ever."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. 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? 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? 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). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27433992/"},"content":[{"nodeType":"text","value":"Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"publishDate":"2025-01-14T00:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"YXofs7WEFVtzW7d6ysSVv","type":"Entry","createdAt":"2025-01-06T10:00:02.842Z","updatedAt":"2026-02-18T09:25:02.787Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":176,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"Interval Running: The Ultimate Way To Pick Up Your Pace","caption":"Set yourself the goal of running faster and hitting a new 5k, 10k or marathon race time? Interval running workouts could be just what you need to speed up.","slug":"interval-running","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US","FR"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}},"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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}}],"metaTitle":"Interval Running: How To Do It, Benefits And Examples","metaDescription":"Set yourself the goal of running faster to hit a new 5k, 10k or marathon race time? Interval running workouts could be just what you need to speed up.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5qYe4uQIU3pjazOQ08RdYR","type":"Asset","createdAt":"2024-12-27T10:22:54.823Z","updatedAt":"2024-12-27T10:22:54.823Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Interval Running Desktop","description":"Woman running","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5qYe4uQIU3pjazOQ08RdYR/f6cf3a6e30a245f79379f590e13dcae6/interval-run.jpg","details":{"size":1863057,"image":{"width":3360,"height":3360}},"fileName":"interval-run.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4k9HWJ8Ak34Wtje47VOtoX","type":"Asset","createdAt":"2024-12-27T10:22:16.043Z","updatedAt":"2024-12-27T10:22:16.043Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Interval Running Mobile","description":"Woman running","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/4k9HWJ8Ak34Wtje47VOtoX/cda38f36eda297c4271ef3215b2bcd11/interval-run-mobile.jpg","details":{"size":171638,"image":{"width":800,"height":800}},"fileName":"interval-run-mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5qYe4uQIU3pjazOQ08RdYR","type":"Asset","createdAt":"2024-12-27T10:22:54.823Z","updatedAt":"2024-12-27T10:22:54.823Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Interval Running Desktop","description":"Woman running","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5qYe4uQIU3pjazOQ08RdYR/f6cf3a6e30a245f79379f590e13dcae6/interval-run.jpg","details":{"size":1863057,"image":{"width":3360,"height":3360}},"fileName":"interval-run.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Is Interval Running?","Types Of Interval Running Workouts","How To Do Interval Running","What Should I Do In Between Work Intervals?","Interval Running Tips From A Coach","What Are The Benefits Of Interval Running?","Interval Running Workout Examples","FAQs"],"introductionText":"Whether you’re a seasoned 5k-er at your weekly run club or you’re training for another marathon, sometimes you get to a point where you feel like you’re struggling to make progress.","content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"You’re still lacing up your shoes, heading out on every run, putting in the effort–but however hard you try you can’t seem to pick up the pace and reduce the minutes on the clock.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If this is the case, it might be time to take a look at your training and make some adjustments. 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":{"sys":{"id":"6Gy3JESOK4ssCUC9PZGakY","type":"Link","linkType":"Entry"}}},"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. If you have any health concerns, you should always consult a health professional before doing interval running.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Run faster, recover better, and feel stronger: The Gymshark Training app has everything you need to help you perform better. From running warm-ups to guided interval runs and lower body strength sessions–access everything you need to help you level up your running for free.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5dRQNNJrf6sWVgQ5MkyHvC","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"References:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Thirumurugan, M.S., Sivagnanam, D.P. and Arumugam, S. (2018). ","nodeType":"text"},{"data":{"uri":"https://www.researchgate.net/publication/340095503_SPRINT_INTERVAL_TRAINING_IMPROVE_SPEED_AND_EXPLOSIVE_POWER_AMONG_ATHLETES"},"content":[{"data":{},"marks":[],"value":"Sprint Interval Training Improves Speed and Explosive Power Among Athletes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Koral, J., Oranchuk, D.J., Herrera, R. and Millet, G.Y. (2017). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC5839711/"},"content":[{"data":{},"marks":[],"value":"Six Sessions of Sprint Interval Training improves running performance in trained athletes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Talisa Emberts, Porcari, J., Dobers-tein, S., Steffen, J. and Foster, C. (2013). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC3772611/"},"content":[{"data":{},"marks":[],"value":"Exercise Intensity and Energy Expenditure of a Tabata Workout","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Filipas, L., Bonato, M., Gallo, G. and Codella, R. (2021). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC9299127/#:~:text=Each%20intervention%20effectively%20improved%20endurance,representing%20the%20only%20physiological%20correlate."},"content":[{"data":{},"marks":[],"value":"Effects of 16 weeks of pyramidal and polarized training intensity distributions in well‐trained endurance runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Helgerud, J., Hoydal, K., Wang, E., Karlsen, T., Berg, P., Bjerkaas, M., Simonsen, T., Helgesen, C., Hjorth, N., Bach, R. And Hoff, J. (2007). ","nodeType":"text"},{"data":{"uri":"https://onlinelibrary.wiley.com/doi/10.1111/sms.14493"},"content":[{"data":{},"marks":[],"value":"Aerobic high-intensity intervals improve VO2max more than moderate training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Skovgaard, C., Christiansen, D., Martínez-Rodríguez, A. and Bangsbo, J. (2023). ","nodeType":"text"},{"data":{"uri":"https://onlinelibrary.wiley.com/doi/10.1111/sms.14493"},"content":[{"data":{},"marks":[],"value":"Similar improvements in 5-km performance and maximal oxygen uptake with submaximal and maximal 10-20-30 training in runners, but increase in muscle oxidative phosphorylation occur only with maximal effort training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Casado, A., Hanley, B., Santos-Concejero, J. and Ruiz-Pérez, L.M. (2019). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/31045681/"},"content":[{"data":{},"marks":[],"value":"World-class long-distance running performances are best predicted by volume of easy runs and deliberate practice of short-interval and tempo runs","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Barnes, K.R. and Kilding, A.E. (2015). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4555089/#:~:text=The%20steady%2Dstate%20oxygen%20consumption,Figure%201)%20%5B4%5D."},"content":[{"data":{},"marks":[],"value":"Running economy: measurement, norms, and Determining Factors","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Barnes, K.R., Hopkins, W.G., McGuigan, M.R. and Kilding, A.E. (2013). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/23538293/"},"content":[{"data":{},"marks":[],"value":"Effects of Different Uphill Interval-Training Programs on Running Economy and Performance","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"JANSSON, E., ESBJÖRNSSON, M., HOLM, I. and JACOBS, I. (1990). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/2150579/"},"content":[{"data":{},"marks":[],"value":"Increase in the proportion of fast-twitch muscle fibres by sprint training in males","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Laforgia, J., Withers, R.T. and Gore, C.J. (2006). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/17101527/"},"content":[{"data":{},"marks":[],"value":"Effects of exercise intensity and duration on the excess post-exercise oxygen consumption","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Skelly, L.E., Andrews, P.C., Gillen, J.B., Martin, B.J., Percival, M.E. and Gibala, M.J. (2014). ","nodeType":"text"},{"data":{"uri":"https://www.researchgate.net/publication/261952856_High-intensity_interval_exercise_induces_24-h_energy_expenditure_similar_to_traditional_endurance_exercise_despite_reduced_time_commitment"},"content":[{"data":{},"marks":[],"value":"High-intensity interval exercise induces 24-h energy expenditure similar to traditional endurance exercise despite reduced time commitment","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Marlina, L., Purba, A., Pandia, V., Adiwinata, M., Harahap, N. and Womsiwor, D. (2023). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC10227839/#:~:text=This%20process%20of%20reducing%20anxiety,Training%20(25%2C%2026)."},"content":[{"data":{},"marks":[],"value":"Differences Interval Training and Continuous Training on Endorphin Level and Anxiety Degrees in SECABA Rindam III Siliwangi Student Soldiers with Moderate Anxiety","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Campos, Y., Casado, A., Vieira, J.G., Guimarães, M., Sant’Ana, L., Leitão, L., da Silva, S.F., Silva Marques de Azevedo, P.H., Vianna, J. and Domínguez, R. (2021). ","nodeType":"text"},{"data":{"uri":"https://www.thieme-connect.de/products/ejournals/abstract/10.1055/a-1559-3623"},"content":[{"data":{},"marks":[],"value":"Training-intensity Distribution on Middle- and Long-distance Runners: A Systematic Review","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Litleskare, S., Enoksen, E., Sandvei, M., Støen, L., Stensrud, T., Johansen, E. and Jensen, J. (2020). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/32485945/"},"content":[{"data":{},"marks":[],"value":"Sprint Interval Running and Continuous Running Produce Training Specific Adaptations, Despite a Similar Improvement of Aerobic Endurance Capacity—A Randomized Trial of Healthy Adults","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2025-01-06T00:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5WbU0AVoOs7avfDvRqQZS0","type":"Entry","createdAt":"2024-12-06T11:19:43.182Z","updatedAt":"2026-03-05T14:50:21.087Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":191,"revision":17,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"What Is Hyrox? Your Guide To The Latest Fitness Trend","caption":"Thinking of competing in a Hyrox race, or just want to know what Hyrox is? We share the all-important details of the functional fitness trend of the year.","slug":"what-is-hyrox","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US","FR"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}},"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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"sys":{"type":"Link","linkType":"Entry","id":"7KWyylnLukYo69gFymEit4"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}}],"metaTitle":"What Is Hyrox? Your Guide To The Latest Fitness Trend","metaDescription":"Thinking of competing in a Hyrox race, or just want to know what Hyrox is? We share the all-important details of the functional fitness trend of the year.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3ECQWjyBox1GqzmBhom4gN","type":"Asset","createdAt":"2024-12-06T10:07:38.099Z","updatedAt":"2024-12-06T10:07:38.099Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"What Is Hyrox Desktop","description":"Man on rowing machine","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3ECQWjyBox1GqzmBhom4gN/7e57a32ec42b1dc5cdeed93e60359520/hyrox-1.jpg","details":{"size":3288833,"image":{"width":3360,"height":3360}},"fileName":"hyrox-1.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2GfJ0968MBv08xS1xHRd9x","type":"Asset","createdAt":"2024-12-06T10:08:07.927Z","updatedAt":"2024-12-06T10:08:07.927Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"What Is Hyrox Mobile","description":"Man on rowing machine","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/2GfJ0968MBv08xS1xHRd9x/d79ec2744303fe009e4d53fb3ea8c81d/hyrox-2.jpg","details":{"size":297936,"image":{"width":800,"height":800}},"fileName":"hyrox-2.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3ECQWjyBox1GqzmBhom4gN","type":"Asset","createdAt":"2024-12-06T10:07:38.099Z","updatedAt":"2024-12-06T10:07:38.099Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"What Is Hyrox Desktop","description":"Man on rowing machine","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3ECQWjyBox1GqzmBhom4gN/7e57a32ec42b1dc5cdeed93e60359520/hyrox-1.jpg","details":{"size":3288833,"image":{"width":3360,"height":3360}},"fileName":"hyrox-1.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Is Hyrox?","The Benefits Of Hyrox","What Are The 8 Hyrox Stations?","FAQs"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Disclaimer: We are not affiliated, associated, authorized, endorsed by, or in any way officially connected with Hyrox, or any of its subsidiaries or its affiliates. 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. 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. Training exercises that help with ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-improve-your-grip-strength"},"content":[{"data":{},"marks":[],"value":"grip strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and specifically practicing running with kettlebells will help with these.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"100m Sandbag Lunge","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hitting the glutes and thighs, these sandbag lunges can feel pretty brutal at this late stage in the race. Make sure your knee touches the ground on each rep. Again, you'll want to do plenty of practice of these under fatigue during your training.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"100 Reps Wall Balls","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If those legs weren't tired enough, you finish things off with 100 ","nodeType":"text"},{"data":{"uri":"/blog/article/wall-ball-exercise-benefits-and-how-to-do-them-properly"},"content":[{"data":{},"marks":[],"value":"wall balls","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". These are a quad burner, but break them into manageable chunks (e.g. 20 reps at a time) and be strict with your rest periods before going back into them (practice this in your training beforehand to find what works best for you). 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). ","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":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schumann, M., Feuerbacher, J.F., Sünkeler, M., Freitag, N., Rønnestad, B.R., Doma, K. and Lundberg, T.R. (2021). ","nodeType":"text"},{"data":{"uri":"https://link.springer.com/article/10.1007/s40279-021-01587-7?cjdata=MXxZfDB8WXww&utm_medium=affiliate&utm_source=commission_junction&utm_campaign=CONR_BOOKS_ECOM_GL_PBOK_ALWYS_DEEPLINK&utm_content=textlink&utm_term=PID100046856&CJEVENT=be24a068f38311ef8085009a0a18b8fb"},"content":[{"data":{},"marks":[],"value":"Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2024-12-06T00:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1HxoKTFjAK81MPseEP8ZVO","type":"Entry","createdAt":"2020-08-17T10:59:57.867Z","updatedAt":"2025-02-12T16:46:30.917Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":130,"revision":19,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"The 5 Best Hip Stretches To Improve Hip Mobility","caption":"Hip mobility is often overlooked, but if you want to keep your squats low, your runs faster, and keep hip tightness at bay, try these hip mobility exercises.","slug":"best-hip-stretches-to-improve-hip-mobility","stores":["AU","CA","DK","EU","FI","NO","SE","RW","US","GB"],"metaTitle":"The 5 Best Hip Stretches To Improve Hip Mobility","metaDescription":"Hip mobility is often overlooked, but if you want to keep your squats low, your runs faster, and keep hip tightness at bay, try these hip mobility exercises.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3CWdcWjSnzus18gyNUrOCZ","type":"Asset","createdAt":"2024-09-18T09:21:06.697Z","updatedAt":"2024-09-18T09:21:06.697Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Hip Stretches","description":"Woman stretching","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3CWdcWjSnzus18gyNUrOCZ/908b02fa00cdb4df7e4e12b64e9d6b55/desktop-hip-stretches.jpg","details":{"size":1501696,"image":{"width":3360,"height":3360}},"fileName":"desktop-hip-stretches.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"64CDajkFHvq0XmrFf0Hc8V","type":"Asset","createdAt":"2024-09-18T09:20:44.536Z","updatedAt":"2024-09-18T09:20:44.536Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Hip Stretches","description":"Woman stretching","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/64CDajkFHvq0XmrFf0Hc8V/79edf7b88d8bb77a38a3a7658cf3c107/mobile-hip-stretches.jpg","details":{"size":176155,"image":{"width":800,"height":800}},"fileName":"mobile-hip-stretches.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3CWdcWjSnzus18gyNUrOCZ","type":"Asset","createdAt":"2024-09-18T09:21:06.697Z","updatedAt":"2024-09-18T09:21:06.697Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Hip Stretches","description":"Woman stretching","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3CWdcWjSnzus18gyNUrOCZ/908b02fa00cdb4df7e4e12b64e9d6b55/desktop-hip-stretches.jpg","details":{"size":1501696,"image":{"width":3360,"height":3360}},"fileName":"desktop-hip-stretches.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Is The Hip Joint?","The 5 Best Hip Mobility Exercises You Need To Try","What Causes Extremely Tight Hips?","Why Should You Do Hip Mobility Stretches?","Hip Stretches FAQs"],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Once upon a time, we could happily sit crosslegged and leap off the ground in seconds. 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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}},"publishDate":"2020-08-17T00:00+01:00"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6gzxjE22vqDFyjmpugZ8uJ","type":"Entry","createdAt":"2024-05-20T15:42:13.960Z","updatedAt":"2026-02-18T09:23:14.551Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":330,"revision":28,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"The Best Workout Splits For Every Goal","caption":"A workout split can make or break a good gym routine. Learn what the different workout splits are and how choose the best one for your training level and goals.","slug":"the-best-workout-splits-for-every-goal","stores":["AU","CA","DK","EU","FI","NO","SE","RW","US","GB","FR"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}},"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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}}],"metaTitle":"The Best Workout Splits For Every Goal","metaDescription":"A workout split can make or break a good gym routine. Learn what the different workout splits are and how choose the best one for your training level and goals.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7uIyWDds8HgdYloxjGOMqb","type":"Asset","createdAt":"2024-09-16T12:53:01.396Z","updatedAt":"2024-09-16T12:53:01.396Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Man sitting on weight bench in gym","description":"Man sitting on weight bench in gym","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7uIyWDds8HgdYloxjGOMqb/ab907015e986694114416621498ad0de/desktop-workout-split.jpg","details":{"size":3057331,"image":{"width":3360,"height":3360}},"fileName":"desktop-workout-split.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4dyTJmO3NjTFJxy53u4paW","type":"Asset","createdAt":"2024-09-16T12:52:39.548Z","updatedAt":"2024-09-16T12:52:39.548Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"Workout Split","description":"Man sitting on weight bench in gym","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/4dyTJmO3NjTFJxy53u4paW/20791545b9daec52baef62c91e1ebb6c/mobile-workout-split.jpg","details":{"size":273851,"image":{"width":800,"height":800}},"fileName":"mobile-workout-split.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7uIyWDds8HgdYloxjGOMqb","type":"Asset","createdAt":"2024-09-16T12:53:01.396Z","updatedAt":"2024-09-16T12:53:01.396Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Man sitting on weight bench in gym","description":"Man sitting on weight bench in gym","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7uIyWDds8HgdYloxjGOMqb/ab907015e986694114416621498ad0de/desktop-workout-split.jpg","details":{"size":3057331,"image":{"width":3360,"height":3360}},"fileName":"desktop-workout-split.jpg","contentType":"image/jpeg"}}},"tableOfContents":["What Is A Workout Split?","What Is The Most Effective Workout Split?","Best Workout Split For Beginners: Full Body Workout Split","Best Workout Split For Intermediate Lifters: Push Pull Legs Workout Split","Best Workout Split For Strength Gains: Upper Lower Split Workout","Best Workout Split For Muscle Gain (Hypertrophy): Body Part Workout Split"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Are you guilty of walking into the gym, taking a look around, and jumping on whatever piece of equipment is free - no plan in mind? We've all been there. But, if this is something you do on the regular, you might want to consider implementing a workout split into your training regime. This is a way of planning out your strength training workouts to make them more effective, enjoyable and time-efficient. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Just having a workout split, however, is not enough. You need to select the ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"right","nodeType":"text"},{"data":{},"marks":[],"value":" one. 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. You’ll be an expert on workout splits before you know it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"From squat-proof leggings to carry you through new 1 rep maxes to seamless t-shirts that accentuate your shoulder and biceps on arm day–whatever body part you're training and no matter what lift is on the cards, our lifting range will carry you through every single rep.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5RrYgXENODRbGh07L43zvC","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Is A Workout Split?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"A workout split is a way of organizing your strength training into an effective, time-efficient program. 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. Here's our guide to the best workout splits, and how you can choose the right one for you.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best Workout Split For Beginners: Full Body Workout Split","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Number of Days:","nodeType":"text"},{"data":{},"marks":[],"value":" 2 or 3-day workout split","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether you’re a beginner looking to start building a well-rounded physique, or you’re someone who’s time pressured and wants a workout that gives them the best bang for their buck - a full body workout split will give your muscles all the attention they need. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"By not prioritizing certain muscle groups over another, the full body workout split will allow you to hit all the major muscle groups in less time, making it suited to those who are time-poor and looking for a 2 or 3-day workout split.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"A 3-day Full Body Workout Split May Look Like This:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday:","nodeType":"text"},{"data":{},"marks":[],"value":" Full Body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tuesday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday:","nodeType":"text"},{"data":{},"marks":[],"value":" Full Body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thursday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday:","nodeType":"text"},{"data":{},"marks":[],"value":" Full Body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Saturday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Sunday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Benefits Of Full Body Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Ideally suited to ","nodeType":"text"},{"data":{"uri":"compound-vs-isolation-exercises#compound-exercises-everything-you-need-to-know"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"compound training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":":","nodeType":"text"},{"data":{},"marks":[],"value":" Full body split prioritizes exercises that engage multiple muscle groups at once (compound exercises) to promote muscle growth and improve coordination, flexibility, and mobility.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Time efficient:","nodeType":"text"},{"data":{},"marks":[],"value":" Working with each muscle group in every session means you only need to train 2 to 3 days a week to see progress. Studies back this up, finding that as long as the weekly volume of work is the same, two full-body workout splits a week, elicit the same strength gains and muscle hypertrophy as a 4-day split-muscle routine [","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/30558493/"},"content":[{"data":{},"marks":[],"value":"1","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"].","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Flexibility:","nodeType":"text"},{"data":{},"marks":[],"value":" Plenty of time to program in rest days or days focusing on other training e.g. cardio. If you miss a day it won’t disproportionately affect certain muscle groups, allowing for consistent progress.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Increased calorific burn:","nodeType":"text"},{"data":{},"marks":[],"value":" Compound exercises require more energy expenditure than isolation exercises, so this method of training is good for increased calorie burn, enhancing fat loss, and cardio.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Drawbacks of Full Body Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Some muscles may be neglected:","nodeType":"text"},{"data":{},"marks":[],"value":" Your training may prioritize certain muscle groups over others which may lead to muscular imbalances.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Hard to increase training frequency without overtraining: ","nodeType":"text"},{"data":{"uri":"https://www.acsm.org/docs/default-source/files-for-resource-library/a-road-map-to-effective-muscle-recovery.pdf"},"content":[{"data":{},"marks":[],"value":"The American Council of Sports Medicine (ACSM) Guidelines","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" suggest allowing at least 48 hours between resistance training exercise sessions for a major muscle group. 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. Put that together, and it will look something like this:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday: Push","nodeType":"text"},{"data":{},"marks":[],"value":" ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"(chest, shoulders, triceps)","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. bench press, overhead press, or landmine press","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday: Pull (back and biceps)","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. deadlifts, pull ups, lat pull down","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday: Legs (quads, hamstring, glutes, calves)","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-squat"},"content":[{"data":{},"marks":[],"value":"back squats","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", RDLs, hip thrusts","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Traditionally, this training split groups together related muscle groups into one session, using compound movements to hit all the target muscle groups. This maximizes training volume of target muscles during the session, whilst giving adequate time for recovery between training days, ","nodeType":"text"},{"data":{"uri":"https://www.aston.ac.uk/sport/news/tips/fitness-exercise/push-pull-legs"},"content":[{"data":{},"marks":[],"value":"making it one of the most efficient training splits","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" [2].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Advanced lifters may further increase the intensity by cycling the push pull legs split workout plan 3 days on, 1 day off to increase the training volume and maximise gains [","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27433992/"},"content":[{"data":{},"marks":[],"value":"3","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Benefits Of Push Pull Legs Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Prioritizes compound exercises:","nodeType":"text"},{"data":{},"marks":[],"value":" These hit most or all of the target muscle groups for that training day to maximize training stimulus.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Adequate recovery time:","nodeType":"text"},{"data":{},"marks":[],"value":" The same muscle group is never worked on consecutive days, giving time for the muscles to recover before training again.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tailor to your goals:","nodeType":"text"},{"data":{},"marks":[],"value":" The 3 day workout split provides the option to focus on cardio and conditioning on the alternate days, or you may choose to add in an extra leg day or accessory work day to hone in on specific muscle groups you want to target.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Drawbacks of Push Pull Legs Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"3 day workout split may not be enough training stimulus to elicit muscle growth:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":" The three day split only focuses on major muscle groups once a week. Ideally, you want to be training each major group at least twice a week to maximize gains [","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27102172/"},"content":[{"data":{},"marks":[],"value":"4","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"].","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Little room for flexibility:","nodeType":"text"},{"data":{},"marks":[],"value":" Using a 3 day on, 1 day off rolling schedule is unpredictable, as your rest days will change each week.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"May not be suited to those who are time-poor:","nodeType":"text"},{"data":{},"marks":[],"value":" PPL workouts can take more than 60 minutes because they are focusing on multiple muscle groups in each session.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best Workout Split For Strength Gains: Upper Lower Split Workout","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Number of days:","nodeType":"text"},{"data":{},"marks":[],"value":" 2, 3, 4, 5 or even 6-day workout split.","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"Walk into a gym and this will, hands down, be the workout split the majority of lifters are following: It’s easy to program, it can be done as many (or as few) days as you want, and most importantly, it’s effective.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The upper-lower workout split follows one day where you train the upper body muscles (i.e. chest, back, shoulders, biceps, triceps) and the next lower body muscles (i.e. glutes, quads, hamstrings, calves). This gives plenty of time in each session to focus on heavy compound exercises combined with lighter accessory work.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The best way to program this split is over 4 days, as ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/26008801/"},"content":[{"data":{},"marks":[],"value":"studies have proven","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" strength training performed over a 4-day workout split to be just as effective in building fat-free muscle mass and strength as a 6-day workout split, whilst allowing adequate time for recovery [5].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"A 4-day Workout Split Would Look Something Like This:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday:","nodeType":"text"},{"data":{},"marks":[],"value":" Upper body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tuesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Lower body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Rest / Cardio / Accessory work","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thursday:","nodeType":"text"},{"data":{},"marks":[],"value":" Upper body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday:","nodeType":"text"},{"data":{},"marks":[],"value":" Lower body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Saturday","nodeType":"text"},{"data":{},"marks":[],"value":": Rest / Cardio / Accessory work","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Sunday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest / Cardio / Accessory work","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Benefits of Upper Lower Split Workout:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Adequate recovery time:","nodeType":"text"},{"data":{},"marks":[],"value":" The same muscle groups are not trained on consecutive days, giving muscles at least 48 hours between sessions to recover.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Flexible:","nodeType":"text"},{"data":{},"marks":[],"value":" Easy to scale up or down depending on the number of days you want to train.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Time for focusing on additional goals:","nodeType":"text"},{"data":{},"marks":[],"value":" If taking the 4-day workout split, you have days spare to focus on other goals e.g. cardio/conditioning or accessory work.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Effective for building muscle strength and size:","nodeType":"text"},{"data":{},"marks":[],"value":" Work to a 4-day workout split or more to hit each major muscle group twice a week, providing adequate stimulus for muscle growth and strength gains.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Drawbacks of Upper Lower Split Workout:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Some muscles may get neglected:","nodeType":"text"},{"data":{},"marks":[],"value":" Without careful programming, you may neglect some muscle groups whilst overtraining others. This could lead to muscular imbalances over time.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best Workout Split For Muscle Gain (Hypertrophy): Body Part Workout Split","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Number of days:","nodeType":"text"},{"data":{},"marks":[],"value":" 5 day workout split","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"Back in the day, bodybuilders would train to something called the ‘Bro Split Workout’, which would see them train a different muscle group each day. The thinking behind this was that you could accelerate ","nodeType":"text"},{"data":{"uri":"/blog/article/hypertrophy-training"},"content":[{"data":{},"marks":[],"value":"hypertrophy","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" in a single muscle group by focusing a whole session on it and giving it a whole week to recover before training it again.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Fast forward to 2024, and we’ve got a bit more knowledge under our belts and know that ideally, we want to be hitting each muscle group more frequently than that (ideally twice a week). The body part workout split takes the foundations of the bro workout split, breaking up training into specific body parts, usually focusing on two body parts per day. Whilst it does include some compound lifts, this style of training prioritizes ","nodeType":"text"},{"data":{"uri":"/compound-vs-isolation-exercises#isolation-exercises-everything-you-need-to-know"},"content":[{"data":{},"marks":[],"value":"isolation exercises","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and accessory work, to hone in on developing the singular muscle group(s) being worked, making it ideally suited to bodybuilders.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"The Body Part Workout Split May Look Something Like This:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Chest & Biceps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tuesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Quads & Glutes","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thursday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Back & Triceps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Glutes & Hamstrings","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Saturday:","nodeType":"text"},{"data":{},"marks":[],"value":" Shoulders & Traps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Sunday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Advantages Of Body Part Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Good for hypertrophy","nodeType":"text"},{"data":{},"marks":[],"value":": Prioritizes isolation exercises focusing on singular muscle groups, allowing you to train it through a lot of volume in a single session.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"You can choose the specific muscle group you want to grow:","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. if ","nodeType":"text"},{"data":{"uri":"/blog/article/best-bodyweight-glute-exercises"},"content":[{"data":{},"marks":[],"value":"growing your glutes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" is a priority, you can program to train them twice (as above), or even three times a week.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Adequate recovery time:","nodeType":"text"},{"data":{},"marks":[],"value":" You can train every day without the risk of overtraining because the same muscle groups aren’t trained on consecutive days.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Disadvantages Of Body Part Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Risk of overtraining a muscle group:","nodeType":"text"},{"data":{},"marks":[],"value":" A whole session dedicated to two muscle groups is still quite a high volume, particularly for the smaller muscles such as the arm muscles.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Prioritizes isolation movements over ","nodeType":"text"},{"data":{"uri":"/blog/article/compound-vs-isolation-exercises"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"compound exercises","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":":","nodeType":"text"},{"data":{},"marks":[],"value":" May neglect multi-joint movements that translate directly to everyday life in favor of working a single muscle group at a time.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Little room for flexibility:","nodeType":"text"},{"data":{},"marks":[],"value":" If you miss a day, you risk throwing out your training balance for the week.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"9fXyvqd1gLjFw5KkKfARh","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"There’s no best or worst when it comes to workout splits. Ultimately, the style of training you decide to follow is dependent on you and your lifestyle.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"3mQ9heD9dxXSU1Dazy4F5E","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re serious about your goals or just want to walk into the gym with confidence that you know exactly what you’re doing, then implementing something like a workout split will be a game changer. Choosing the right workout split is the first step, but the hard work starts when you get in the gym. You’ll only get out what you put in so whatever workout split you choose, be consistent and stick with it – we think you’ll be surprised with the results you see.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Take the guesswork out of your workouts and track every session in The Gymshark Training App.","nodeType":"text"}],"nodeType":"heading-5"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"232YTVzWHUCr2xdAwVgsaG","type":"Entry","createdAt":"2024-09-30T15:33:17.945Z","updatedAt":"2024-12-11T15:18:08.621Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"en-US"},"fields":{"contentfulLabel":"Download The Gymshark Training App (General/BAU Conditioning)","buttonOneLabel":"Download","buttonOneLink":"https://gymshark.onelink.me/iy1s/conditioning","buttonOneVariant":"primary","buttonTwoVariant":"primary"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"References:","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Grgic, J. and Krieger, J. (2018). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Aston University (n.d.). ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"The Push/Pull/Legs Routine for Muscle Gains | Aston University","nodeType":"text"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Ribeiro, A.S., Schoenfeld, B.J., Silva, D.R.P., Pina, F.L.C., Guariglia, D.A., Porto, M., Maestá, N., Burini, R.C. and Cyrino, E.S. (2015). Effect of Two- Versus Three-Way Split Resistance Training Routines on Body Composition and Muscular Strength in Bodybuilders: A Pilot Study.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Roberts, B.M., Nuckols, G. and Krieger, J.W. (2020). Sex Differences in Resistance Training. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Cureton, K.J., Collins, M.A., Hill, D.W. and McElhannon, F.M. (1988). Muscle hypertrophy in men and women.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2024-05-09T10:00+01:00"}}],"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}}],"metaTitle":"What Is Hypertrophy Training? Train To Maximize Gains","metaDescription":"Struggling to build muscle? Unlock hypertrophy training secrets with clear tips, proven methods, and insight from Men's Physique Olympia Champion, Ryan Terry.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6zbatmE1ZH1bKs3RzR3azy","type":"Asset","createdAt":"2025-08-04T09:42:39.347Z","updatedAt":"2025-08-04T09:42:39.347Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Hypertrophy Tile Desktop","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/6zbatmE1ZH1bKs3RzR3azy/819fe6f2e11ec10b1b593a00b58ada0d/hypertrophy.jpg","details":{"size":2097185,"image":{"width":3360,"height":3360}},"fileName":"hypertrophy.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"37hr91z1rMjU8JtZrADKlf","type":"Asset","createdAt":"2025-08-04T09:42:59.873Z","updatedAt":"2025-08-04T09:42:59.873Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Hypertrophy Tile Mobile","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/37hr91z1rMjU8JtZrADKlf/1234a671954754acc5c33210ca75e645/hypertrophy-mobile.jpg","details":{"size":194686,"image":{"width":800,"height":800}},"fileName":"hypertrophy-mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6zbatmE1ZH1bKs3RzR3azy","type":"Asset","createdAt":"2025-08-04T09:42:39.347Z","updatedAt":"2025-08-04T09:42:39.347Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Hypertrophy Tile Desktop","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/6zbatmE1ZH1bKs3RzR3azy/819fe6f2e11ec10b1b593a00b58ada0d/hypertrophy.jpg","details":{"size":2097185,"image":{"width":3360,"height":3360}},"fileName":"hypertrophy.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Is Hypertrophy?","How to Train for Hypertrophy","The Best Exercises for A Hypertrophy Workout","Hypertrophy vs Strength: What’s The Difference?","Example 4-Day Hypertrophy Split (Push Pull Legs Split)","Ryan Terry’s Workout Split","FAQs"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Let’s talk hypertrophy— it’s the term you’ve all probably used and heard in the gym while chatting about your goals and your PR’s, but there can be some confusion about its definition (especially when comparing it to strength training). So let’s make things simple, hypertrophy = the process of building muscle through resistance training. Whether you’re aiming for a pumped-up physique, stronger lifts, or a more defined frame that fits your favorite gym ‘fit just right, hypertrophy is your ticket there.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"You can’t win with hypertrophy by just picking up heavy weights and putting them back down. Understanding ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"how","nodeType":"text"},{"data":{},"marks":[],"value":" muscle growth works is the secret sauce to seeing progress that sticks and avoiding that dreaded plateau. Because if you’re spending hours in the gym but not seeing gains, it can feel like you’re stuck on a hamster wheel.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So to help us break down what hypertrophy really means–and share the methods proven to spark muscle growth–we’ve teamed up with ","nodeType":"text"},{"data":{"uri":"https://www.instagram.com/ryanjterry/?hl=en"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Ryan Terry","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":": ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"2x Men’s Physique Olympia champion and 3x Arnold Classic winner","nodeType":"text"},{"data":{},"marks":[],"value":", known for his razor-sharp conditioning, trademark midsection, and balanced, aesthetic physique. As one of the UK’s most recognised bodybuilders, Ryan arguably knows the journey of hypertrophy better than anyone.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"We’ll talk about the differences between hypertrophy and strength training, how to structure your workouts for muscle growth, and what training techniques will get you to your goals–with insights from Ryan along the way.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Is Hypertrophy?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hypertrophy is the process of muscle growth–when your muscles get bigger in response to training. It happens through a cycle of stress, damage, and repair: you lift weights (stress), which creates tiny tears in your muscle fibres (damage), and your body repairs and rebuilds them to be stronger and thicker than before (repair). Over time, this repeated cycle leads to visible muscle growth.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Essentially, that means that every time you train, your body goes through a chain reaction that triggers muscle growth–these are the three key drivers of muscular hypertrophy:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Mechanical tension","nodeType":"text"},{"data":{},"marks":[],"value":" - this is the force your muscles exert as they contract against resistance, aka the “load” or strain your muscles endure when they lift weights.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Muscle damage","nodeType":"text"},{"data":{},"marks":[],"value":" - Tiny tears to your muscle fibres (don’t panic, it's a good thing!) occur when your muscles get used and help you build mass.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Metabolic stress -","nodeType":"text"},{"data":{},"marks":[],"value":" That deep burn and pump you feel mid-set? That’s stress in action; it’s a factor that influences ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"anabolism","nodeType":"text"},{"data":{},"marks":[],"value":"*, specifically muscle growth (hypertrophy).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"All three work together to trigger the body’s muscle-building process, where new muscle proteins are synthesized, leading to increased muscle size and strength.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"*","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"In simple terms, ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"},{"type":"italic"}],"value":"anabolism","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":" is the mechanism that takes smaller units like nutrients, cells, or amino acids and bonds them together to create bigger structures, and in the context of hypertrophy, it refers to the process of building bigger muscle tissue, specifically the synthesis of new muscle proteins.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How to Train for Hypertrophy","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"So you’ve decided to give hypertrophy a go–but how do you train for it? Unfortunately, building muscle isn’t easy, and unless you’re relatively new to resistance training, and benefit from ‘newbie gains’ (yes, it’s a thing), then muscular hypertrophy does take time, hard work and commitment [4].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Luckily, we’ve refined the process and found a clear formula to maximise those gains:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Stick to rep ranges of 6 to 30 reps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Use 10-12 sets for session","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Train each muscle 2 to 3 times a week","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Progressively overload","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Increase time under tension","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Rest for 1 to 2.5 minutes between sets","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Aim for 7–9 hours of quality sleep each night","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Eat enough to fuel your body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"78sjWNi0Q5Wil3YkWo3sSA","type":"Entry","createdAt":"2025-08-04T09:49:51.392Z","updatedAt":"2025-08-04T09:49:51.392Z","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":"How to Train for Hypertrophy","title":"How to Train for Hypertrophy","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7FzMNMfFRSxaDTfVuLDmRb","type":"Entry","createdAt":"2025-08-04T09:46:36.908Z","updatedAt":"2025-08-04T09:46:36.908Z","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":"1. Stick To The Muscle-building Rep Range","headerContent":"1. Stick To The Muscle-building Rep Range","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What the research says 👉","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" It has long been agreed that ","marks":[],"data":{}},{"nodeType":"text","value":"6 to 12 reps per set","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" is the ideal muscle hypertrophy training range (","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/19204579/"},"content":[{"nodeType":"text","value":"as stated by the ACSM","marks":[],"data":{}}]},{"nodeType":"text","value":") [5]. More recently, research has challenged this, finding that the key to muscle growth is ","marks":[],"data":{}},{"nodeType":"text","value":"training close to failure","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" rather than training within a specific rep range.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The 2021 study by Schoenfeld et al found that muscle growth can occur with light, moderate, or heavy loads in ranges from 6 to 30 reps, as long as sets were taken close to failure [6]. In fact, Ryan Terry currently varies his rep ranges from 6 reps right the way up to 18 reps during his 2025 Olympia prep.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"✅ Stick to rep ranges of 6 to 30 reps, choosing a weight that is heavy enough to be tough (but not so heavy that you’re failing at rep three). You should finish each set feeling like you could do about two more reps, but no more! This range keeps muscles under tension just long enough to spark growth.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1TCotWVY7LiDJtuBA0Lfqn","type":"Entry","createdAt":"2025-08-04T09:46:56.247Z","updatedAt":"2025-08-04T09:47:20.231Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"2. Do Enough Sets (But Not A Million)","headerContent":"2. Do Enough Sets (But Not A Million)","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What the research says 👉","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"The ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/19204579/"},"content":[{"nodeType":"text","value":"ACSM","marks":[],"data":{}}]},{"nodeType":"text","value":" states ","marks":[],"data":{}},{"nodeType":"text","value":"3–6 sets per exercise","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" to be a good range for muscle hypertrophy.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A study by researchers at Florida Atlantic University in 2025 found that more sets equaled more muscle growth gains–up to around 11 ‘fractional’ sets per session [7].**","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"✅ Train each muscle group with up to about ","marks":[],"data":{}},{"nodeType":"text","value":"10–12 well-chosen sets per session","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", spread over ","marks":[],"data":{}},{"nodeType":"text","value":"2 to 4 exercises","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"**","marks":[],"data":{}},{"nodeType":"text","value":"‘Fractional’ sets are a way of counting sets that recognises not all exercises hit a target muscle equally. They count direct sets (where the target muscle is the main mover) as 1, and indirect sets (where the target muscle helps, but isn’t the main mover) as 0.5.","marks":[{"type":"italic"}],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7HifHRGM5Mn62rvkPtR3Dc","type":"Entry","createdAt":"2025-08-04T09:47:54.450Z","updatedAt":"2025-08-04T09:47:54.450Z","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":"3. Train Each Muscle A Couple Of Times A Week","headerContent":"3. Train Each Muscle A Couple Of Times A Week","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What the research says 👉","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Hitting each muscle group ","marks":[],"data":{}},{"nodeType":"text","value":"2–3 times a week","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" beats hammering it once, then ignoring it for the next six days.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This has been proven in various studies, including this 2016 review published in the Journal of Sports Medicine that pulled together data from ","marks":[],"data":{}},{"nodeType":"text","value":"10 experimental trials comparing different training frequencies, which found that greater training frequency led to greater hypertrophy","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" [8]. (That being said, the researchers couldn’t say whether three times per week is better than two, because there weren’t enough well-designed studies comparing those directly.)","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So, how should you programme this throughout the week? Some studies found no significant differences between full-body and split routines (i.e., upper/lower split, push/pull/legs) when weekly volume was equated [9,10]. However, Bartolomei et al. found ","marks":[],"data":{}},{"nodeType":"text","value":"split routines might be superior for muscle growth","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" in trained men who had at least 3 years of consistent resistance training experience and trained at least 3 times per week [11].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"‘Whether you’re using a 3, 4, or 6 day a week plan, ensure every muscle part has enough time and attention spent on it,’ says Ryan.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"✅ Aim to train target muscles ","marks":[],"data":{}},{"nodeType":"text","value":"at least twice a week","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", using a split routine or full body routine.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-best-workout-splits-for-every-goal"},"content":[{"nodeType":"text","value":"Find out more about the different workout splits and which is best for your goal","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"sXgv1NO6UmLA9PDjCxaGZ","type":"Entry","createdAt":"2025-08-04T09:48:16.145Z","updatedAt":"2025-08-04T09:48:30.999Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"4. Increase The Difficulty Over Time","headerContent":"4. Increase The Difficulty Over Time","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What the research says 👉","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Whether it’s an extra rep, a touch more weight, or an additional set, ","marks":[],"data":{}},{"nodeType":"text","value":"progressive overload","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" is essential for continued progress, especially when it comes to muscular hypertrophy [12].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"‘Form is important when performing an exercise, but equally as important as form is intensity. Make sure you really push yourself in the gym–the body is a lot more resilient than most people think.’ - Ryan Terry.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"✅ Whether it’s recording your exercises on 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":", writing your weights down in your notes app, or going old school with a pen and notepad, record every workout so you can increase the difficulty gradually each week–whether that’s increasing the weight, sets, reps, slowing down the tempo or decreasing rest periods.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4T25mOEyqO8ixvl3RSjHYJ","type":"Entry","createdAt":"2025-08-04T09:48:48.369Z","updatedAt":"2025-08-04T09:48:48.369Z","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":"5. Increase Time Under Tension","headerContent":"5. Increase Time Under Tension","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What the research says 👉","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" One of the best ways to increase intensity? Slow down those reps: A 2012 clinical trial found that ","marks":[],"data":{}},{"nodeType":"text","value":"slower repetition tempos","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" can lead to greater increases in muscle protein synthesis compared to faster tempos at the same relative intensity [13].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"✅ Don’t rush through your sets. Control the weight, feel the ‘squeeze’ (","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/build-a-strong-mind-muscle-connection"},"content":[{"nodeType":"text","value":"mind-muscle connection","marks":[],"data":{}}]},{"nodeType":"text","value":"), and lower it slowly. Consider adding ","marks":[],"data":{}},{"nodeType":"text","value":"pauses","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" at the bottom of the eccentric (lowering) phase, or adding a ","marks":[],"data":{}},{"nodeType":"text","value":"slower tempo","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" to the eccentric portion of your lifts. Pauses remove momentum and force the target muscle to work harder out of the bottom, while a controlled eccentric increases muscle tension, which is a key driver of muscular hypertrophy.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"xT2GBmzvN4bEdO7YLc2gP","type":"Entry","createdAt":"2025-08-04T09:49:04.583Z","updatedAt":"2025-08-04T09:49:04.583Z","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":"6. Take The Rest Between Sets (It Matters More Than You Think)","headerContent":"6. Take The Rest Between Sets (It Matters More Than You Think)","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What the research says 👉","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Research on rest periods for hypertrophy suggests that ","marks":[],"data":{}},{"nodeType":"text","value":"longer inter-set rest intervals (>60 seconds)","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" may be more beneficial for muscle building compared to shorter rest periods.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Schoenfeld et al.","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" found that 3-minute rest intervals led to greater increases in muscle strength and thickness compared to 1-minute intervals in resistance-trained men [14]. Similarly, ","marks":[],"data":{}},{"nodeType":"text","value":"Grgic et al. (2017)","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" reported a possible advantage for longer rest intervals in trained individuals [15].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"‘Rest times are important,’ explains Ryan. ‘I aim for around 60-90 seconds [rest between sets].’","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"✅ Take ","marks":[],"data":{}},{"nodeType":"text","value":"1 to 2.5 minutes","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" between sets so you can go again with decent weight.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4ze36InwqyxblqH1uBp4Mo","type":"Entry","createdAt":"2025-08-04T09:49:31.972Z","updatedAt":"2025-08-04T09:49:31.972Z","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":"7. Prioritise Sleep & Recovery","headerContent":"7. Prioritise Sleep & Recovery","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What the research says 👉","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Rest days are crucial for muscle growth because they allow muscles to repair and rebuild after exercise-induced damage. General guidelines (e.g. ACSM) recommend at least 48 h between resistance sessions for the same muscle group to optimise recovery, however, other research suggests that as little as ","marks":[],"data":{}},{"nodeType":"text","value":"24 hours","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" recovery between sessions could be enough, and didn’t inhibit strength and muscle gains in healthy, recreationally active young men [16,17].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sleep is equally important for hypertrophy, as this is when the body releases growth hormone and ramps up muscle protein synthesis [18].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"‘Recovery and sleep are one of the most important factors when trying to grow muscle,’ explains Ryan. ‘You can train as hard as you want, [but] rest and recovery (sleep) is what repairs and essentially grows the muscle. One without the other is pointless. ","marks":[],"data":{}},{"nodeType":"text","value":"7-9 hours sleep a night","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" is a good amount for maximum recovery.’","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"✅ Aim for","marks":[],"data":{}},{"nodeType":"text","value":" 7–9 hours of quality sleep each night","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", and pay attention to how your body feels when planning rest days. This is also why many lifters train different muscle groups on consecutive days–so each muscle still gets time to recover and grow, even if you’re in the gym daily.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2cEBh8BLoowzrMHHoj8te5","type":"Entry","createdAt":"2025-08-04T09:49:49.236Z","updatedAt":"2025-08-04T09:49:49.236Z","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":"8. Don’t Forget Nutrition","headerContent":"8. Don’t Forget Nutrition","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What the research says 👉","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Nutrition plays a vital role in hypertrophy by supplying the protein and calories needed to repair and build bigger muscle","marks":[],"data":{}},{"nodeType":"text","value":"s","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" after training. Eating enough–especially protein spread across the day–fuels recovery, supports muscle protein synthesis, and helps turn hard training into real gains [19,20]","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"‘When your main goal is to build muscle, food becomes fuel which is essential for muscle growth and repair,’ Ryan explains. ‘You need to ensure you are consuming the right food types such as bioavailable proteins, complex carbohydrates, and essential fats.’","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"✅ To build muscle without putting on too much fat, Ryan recommends:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Protein:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" 2 grams per KG of body weight","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Carbs:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" 4-6g per KG of body weight (carbs are your main source of energy, so these are really important for fuelling your workouts)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Fats:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" 1g per KG of body weight (fats are also good for fuel, but you have to be careful as they are much higher in calories and can soon jump those daily calories up).","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"The Best Exercises for A Hypertrophy Workout","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"So you know ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"how","nodeType":"text"},{"data":{},"marks":[],"value":" to train for muscle hypertrophy, but what exercises should you use in your hypertrophy workout?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"To build a successful hypertrophy workout, you should include:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4mkOAsgeM2jbQXShw59Lws","type":"Entry","createdAt":"2025-08-04T09:24:57.734Z","updatedAt":"2025-08-04T09:54:57.937Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":12,"revision":4,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"en-US"},"fields":{"label":"A Successful Hypertrophy workout Should Include:","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"26HDSOBbsiCDcQ4VPYKoaJ","type":"Entry","createdAt":"2025-08-04T09:24:03.301Z","updatedAt":"2025-08-04T09:53:19.962Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":10,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Compound Exercises ","headerContent":"Compound Exercises (multi-joint exercises that engage large muscle groups)","content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"AKA your big, multi-joint exercises. These should be programmed at the ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"start","nodeType":"text"},{"data":{},"marks":[],"value":" of your hypertrophy workout.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"A ","nodeType":"text"},{"data":{"uri":"https://go.redirectingat.com/?id=127X583549&url=https%3A%2F%2Fjournals.lww.com%2Fnsca-jscr%2Ffulltext%2F2010%2F10000%2FThe_Mechanisms_of_Muscle_Hypertrophy_and_Their.40.aspx%3F__cf_chl_jschl_tk__%3D099d7084ff33a3d4999555a69c173fa9fc35818f-1610020100-0-AYQLlf1UtwiZ2J6xql2n2jZSicx8IoF9bD95D3OImdLzcy55vz9YvMxxVYgCGGvYSDtE9Vbea7GBex9hGnxmYim4klwNAzaVcY6jlMTtK_Lc9WM8zinATGY8VIkN6JudsFhISESYoYXQNmIlcsVV0LAmgUigjqHP1RLie3dFUuaBTBNfUcIRBn1SZ3yJsj0X2zaPAeyLvZiTnV5frdav6Fh5v3_8y2riBJntUYlfvWwR_cH0rbZbTxaMSl1SnnE7UPnnnVlJbM00c0j76MSFsmHmGNaoWqmM2ilPqvI80mM1EbBKCaiaYwJoqd5EOF2xVnfuls0NmJHgb1sZCnOdnf-IaBka0S5rjFIvpO1-HUTEPl5zM7G0zQGRNGSnrxE6vC9PAPGn8fR7QtedDhHA1NSfr2APa5Y8d0jBwGVs0WqQox9dcVBGpee9V6bmBesR-gQCL_G_GyJV1gYDIWnHYSXqdKMUs8HiyNdvSVY6dqhD&sref=https%3A%2F%2Fwww.menshealth.com%2Fuk%2Fhow-tos%2Fa46583128%2Fthe-big-3%2F&xs=1&xcust=%5Butm_source%7C%5Butm_campaign%7C%5Butm_medium%7C%5Bgclid%7C%5Bmsclkid%7C%5Bfbclid%7C%5Brefdomain%7Cwww.google.com%5Bcontent_id%7C72566bf7-ad58-43a2-bbc1-62a40d3b5667%5Bcontent_product_id%7Cd04fec54-02fc-4984-a506-3caa225217d2%5Bproduct_retailer_id%7Cdef684dd-abb7-41d3-961d-dee104615d2e%5Blt%7C%5Baxid%7Cb385709a-844b-4744-af91-41616855f44c%5Boptxid%7C%5Boptvid%7C"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"review","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" published in the ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Journal of Strength & Conditioning Research","nodeType":"text"},{"data":{},"marks":[],"value":" found that when following progressive overload, ","nodeType":"text"},{"data":{"uri":"/blog/article/compound-vs-isolation-exercises"},"content":[{"data":{},"marks":[],"value":"compound exercises","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" activate the three key components for muscle building: mechanical tension, muscle damage, and metabolic stress.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Lifting moderate to heavier loads during compound lifts means that more ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"fast-twitch muscle fibers (type II)","nodeType":"text"},{"data":{},"marks":[],"value":" are recruited, which have the greatest potential for growth, making these exercises extremely important in hypertrophy training [21].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The top compound lifts for size:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-squat"},"content":[{"data":{},"marks":[],"value":"Squats","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":": Quads, glutes, hamstrings, core","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/blog/article/which-is-better-sumo-deadlift-vs-conventional-deadlift"},"content":[{"data":{},"marks":[],"value":"Deadlifts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":": Glutes, hamstrings, back, traps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-improve-your-bench-press"},"content":[{"data":{},"marks":[],"value":"Bench press","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":": Chest, triceps, shoulders","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Pull-ups/chin-ups:","nodeType":"text"},{"data":{},"marks":[],"value":" Lats, biceps, upper back","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Compound lifts mainly recruit fast-twitch muscle fibers","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6rIjetyPNVrsrSYJa1XKN8","type":"Entry","createdAt":"2025-08-04T09:24:53.062Z","updatedAt":"2025-08-04T10:05:22.073Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":11,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Isolation Moves","headerContent":"Isolation Exercises (focus on a single muscle group or joint)","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"AKA your single-joint, ‘accessory’ exercises to focus and refine certain muscle groups. Keep these for ","marks":[],"data":{}},{"nodeType":"text","value":"after","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" your compound exercises. Research has shown that isolation movements may be more effective for ","marks":[],"data":{}},{"nodeType":"text","value":"targeted muscle growth","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":", as demonstrated by a study showing greater elbow flexor hypertrophy with bicep curls compared to dumbbell rows [22].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"After your compound lifts have heavily recruited fast-twitch fibres, isolation moves can help fatigue the ","marks":[],"data":{}},{"nodeType":"text","value":"twitch fibers (type I)","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", often by using higher rep training. These muscles are more suited to building endurance, but are still important for overall balance and conditioning.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A 2021 randomized control trial in the Journal of Sports Science confirmed that ","marks":[],"data":{}},{"nodeType":"text","value":"exercise selection","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" plays a role in regional hypertrophy [23]. Consider what muscle group you want to focus on when choosing your exercises, and consider using ","marks":[],"data":{}},{"nodeType":"text","value":"supersets","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" (two exercises done back-to-back) or ","marks":[],"data":{}},{"nodeType":"text","value":"trisets","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" (three exercises done one after the other, resting only at the end of all three) to structure your isolation movements.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Examples of isolation movements include:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-barbell-bicep-curl-properly-tips-and-variations"},"content":[{"nodeType":"text","value":"Bicep curls","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"text","value":" for biceps","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-do-lateral-raises"},"content":[{"nodeType":"text","value":"Lateral raises","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"text","value":" for shoulders","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[{"type":"bold"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-quad-exercises"},"content":[{"nodeType":"text","value":"Leg extensions","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"text","value":" for quads","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[{"type":"bold"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-chest-exercises"},"content":[{"nodeType":"text","value":"Cable flyes","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"text","value":" for chest","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-calf-exercises"},"content":[{"nodeType":"text","value":"Calf raises","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"text","value":" for calves","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"The ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/19204579/"},"content":[{"data":{},"marks":[],"value":"ACSM","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" states exercises should be ordered by: Large muscle groups before small; Multi-joint before isolation; High-intensity before low-intensity.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"‘Incorporating compound lifts is great for overall power, strength, and core stability, whilst isolation movements predominantly focus on one specific muscle at a time. Both are essential when trying to build and sculpt a physique.’ – Ryan Terry","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Hypertrophy vs Strength: What’s The Difference?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hypertrophy and strength training might both involve lifting weights, but they play by very different rules.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hypertrophy training is focused on increasing muscle size (aesthetically). It involves lifting moderately heavy weights (dumbbells, barbells or kettlebells) for around 6 to 12 reps per set (typically 3-6), keeping rest periods fairly short (around 30 to 90 seconds), racking up a decent amount of volume across your workout using a mixture of compound and isolation movements and aiming for around 10 to up to 40 sets per muscle group a week (aka 19 sets for a pull workout). This style is common in bodybuilding and physique training, where the goal is all about aesthetics and building balanced, defined muscle.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Strength training, on the other hand, is about focusing on raw power and pushing yourself to failure with the heaviest weights you can lift. It usually involves heavier loads, fewer sets (3-5), fewer reps (typically 1 to 6), and longer rest periods (2 to 5 minutes) so you can fully recover between sets. You’ll see this method of resistance training used by powerlifters, Olympic lifters, and athletes who want to generate max force, fast.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"TLDR;","nodeType":"text"},{"data":{},"marks":[],"value":" here’s a quick breakdown of the main differences:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Hypertrophy training","nodeType":"text"},{"data":{},"marks":[],"value":" uses moderate weights, moderate reps (6–12), shorter rest, and higher volume.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Strength training","nodeType":"text"},{"data":{},"marks":[],"value":" uses heavy weights, low reps (1–6), longer rest, and lower to moderate volume.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"💡","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Want the best of both worlds? You can combine both styles.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"For example, you might follow a ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"periodized plan","nodeType":"text"},{"data":{},"marks":[],"value":", where you rotate between strength vs hypertrophy training phases every few weeks (e.g. four weeks of each).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Or try ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"undulating periodization","nodeType":"text"},{"data":{},"marks":[],"value":", where your rep ranges shift throughout the week, for instance, one heavy strength day, one moderate hypertrophy day.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"You can even ","nodeType":"text"},{"data":{"uri":"/blog/article/cardio-before-or-after-weights"},"content":[{"data":{},"marks":[],"value":"blend both into a single session","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" (","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"concurrent training","nodeType":"text"},{"data":{},"marks":[],"value":") by kicking things off with low-rep compound lifts to build strength, then finishing with high-rep accessory work to target size.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"When you understand how each style works, you can train smarter and more intentionally, whether you’re chasing size, strength, or a bit of both.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Need help deciding on your workout split and creating a program? Read our guide to ","nodeType":"text"},{"data":{"uri":"/blog/article/the-best-workout-splits-for-every-goal"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"workout splits for every goal","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"DDuNxAXEZXPDjaVn5VtUo","type":"Entry","createdAt":"2025-08-04T09:57:00.858Z","updatedAt":"2025-08-04T09:57:00.858Z","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":"Example 4-Day Hypertrophy Split (Push Pull Legs Split)","title":"Example 4-Day Hypertrophy Split (Push Pull Legs Split)","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MR6FpqpOvmirhJvMJNqGI","type":"Entry","createdAt":"2025-08-04T09:56:15.367Z","updatedAt":"2025-08-04T09:56:15.367Z","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":"Day 1: Chest, Shoulders, Triceps (Push)","headerContent":"Day 1: Chest, Shoulders, Triceps (Push)","content":{"nodeType":"document","data":{},"content":[{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Barbell Bench Press: 3 sets of 6-12 reps","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Incline Dumbbell Press: 3 sets of 6-12 reps","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dumbbell Shoulder Press: 3 sets of 6-12 reps","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lateral Raises: 3 sets of 10-15 reps","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Triceps Pushdowns: 3 sets of 10-15 reps","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Overhead Triceps Extensions: 3 sets of 10-15 reps","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":"6ZjyIhj4AnjLvPlze4Tdqn","type":"Entry","createdAt":"2025-08-04T09:56:30.931Z","updatedAt":"2025-08-04T09:56:30.931Z","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":"Day 2: Back, Biceps, Forearms (Pull)","headerContent":"Day 2: Back, Biceps, Forearms (Pull)","content":{"nodeType":"document","data":{},"content":[{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Barbell Rows: 3 sets of 6-12 reps","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lat Pulldowns: 3 sets of 8-12 reps","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Seated Cable Rows: 3 sets of 8-12 reps","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bicep Curls: 3 sets of 8-12 reps","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hammer Curls: 3 sets of 10-15 reps","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Wrist Curls: 3 sets of 12-15 reps","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":"2eNn43WvlIzhLm9mTMWvnL","type":"Entry","createdAt":"2025-08-04T09:56:46.618Z","updatedAt":"2025-08-04T09:56:46.618Z","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":"Day 3: Legs (Quads, Hamstrings, Glutes, Calves)","headerContent":"Day 3: Legs (Quads, Hamstrings, Glutes, Calves)","content":{"nodeType":"document","data":{},"content":[{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Barbell Squats: 3 sets of 6-12 reps","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Leg Press: 3 sets of 10-15 reps","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Leg Extensions: 3 sets of 12-15 reps","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Romanian Deadlifts: 3 sets of 10-15 reps","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Leg Curls: 3 sets of 12-15 reps","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Standing Calf Raises: 3 sets of 15-20 reps","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":"1y5v8r2cHkjk6n7eHUQVfA","type":"Entry","createdAt":"2025-08-04T09:56:57.775Z","updatedAt":"2025-08-04T09:56:57.775Z","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":"Day 4: Repeat Push or Pull Day","headerContent":"Day 4: Repeat Push or Pull Day","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Choose exercises from Day 1 or Day 2, focusing on areas you want to prioritize or haven't hit as hard.","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ryan Terry’s 2025 Olympia Prep Training Split (Body Part / Bro Split)","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ryan Terry follows a ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"7-day split, training twice a day","nodeType":"text"},{"data":{},"marks":[],"value":". It combines daily cardio and abdominal/core work in the mornings with focused resistance training sessions targeting one or two muscle groups each evening.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ryan’s split shows what’s possible at the highest level–but that does not mean ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"you","nodeType":"text"},{"data":{},"marks":[],"value":" need to train twice a day, everyday!","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Even if you aspire to compete in bodybuilding, or just want to achieve a physique like Ryan’s, you’ll still make great progress with a 3, 4 or 5 day split, training each muscle group at least twice a week, balanced with enough recovery, good nutrition and consistency — ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"without","nodeType":"text"},{"data":{},"marks":[],"value":" needing to live in the gym.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3qL5mV10K1BbX50kKuGHw4","type":"Entry","createdAt":"2025-08-04T10:02:39.634Z","updatedAt":"2025-08-04T10:02:39.634Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"mediaEmbed"}},"locale":"en-US"},"fields":{"contentfulLabel":"Ryan Terry Workout","embedType":"Instagram","embedCode":"
View this post on Instagram

A post shared by Ryan Terry 🇬🇧 (@ryanjterry)

"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7EkCnTR9oxLOYn7zWVrQ4h","type":"Entry","createdAt":"2025-08-04T09:59:15.985Z","updatedAt":"2025-08-04T10:03:46.505Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":10,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"en-US"},"fields":{"label":"Ryan Terry’s Workout Split:","title":"Ryan Terry’s Workout Split","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5Cv7QXPJimRGU7L2ecrwrG","type":"Entry","createdAt":"2025-08-04T09:57:45.165Z","updatedAt":"2025-08-04T09:57:45.165Z","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":"Monday","headerContent":"Monday","content":{"nodeType":"document","data":{},"content":[{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"AM Cardio/Stretch/Posing","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"PM Back and Biceps","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":"5qN7HZRNIxx4cQZQUrd9Ea","type":"Entry","createdAt":"2025-08-04T09:58:00.544Z","updatedAt":"2025-08-04T09:58:00.544Z","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":"Tuesday","headerContent":"Tuesday","content":{"nodeType":"document","data":{},"content":[{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"AM Cardio/Abdominals","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"PM Chest and Triceps","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":"5FAdTLC3UWlkedxOJC0E5h","type":"Entry","createdAt":"2025-08-04T09:58:15.998Z","updatedAt":"2025-08-04T09:58:15.998Z","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":"Wednesday","headerContent":"Wednesday","content":{"nodeType":"document","data":{},"content":[{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"AM Cardio/Abdominals","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"PM Legs","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":"LMbk5SiGSAVO9RJary0iX","type":"Entry","createdAt":"2025-08-04T09:58:32.272Z","updatedAt":"2025-08-04T09:58:32.272Z","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":"Thursday","headerContent":"Thursday","content":{"nodeType":"document","data":{},"content":[{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"AM Cardio/Abdominals","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"PM Shoulders","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":"1GmANfcuEv2C5iW0LIojfm","type":"Entry","createdAt":"2025-08-04T09:58:46.290Z","updatedAt":"2025-08-04T09:58:46.290Z","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":"Friday","headerContent":"Friday","content":{"nodeType":"document","data":{},"content":[{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"AM Cardio/Abdominals/Stretch","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"PM Back","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":"7KJtCgZNdAhIh8uY2mYfll","type":"Entry","createdAt":"2025-08-04T09:59:00.444Z","updatedAt":"2025-08-04T09:59:00.444Z","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":"Saturday","headerContent":"Saturday","content":{"nodeType":"document","data":{},"content":[{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"AM Cardio/Stretch /Posing","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"PM Arms","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":"1Ba4xl7rnTUHZwvDm5u39x","type":"Entry","createdAt":"2025-08-04T09:59:13.398Z","updatedAt":"2025-08-04T09:59:13.398Z","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":"Sunday","headerContent":"Sunday","content":{"nodeType":"document","data":{},"content":[{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"AM Cardio/Stretch","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"PM Abdominals/calves","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Train Smart, Stay Consistent, and Play the Long Game","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you want to look as strong outside the gym as you do inside, hypertrophy is what you need to pay attention to—that athletic physique that screams ‘yeh, I work out’.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Some are more genetically blessed with muscle-building abilities, but luckily, there are steps we can all take to maximize the likelihood of gains by training smart, fuelling our bodies right, and staying consistent even on those days when motivation hits snooze.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"‘Fitness is a lifestyle and not a quick fix, so you have to be patient and play the long game,’–Ryan Terry.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ryan suggests: ‘Set[ting] yourself short-term goals within an achievable timescale [as] stepping stones to your long-term goals. Breaking it down like this makes it more manageable and will keep you on track and motivated.’","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Progress doesn’t come overnight, so be patient. Don’t just chase the pump, train to build, lift with intention, trust the process, and push to your limits.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Ready to unlock the gains? Download the Gymshark Training App, pick your plan, and get training.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"232YTVzWHUCr2xdAwVgsaG","type":"Entry","createdAt":"2024-09-30T15:33:17.945Z","updatedAt":"2024-12-11T15:18:08.621Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"en-US"},"fields":{"contentfulLabel":"Download The Gymshark Training App (General/BAU Conditioning)","buttonOneLabel":"Download","buttonOneLink":"https://gymshark.onelink.me/iy1s/conditioning","buttonOneVariant":"primary","buttonTwoVariant":"primary"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1Y26MMRxe2WKrqDcFJHH5X","type":"Entry","createdAt":"2025-08-04T09:29:33.135Z","updatedAt":"2025-08-04T10:03:53.120Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":11,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"en-US"},"fields":{"label":"FAQs Hypertrophy","title":"FAQs","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"QfYcuzE3ruMMujaYgwwPL","type":"Entry","createdAt":"2025-08-04T09:27:34.380Z","updatedAt":"2025-08-04T09:27:34.380Z","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 Hypertrophy The Same As Bodybuilding?","headerContent":"Is Hypertrophy The Same As Bodybuilding?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"No–the two are related, but they’re not the same thing:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bodybuilding","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" is a sport and training style focused on developing muscle size, symmetry, and definition to create a visually impressive physique, often for competition or aesthetic goals. Think ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.instagram.com/ryanjterry/?hl=en"},"content":[{"nodeType":"text","value":"Ryan Terry","marks":[],"data":{}}]},{"nodeType":"text","value":" or ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.instagram.com/cbum/"},"content":[{"nodeType":"text","value":"CBum","marks":[],"data":{}}]},{"nodeType":"text","value":", the aspiring Mr and Ms. Olympia’s of this world that ","marks":[],"data":{}},{"nodeType":"text","value":"use","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" hypertrophy training as part of their prep.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hypertrophy","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" is the process and training goal of making muscles bigger–used by your average gym goer up to bodybuilders and athletes-alike. It’s a method of ","marks":[],"data":{}},{"nodeType":"text","value":"building muscle","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":", not a sport by itself.","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":"53z7yf8tMr69rhjajWXlqG","type":"Entry","createdAt":"2025-08-04T09:27:49.578Z","updatedAt":"2025-08-04T09:27:49.578Z","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":"Do Genetics Play A Role In Hypertrophy?","headerContent":"Do Genetics Play A Role In Hypertrophy?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Yes! While your training, nutrition, and recovery habits play a huge role in how much muscle you can build, genetics are a key factor too. As Schoenfeld highlights in Science and Development of Muscle Hypertrophy, some individuals are simply more predisposed to muscle growth based on their genetic makeup [1].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Things like muscle fibre type distribution, hormone levels, and recovery speed all affect your hypertrophy potential. That said, consistency still beats comparison, because even if progress is slower for some, it ","marks":[],"data":{}},{"nodeType":"text","value":"is","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" still possible. Focus on training smart, eating well, and showing up regularly. Results don’t happen overnight; stay consistent and be patient.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4dTRG9KgRX5BBj53143Ot8","type":"Entry","createdAt":"2025-08-04T09:28:04.406Z","updatedAt":"2025-08-04T09:28:16.887Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Can You Still Build Strength With Hypertrophy?","headerContent":"Can You Still Build Strength With Hypertrophy?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Yes — but ","marks":[],"data":{}},{"nodeType":"text","value":"big muscles aren’t always an indicator of being truly ‘strong’.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Building larger muscles through hypertrophy training increases the muscle's ","marks":[],"data":{}},{"nodeType":"text","value":"potential","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" to produce force. However, research–including a study published in Medicine & Science in Sports and Exercise–has shown that muscle size and strength are only weakly correlated [24].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Further findings, like those in the European Journal of Translational Myology, confirm there ","marks":[],"data":{}},{"nodeType":"text","value":"is","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" a connection between muscle hypertrophy and strength, but the amount of strength you gain can vary. This depends on factors such as how well your nervous system adapts, learns to recruit muscle fibers efficiently, and coordinates movement [25].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Further findings, like those in the European Journal of Translational Myology, confirm there ","marks":[],"data":{}},{"nodeType":"text","value":"is","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" a connection between hypertrophy and strength, but the amount of strength you gain can vary. This depends on factors such as how well your nervous system adapts, learns to recruit muscle fibers efficiently, and coordinates movement [25].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So, while hypertrophy training does increase strength, ","marks":[],"data":{}},{"nodeType":"text","value":"the strength gains might not be proportional to the increase in muscle size.","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To maximise strength, it helps to include heavier, lower-rep training that targets neural adaptations and makes your body better at activating your muscles.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5SiHJCJ6ROP32fXygaTqwM","type":"Entry","createdAt":"2025-08-04T09:28:31.104Z","updatedAt":"2025-08-04T09:28:31.104Z","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":"Are Free Weights or Machines Better for Gaining Muscle? ","headerContent":"Are Free Weights or Machines Better for Gaining Muscle? ","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There’s no one-size-fits-all answer here; both free weights and machines can build muscle effectively (hypertrophy) when used with proper form and progressive overload.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Free weights (like dumbbells, kettlebells, and barbells) recruit more stabilizing muscles, engage your core, and carry over well to real-life movements. They’re ideal for compound lifts and give you full control over your range of motion.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Machines, on the other hand, can help isolate specific muscles more precisely and often feel safer, especially for beginners or anyone rehabbing an injury. They also make it easier to train to failure without worrying about balance or form breaking down.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The best approach? Use both. Combine free weights for big compound lifts (e.g., squats, presses, deadlifts) with machines or cables for isolation work (e.g., leg extensions, kickbacks, lateral raises) to hit all angles and balanced muscle growth.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"60JV58DdgmQhuZDWhJp3iI","type":"Entry","createdAt":"2025-08-04T09:28:45.945Z","updatedAt":"2025-08-04T09:28:45.945Z","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":"Can Beginners Build Muscle With Hypertrophy Training?","headerContent":"Can Beginners Build Muscle With Hypertrophy Training?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Yes, beginners can make serious gains building muscle with hypertrophy training, ","marks":[],"data":{}},{"nodeType":"text","value":"and","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" often faster than more experienced lifters. This sweet spot is known as “newbie gains”, where your body responds quickly to training because it’s never been exposed to that kind of stimulus before.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Just keep in mind: beginners don’t need overly complicated programs or tons of volume. A simple full-body routine, hitting each muscle group 2–3 times per week with progressive overload, is more than enough to see visible results.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Focus on:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Mastering proper form","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Staying consistent","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eating enough protein","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Training close to failure (without ego lifting)","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Start strong, and the gains will come fast.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2cp0tDSQK6E8ZmPgniMMgA","type":"Entry","createdAt":"2025-08-04T09:28:59.916Z","updatedAt":"2025-08-04T09:28:59.916Z","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":"Why Am I Getting Stronger but Not Bigger?","headerContent":"Why Am I Getting Stronger but Not Bigger?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This one’s more common than you’d think. If you’re gaining strength but not size, it’s likely due to neural adaptations, meaning your nervous system is getting better at recruiting muscle fibres, which is making your lifts feel easier without necessarily adding mass.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Other possible reasons include:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Not eating enough (no calorie surplus = no building blocks)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Not training close enough to failure","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Not doing enough volume (sets x reps x load)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Focusing more on strength-style rep ranges (1–5) than hypertrophy ranges (6–12+)","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The solution? Dial in your nutrition, increase training volume, and ensure you're actually challenging the muscles- developing a strong ","marks":[],"data":{}},{"nodeType":"text","value":"mind-muscle connection","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" can help with this one, and not just moving the weight from A to B.","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"References:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"[1] ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Schoenfeld, B. (2016)","nodeType":"text"},{"data":{},"marks":[],"value":". ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Science Science AND AND Development Development OF OF Muscle Muscle Hypertrophy Hypertrophy Second Edition","nodeType":"text"},{"data":{},"marks":[],"value":". [online] Available at: ","nodeType":"text"},{"data":{"uri":"https://www.circuitoultras.org/wp-content/uploads/2021/05/Science-and-development-of-muscle-hypertrophy-by-Brad-Schoenfeld-z-lib.org_.pdf"},"content":[{"data":{},"marks":[],"value":"https://www.circuitoultras.org/wp-content/uploads/2021/05/Science-and-development-of-muscle-hypertrophy-by-Brad-Schoenfeld-z-lib.org_.pdf","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[2] ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Churchward‑Venne, T. A., Murphy, C. H., Longland, T. M., & Phillips, S. M. (2013).","nodeType":"text"},{"data":{},"marks":[],"value":" Role of protein and amino acids in promoting lean mass accretion with resistance exercise and attenuating lean mass loss during energy deficit in humans. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Amino Acids","nodeType":"text"},{"data":{},"marks":[],"value":", 45(2), 231–240. ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/23645387/"},"content":[{"data":{},"marks":[],"value":"https://pubmed.ncbi.nlm.nih.gov/23645387/","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[3] ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Figueiredo, V. C., Ca ldow, M. K., Massie, V., Markworth, J. F., Cameron-Smith, D., & Blazevich, A. J. (2019).","nodeType":"text"},{"data":{},"marks":[],"value":" The role of protein and amino acids in promoting resistance exercise–induced skeletal muscle hypertrophy. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Frontiers in Nutrition, 6","nodeType":"text"},{"data":{},"marks":[],"value":", 78. ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/31508978/"},"content":[{"data":{},"marks":[],"value":"https://pubmed.ncbi.nlm.nih.gov/31508978/","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[4] ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Lopez, P., Radaelli, R., Taaffe, D.R., Newton, R.U., Galvão, D.A., Trajano, G.S., Teodoro, J., Kraemer, W.J., Häkkinen, K. and Pinto, R.S. (2020","nodeType":"text"},{"data":{},"marks":[],"value":"). Resistance Training Load Effects on Muscle Hypertrophy and Strength Gain. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Medicine & Science in Sports & Exercise.","nodeType":"text"},{"data":{},"marks":[],"value":" ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC8126497/"},"content":[{"data":{},"marks":[],"value":"https://pmc.ncbi.nlm.nih.gov/articles/PMC8126497/","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[5] ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"American College of Sports Medicine (2009).","nodeType":"text"},{"data":{},"marks":[],"value":" Progression models in resistance training for healthy adults. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Medicine & Science in Sports & Exercise","nodeType":"text"},{"data":{},"marks":[],"value":", [online] 41(3), pp.687–708. ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/19204579/"},"content":[{"data":{},"marks":[],"value":"https://pubmed.ncbi.nlm.nih.gov/19204579/","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[6] ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Schoenfeld, B.J., Grgic, J., Van Every, D.W. and Plotkin, D.L. (2021).","nodeType":"text"},{"data":{},"marks":[],"value":" Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: a Re-Examination of the Repetition Continuum. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Sports","nodeType":"text"},{"data":{},"marks":[],"value":", 9(2), p.32. ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC7927075"},"content":[{"data":{},"marks":[],"value":"https://pmc.ncbi.nlm.nih.gov/articles/PMC7927075","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[7] ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Remmert, J.F. (2025).","nodeType":"text"},{"data":{},"marks":[],"value":" View of Is There Too Much of a Good Thing? [online] ","nodeType":"text"},{"data":{"uri":"http://Sportrxiv.org"},"content":[{"data":{},"marks":[],"value":"Sportrxiv.org","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". Available at: ","nodeType":"text"},{"data":{"uri":"https://sportrxiv.org/index.php/server/preprint/view/537/1148"},"content":[{"data":{},"marks":[],"value":"https://sportrxiv.org/index.php/server/preprint/view/537/1148","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[8] ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2016).","nodeType":"text"},{"data":{},"marks":[],"value":" Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Sports Medicine","nodeType":"text"},{"data":{},"marks":[],"value":", [online] 46(11), pp.1689–1697. ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27102172/"},"content":[{"data":{},"marks":[],"value":"https://pubmed.ncbi.nlm.nih.gov/27102172/","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[9] ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Evangelista, A.L., Braz, T.V., La Scala Teixeira, C.V., Rica, R.L., Alonso, A.C., Barbosa, W.A., Reis, V.M., Baker, J.S., Schoenfeld, B.J., Bocalini, D.S. and Greve, J.M.D. (2021)","nodeType":"text"},{"data":{},"marks":[],"value":". Split or full-body workout routine: which is best to increase muscle strength and hypertrophy? ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/34468591/"},"content":[{"data":{},"marks":[],"value":"https://pubmed.ncbi.nlm.nih.gov/34468591/","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[10] ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Lasevicius, T., Schoenfeld, B.J., Grgic, J., Laurentino, G., Tavares, L.D. and Tricoli, V. (2019).","nodeType":"text"},{"data":{},"marks":[],"value":" Similar Muscular Adaptations in Resistance Training Performed Two Versus Three Days Per Week. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Journal of Human Kinetics","nodeType":"text"},{"data":{},"marks":[],"value":", 68(1), pp.135–143. ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC6724585/"},"content":[{"data":{},"marks":[],"value":"https://pmc.ncbi.nlm.nih.gov/articles/PMC6724585/","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[11] ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Bartolomei, S., Nigro, F., Malagoli Lanzoni, I., Masina, F., Di Michele, R. and Hoffman, J.R. (2020).","nodeType":"text"},{"data":{},"marks":[],"value":" A Comparison Between Total Body and Split Routine Resistance Training Programs in Trained Men. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Journal of Strength and Conditioning Research","nodeType":"text"},{"data":{},"marks":[],"value":", 35(6), p.1. ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/32168178/"},"content":[{"data":{},"marks":[],"value":"https://pubmed.ncbi.nlm.nih.gov/32168178/","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[12] ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Geantă, V.A. (2021).","nodeType":"text"},{"data":{},"marks":[],"value":" Improving muscle size with Weider’s principle of progressive overload in non-performance athletes. [online] ResearchGate. ","nodeType":"text"},{"data":{"uri":"https://www.researchgate.net/publication/358008997_Improving_muscle_size_with_Weider's_principle_of_progressive_overload_in_non-performance_athletes"},"content":[{"data":{},"marks":[],"value":"https://www.researchgate.net/publication/358008997_Improving_muscle_size_with_Weider's_principle_of_progressive_overload_in_non-performance_athletes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[13] ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Burd, N.A., Andrews, R.J., West, D.W.D., Little, J.P., Cochran, A.J.R., Hector, A.J., Cashaback, J.G.A., Gibala, M.J., Potvin, J.R., Baker, S.K. and Phillips, S.M. (2012)","nodeType":"text"},{"data":{},"marks":[],"value":". Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"The Journal of Physiology","nodeType":"text"},{"data":{},"marks":[],"value":", 590(2), pp.351–362. ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/22106173/"},"content":[{"data":{},"marks":[],"value":"https://pubmed.ncbi.nlm.nih.gov/22106173/","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[14] ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Schoenfeld, B.J., Pope, Z.K., Benik, F.M., Hester, G.M., Sellers, J., Nooner, J.L., Schnaiter, J.A., Bond-Williams, K.E., Carter, A.S., Ross, C.L., Just, B.L., Henselmans, M. and Krieger, J.W. (2016).","nodeType":"text"},{"data":{},"marks":[],"value":" Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Journal of Strength and Conditioning Research","nodeType":"text"},{"data":{},"marks":[],"value":", 30(7), pp.1805–1812. ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/26605807/"},"content":[{"data":{},"marks":[],"value":"https://pubmed.ncbi.nlm.nih.gov/26605807/","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[15] ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Grgic, J., Lazinica, B., Mikulic, P., Krieger, J.W. and Schoenfeld, B.J. (2017).","nodeType":"text"},{"data":{},"marks":[],"value":" The effects of short versus long inter-set rest intervals in resistance training on measures of muscle hypertrophy: A systematic review. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"European Journal of Sport Science","nodeType":"text"},{"data":{},"marks":[],"value":", 17(8), pp.983–993. ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/28641044/"},"content":[{"data":{},"marks":[],"value":"https://pubmed.ncbi.nlm.nih.gov/28641044/","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[16] ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Garber, C.E., Blissmer, B., Deschenes, M.R., Franklin, B.A., Lamonte, M.J., Lee, I-Min., Nieman, D.C. and Swain, D.P. (2011)","nodeType":"text"},{"data":{},"marks":[],"value":". Quantity and Quality of Exercise for Developing and Maintaining Cardiorespiratory, Musculoskeletal, and Neuromotor Fitness in Apparently Healthy Adults. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Medicine & Science in Sports & Exercise","nodeType":"text"},{"data":{},"marks":[],"value":", [online] 43(7), pp.1334–1359. ","nodeType":"text"},{"data":{"uri":"https://journals.lww.com/acsm-msse/fulltext/2011/07000/quantity_and_quality_of_exercise_for_developing.26.aspx"},"content":[{"data":{},"marks":[],"value":"https://journals.lww.com/acsm-msse/fulltext/2011/07000/quantity_and_quality_of_exercise_for_developing.26.aspx","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[17] ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Yang, Y., Bay, P.B., Wang, Y.R., Huang, J., Teo, H.W.J. and Goh, J. (2018)","nodeType":"text"},{"data":{},"marks":[],"value":". Effects of Consecutive Versus Non-consecutive Days of Resistance Training on Strength, Body Composition, and Red Blood Cells. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Frontiers in Physiology","nodeType":"text"},{"data":{},"marks":[],"value":", [online] 9(725). ","nodeType":"text"},{"data":{"uri":"https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2018.00725/full"},"content":[{"data":{},"marks":[],"value":"https://www.frontiersin.org/journals/physiology/articles/10.3389/fphys.2018.00725/full","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[18] ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Åkerstedt, T., Nilsson, P.M. and Kecklund, G. (2009)","nodeType":"text"},{"data":{},"marks":[],"value":". Sleep and recovery. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Current Perspectives on Job-Stress Recovery","nodeType":"text"},{"data":{},"marks":[],"value":", 7, pp.205–247. ","nodeType":"text"},{"data":{"uri":"https://www.semanticscholar.org/paper/Sleep-and-recovery-%C3%85kerstedt-Nilsson/19473849bf79211c6c4b226e807f9ff11a73bc15"},"content":[{"data":{},"marks":[],"value":"https://www.semanticscholar.org/paper/Sleep-and-recovery-Åkerstedt-Nilsson/19473849bf79211c6c4b226e807f9ff11a73bc15","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[19] ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Mayalata (2025)","nodeType":"text"},{"data":{},"marks":[],"value":". Impact of Exercise And Nutrition on Skeletal Muscle Growth: A Review. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"International Journal For Multidisciplinary Research","nodeType":"text"},{"data":{},"marks":[],"value":", 7(1). ","nodeType":"text"},{"data":{"uri":"https://www.semanticscholar.org/paper/Impact-of-Exercise-And-Nutrition-on-Skeletal-Muscle-Mayalata/59e08dffd76d92bf7b6b8c58dbec806d761cdfd6"},"content":[{"data":{},"marks":[],"value":"https://www.semanticscholar.org/paper/Impact-of-Exercise-And-Nutrition-on-Skeletal-Muscle-Mayalata/59e08dffd76d92bf7b6b8c58dbec806d761cdfd6","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[20] ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Paoli, A., Cerullo, G., Bianco, A., Neri, M., Gennaro, F., Charrier, D. and Moro, T. (2024)","nodeType":"text"},{"data":{},"marks":[],"value":". Not Only Protein: Dietary Supplements to Optimize the Skeletal Muscle Growth Response to Resistance Training: The Current State of Knowledge. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Journal of Human Kinetics","nodeType":"text"},{"data":{},"marks":[],"value":", [online] 91(Spec Issue), pp.225–244. ","nodeType":"text"},{"data":{"uri":"https://www.semanticscholar.org/paper/Not-Only-Protein%3A-Dietary-Supplements-to-Optimize-Paoli-Cerullo/9d4b6abf02957b0ff7f773bf8375526bd48431c5"},"content":[{"data":{},"marks":[],"value":"https://www.semanticscholar.org/paper/Not-Only-Protein%3A-Dietary-Supplements-to-Optimize-Paoli-Cerullo/9d4b6abf02957b0ff7f773bf8375526bd48431c5","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[21] ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Ogborn, D. and Schoenfeld, B.J. (2014)","nodeType":"text"},{"data":{},"marks":[],"value":". The Role of Fiber Types in Muscle Hypertrophy. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Strength and Conditioning Journal","nodeType":"text"},{"data":{},"marks":[],"value":", [online] 36(2), pp.20–25. ","nodeType":"text"},{"data":{"uri":"https://journals.lww.com/nsca-scj/fulltext/2014/04000/the_role_of_fiber_types_in_muscle_hypertrophy_.3.aspx"},"content":[{"data":{},"marks":[],"value":"https://journals.lww.com/nsca-scj/fulltext/2014/04000/the_role_of_fiber_types_in_muscle_hypertrophy_.3.aspx","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[22] ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Mannarino, P., Matta, T., Lima, J., Simão, R. and Freitas de Salles, B. (2019).","nodeType":"text"},{"data":{},"marks":[],"value":" Single-Joint Exercise Results in Higher Hypertrophy of Elbow Flexors Than Multijoint Exercise. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Journal of Strength and Conditioning Research","nodeType":"text"},{"data":{},"marks":[],"value":", 35(10). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/31268995/"},"content":[{"data":{},"marks":[],"value":"https://pubmed.ncbi.nlm.nih.gov/31268995/","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[23] ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Zabaleta-Korta, A., Fernández-Peña, E., Torres-Unda, J., Garbisu-Hualde, A. and Santos-Concejero, J. (2021).","nodeType":"text"},{"data":{},"marks":[],"value":" The role of exercise selection in regional Muscle Hypertrophy: A randomized controlled trial. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Journal of Sports Sciences","nodeType":"text"},{"data":{},"marks":[],"value":", 39(20), pp.2298–2304. ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/34743671/"},"content":[{"data":{},"marks":[],"value":"https://pubmed.ncbi.nlm.nih.gov/34743671/","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[24] ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Balshaw, T.G., Maden-Wilkinson, T.M., Massey, G.J. and Folland, J.P. (2021).","nodeType":"text"},{"data":{},"marks":[],"value":" The Human Muscle Size and Strength Relationship. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Medicine & Science in Sports & Exercise","nodeType":"text"},{"data":{},"marks":[],"value":", Publish Ahead of Print. ","nodeType":"text"},{"data":{"uri":"https://journals.lww.com/acsm-msse/fulltext/2021/10000/the_human_muscle_size_and_strength_relationship_.13.aspx"},"content":[{"data":{},"marks":[],"value":"https://journals.lww.com/acsm-msse/fulltext/2021/10000/the_human_muscle_size_and_strength_relationship_.13.aspx","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"[25] ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"Reggiani, C. and Schiaffino, S. (2020).","nodeType":"text"},{"data":{},"marks":[],"value":" Muscle hypertrophy and muscle strength: dependent or independent variables? A provocative review. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"European Journal of Translational Myology","nodeType":"text"},{"data":{},"marks":[],"value":", [online] 30(3). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC7582410/#sec1-4"},"content":[{"data":{},"marks":[],"value":"https://pmc.ncbi.nlm.nih.gov/articles/PMC7582410/#sec1-4","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"coAuthors":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}}],"publishDate":"2025-08-06T00:00+01:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6cmhrfIcMImpJBaIzuvrrh","type":"Entry","createdAt":"2025-04-03T08:48:00.611Z","updatedAt":"2025-07-18T16:08:03.699Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":65,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"The Best Lower Chest Exercises To Carve A Defined Pec Line","caption":"Want to build a fuller chest and a defined 'shelf' between your lower chest and abs? Try these best lower chest exercises, including tips on form and technique.","slug":"lower-chest-exercises","stores":["GB","US","AU","CA","DK","EU","FI","NO","SE","RW"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}},"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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4PstF6BUdcv5rke5KqST4U","type":"Entry","createdAt":"2025-01-13T10:08:07.267Z","updatedAt":"2025-12-09T09:29:30.548Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":208,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"The Best Upper Glute Workout","caption":"Seeking that 'top shelf' butt shape? These are the best upper glute exercises for building size, shape, and strength, plus the best upper glute training tips.","slug":"the-best-upper-glute-workout","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US","FR"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}},"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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"o4OplbUHUQwbbe9NEvWyS","type":"Entry","createdAt":"2024-09-27T15:36:01.481Z","updatedAt":"2025-03-19T12:25:17.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Weight Training","slug":"weight-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Weight Training","metaDescription":"Lift, learn and level up with weight training tips, insights and workouts that will help you reach your personal best and unlock progress faster than ever."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. 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? 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? 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). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27433992/"},"content":[{"nodeType":"text","value":"Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"publishDate":"2025-01-14T00:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"YXofs7WEFVtzW7d6ysSVv","type":"Entry","createdAt":"2025-01-06T10:00:02.842Z","updatedAt":"2026-02-18T09:25:02.787Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":176,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"Interval Running: The Ultimate Way To Pick Up Your Pace","caption":"Set yourself the goal of running faster and hitting a new 5k, 10k or marathon race time? Interval running workouts could be just what you need to speed up.","slug":"interval-running","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US","FR"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}},"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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}}],"metaTitle":"Interval Running: How To Do It, Benefits And Examples","metaDescription":"Set yourself the goal of running faster to hit a new 5k, 10k or marathon race time? Interval running workouts could be just what you need to speed up.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5qYe4uQIU3pjazOQ08RdYR","type":"Asset","createdAt":"2024-12-27T10:22:54.823Z","updatedAt":"2024-12-27T10:22:54.823Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Interval Running Desktop","description":"Woman running","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5qYe4uQIU3pjazOQ08RdYR/f6cf3a6e30a245f79379f590e13dcae6/interval-run.jpg","details":{"size":1863057,"image":{"width":3360,"height":3360}},"fileName":"interval-run.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4k9HWJ8Ak34Wtje47VOtoX","type":"Asset","createdAt":"2024-12-27T10:22:16.043Z","updatedAt":"2024-12-27T10:22:16.043Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Interval Running Mobile","description":"Woman running","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/4k9HWJ8Ak34Wtje47VOtoX/cda38f36eda297c4271ef3215b2bcd11/interval-run-mobile.jpg","details":{"size":171638,"image":{"width":800,"height":800}},"fileName":"interval-run-mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5qYe4uQIU3pjazOQ08RdYR","type":"Asset","createdAt":"2024-12-27T10:22:54.823Z","updatedAt":"2024-12-27T10:22:54.823Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Interval Running Desktop","description":"Woman running","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5qYe4uQIU3pjazOQ08RdYR/f6cf3a6e30a245f79379f590e13dcae6/interval-run.jpg","details":{"size":1863057,"image":{"width":3360,"height":3360}},"fileName":"interval-run.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Is Interval Running?","Types Of Interval Running Workouts","How To Do Interval Running","What Should I Do In Between Work Intervals?","Interval Running Tips From A Coach","What Are The Benefits Of Interval Running?","Interval Running Workout Examples","FAQs"],"introductionText":"Whether you’re a seasoned 5k-er at your weekly run club or you’re training for another marathon, sometimes you get to a point where you feel like you’re struggling to make progress.","content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"You’re still lacing up your shoes, heading out on every run, putting in the effort–but however hard you try you can’t seem to pick up the pace and reduce the minutes on the clock.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If this is the case, it might be time to take a look at your training and make some adjustments. 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":{"sys":{"id":"6Gy3JESOK4ssCUC9PZGakY","type":"Link","linkType":"Entry"}}},"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. If you have any health concerns, you should always consult a health professional before doing interval running.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Run faster, recover better, and feel stronger: The Gymshark Training app has everything you need to help you perform better. From running warm-ups to guided interval runs and lower body strength sessions–access everything you need to help you level up your running for free.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5dRQNNJrf6sWVgQ5MkyHvC","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"References:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Thirumurugan, M.S., Sivagnanam, D.P. and Arumugam, S. (2018). ","nodeType":"text"},{"data":{"uri":"https://www.researchgate.net/publication/340095503_SPRINT_INTERVAL_TRAINING_IMPROVE_SPEED_AND_EXPLOSIVE_POWER_AMONG_ATHLETES"},"content":[{"data":{},"marks":[],"value":"Sprint Interval Training Improves Speed and Explosive Power Among Athletes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Koral, J., Oranchuk, D.J., Herrera, R. and Millet, G.Y. (2017). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC5839711/"},"content":[{"data":{},"marks":[],"value":"Six Sessions of Sprint Interval Training improves running performance in trained athletes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Talisa Emberts, Porcari, J., Dobers-tein, S., Steffen, J. and Foster, C. (2013). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC3772611/"},"content":[{"data":{},"marks":[],"value":"Exercise Intensity and Energy Expenditure of a Tabata Workout","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Filipas, L., Bonato, M., Gallo, G. and Codella, R. (2021). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC9299127/#:~:text=Each%20intervention%20effectively%20improved%20endurance,representing%20the%20only%20physiological%20correlate."},"content":[{"data":{},"marks":[],"value":"Effects of 16 weeks of pyramidal and polarized training intensity distributions in well‐trained endurance runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Helgerud, J., Hoydal, K., Wang, E., Karlsen, T., Berg, P., Bjerkaas, M., Simonsen, T., Helgesen, C., Hjorth, N., Bach, R. And Hoff, J. (2007). ","nodeType":"text"},{"data":{"uri":"https://onlinelibrary.wiley.com/doi/10.1111/sms.14493"},"content":[{"data":{},"marks":[],"value":"Aerobic high-intensity intervals improve VO2max more than moderate training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Skovgaard, C., Christiansen, D., Martínez-Rodríguez, A. and Bangsbo, J. (2023). ","nodeType":"text"},{"data":{"uri":"https://onlinelibrary.wiley.com/doi/10.1111/sms.14493"},"content":[{"data":{},"marks":[],"value":"Similar improvements in 5-km performance and maximal oxygen uptake with submaximal and maximal 10-20-30 training in runners, but increase in muscle oxidative phosphorylation occur only with maximal effort training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Casado, A., Hanley, B., Santos-Concejero, J. and Ruiz-Pérez, L.M. (2019). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/31045681/"},"content":[{"data":{},"marks":[],"value":"World-class long-distance running performances are best predicted by volume of easy runs and deliberate practice of short-interval and tempo runs","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Barnes, K.R. and Kilding, A.E. (2015). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4555089/#:~:text=The%20steady%2Dstate%20oxygen%20consumption,Figure%201)%20%5B4%5D."},"content":[{"data":{},"marks":[],"value":"Running economy: measurement, norms, and Determining Factors","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Barnes, K.R., Hopkins, W.G., McGuigan, M.R. and Kilding, A.E. (2013). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/23538293/"},"content":[{"data":{},"marks":[],"value":"Effects of Different Uphill Interval-Training Programs on Running Economy and Performance","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"JANSSON, E., ESBJÖRNSSON, M., HOLM, I. and JACOBS, I. (1990). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/2150579/"},"content":[{"data":{},"marks":[],"value":"Increase in the proportion of fast-twitch muscle fibres by sprint training in males","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Laforgia, J., Withers, R.T. and Gore, C.J. (2006). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/17101527/"},"content":[{"data":{},"marks":[],"value":"Effects of exercise intensity and duration on the excess post-exercise oxygen consumption","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Skelly, L.E., Andrews, P.C., Gillen, J.B., Martin, B.J., Percival, M.E. and Gibala, M.J. (2014). ","nodeType":"text"},{"data":{"uri":"https://www.researchgate.net/publication/261952856_High-intensity_interval_exercise_induces_24-h_energy_expenditure_similar_to_traditional_endurance_exercise_despite_reduced_time_commitment"},"content":[{"data":{},"marks":[],"value":"High-intensity interval exercise induces 24-h energy expenditure similar to traditional endurance exercise despite reduced time commitment","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Marlina, L., Purba, A., Pandia, V., Adiwinata, M., Harahap, N. and Womsiwor, D. (2023). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC10227839/#:~:text=This%20process%20of%20reducing%20anxiety,Training%20(25%2C%2026)."},"content":[{"data":{},"marks":[],"value":"Differences Interval Training and Continuous Training on Endorphin Level and Anxiety Degrees in SECABA Rindam III Siliwangi Student Soldiers with Moderate Anxiety","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Campos, Y., Casado, A., Vieira, J.G., Guimarães, M., Sant’Ana, L., Leitão, L., da Silva, S.F., Silva Marques de Azevedo, P.H., Vianna, J. and Domínguez, R. (2021). ","nodeType":"text"},{"data":{"uri":"https://www.thieme-connect.de/products/ejournals/abstract/10.1055/a-1559-3623"},"content":[{"data":{},"marks":[],"value":"Training-intensity Distribution on Middle- and Long-distance Runners: A Systematic Review","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Litleskare, S., Enoksen, E., Sandvei, M., Støen, L., Stensrud, T., Johansen, E. and Jensen, J. (2020). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/32485945/"},"content":[{"data":{},"marks":[],"value":"Sprint Interval Running and Continuous Running Produce Training Specific Adaptations, Despite a Similar Improvement of Aerobic Endurance Capacity—A Randomized Trial of Healthy Adults","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2025-01-06T00:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5WbU0AVoOs7avfDvRqQZS0","type":"Entry","createdAt":"2024-12-06T11:19:43.182Z","updatedAt":"2026-03-05T14:50:21.087Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":191,"revision":17,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"What Is Hyrox? Your Guide To The Latest Fitness Trend","caption":"Thinking of competing in a Hyrox race, or just want to know what Hyrox is? We share the all-important details of the functional fitness trend of the year.","slug":"what-is-hyrox","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US","FR"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}},"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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"sys":{"type":"Link","linkType":"Entry","id":"7KWyylnLukYo69gFymEit4"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}}],"metaTitle":"What Is Hyrox? Your Guide To The Latest Fitness Trend","metaDescription":"Thinking of competing in a Hyrox race, or just want to know what Hyrox is? We share the all-important details of the functional fitness trend of the year.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3ECQWjyBox1GqzmBhom4gN","type":"Asset","createdAt":"2024-12-06T10:07:38.099Z","updatedAt":"2024-12-06T10:07:38.099Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"What Is Hyrox Desktop","description":"Man on rowing machine","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3ECQWjyBox1GqzmBhom4gN/7e57a32ec42b1dc5cdeed93e60359520/hyrox-1.jpg","details":{"size":3288833,"image":{"width":3360,"height":3360}},"fileName":"hyrox-1.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2GfJ0968MBv08xS1xHRd9x","type":"Asset","createdAt":"2024-12-06T10:08:07.927Z","updatedAt":"2024-12-06T10:08:07.927Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"What Is Hyrox Mobile","description":"Man on rowing machine","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/2GfJ0968MBv08xS1xHRd9x/d79ec2744303fe009e4d53fb3ea8c81d/hyrox-2.jpg","details":{"size":297936,"image":{"width":800,"height":800}},"fileName":"hyrox-2.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3ECQWjyBox1GqzmBhom4gN","type":"Asset","createdAt":"2024-12-06T10:07:38.099Z","updatedAt":"2024-12-06T10:07:38.099Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"What Is Hyrox Desktop","description":"Man on rowing machine","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3ECQWjyBox1GqzmBhom4gN/7e57a32ec42b1dc5cdeed93e60359520/hyrox-1.jpg","details":{"size":3288833,"image":{"width":3360,"height":3360}},"fileName":"hyrox-1.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Is Hyrox?","The Benefits Of Hyrox","What Are The 8 Hyrox Stations?","FAQs"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Disclaimer: We are not affiliated, associated, authorized, endorsed by, or in any way officially connected with Hyrox, or any of its subsidiaries or its affiliates. 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. 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. Training exercises that help with ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-improve-your-grip-strength"},"content":[{"data":{},"marks":[],"value":"grip strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and specifically practicing running with kettlebells will help with these.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"100m Sandbag Lunge","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hitting the glutes and thighs, these sandbag lunges can feel pretty brutal at this late stage in the race. Make sure your knee touches the ground on each rep. Again, you'll want to do plenty of practice of these under fatigue during your training.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"100 Reps Wall Balls","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If those legs weren't tired enough, you finish things off with 100 ","nodeType":"text"},{"data":{"uri":"/blog/article/wall-ball-exercise-benefits-and-how-to-do-them-properly"},"content":[{"data":{},"marks":[],"value":"wall balls","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". These are a quad burner, but break them into manageable chunks (e.g. 20 reps at a time) and be strict with your rest periods before going back into them (practice this in your training beforehand to find what works best for you). 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). ","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":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schumann, M., Feuerbacher, J.F., Sünkeler, M., Freitag, N., Rønnestad, B.R., Doma, K. and Lundberg, T.R. (2021). ","nodeType":"text"},{"data":{"uri":"https://link.springer.com/article/10.1007/s40279-021-01587-7?cjdata=MXxZfDB8WXww&utm_medium=affiliate&utm_source=commission_junction&utm_campaign=CONR_BOOKS_ECOM_GL_PBOK_ALWYS_DEEPLINK&utm_content=textlink&utm_term=PID100046856&CJEVENT=be24a068f38311ef8085009a0a18b8fb"},"content":[{"data":{},"marks":[],"value":"Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2024-12-06T00:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1HxoKTFjAK81MPseEP8ZVO","type":"Entry","createdAt":"2020-08-17T10:59:57.867Z","updatedAt":"2025-02-12T16:46:30.917Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":130,"revision":19,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"The 5 Best Hip Stretches To Improve Hip Mobility","caption":"Hip mobility is often overlooked, but if you want to keep your squats low, your runs faster, and keep hip tightness at bay, try these hip mobility exercises.","slug":"best-hip-stretches-to-improve-hip-mobility","stores":["AU","CA","DK","EU","FI","NO","SE","RW","US","GB"],"metaTitle":"The 5 Best Hip Stretches To Improve Hip Mobility","metaDescription":"Hip mobility is often overlooked, but if you want to keep your squats low, your runs faster, and keep hip tightness at bay, try these hip mobility exercises.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3CWdcWjSnzus18gyNUrOCZ","type":"Asset","createdAt":"2024-09-18T09:21:06.697Z","updatedAt":"2024-09-18T09:21:06.697Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Hip Stretches","description":"Woman stretching","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3CWdcWjSnzus18gyNUrOCZ/908b02fa00cdb4df7e4e12b64e9d6b55/desktop-hip-stretches.jpg","details":{"size":1501696,"image":{"width":3360,"height":3360}},"fileName":"desktop-hip-stretches.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"64CDajkFHvq0XmrFf0Hc8V","type":"Asset","createdAt":"2024-09-18T09:20:44.536Z","updatedAt":"2024-09-18T09:20:44.536Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Hip Stretches","description":"Woman stretching","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/64CDajkFHvq0XmrFf0Hc8V/79edf7b88d8bb77a38a3a7658cf3c107/mobile-hip-stretches.jpg","details":{"size":176155,"image":{"width":800,"height":800}},"fileName":"mobile-hip-stretches.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3CWdcWjSnzus18gyNUrOCZ","type":"Asset","createdAt":"2024-09-18T09:21:06.697Z","updatedAt":"2024-09-18T09:21:06.697Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Hip Stretches","description":"Woman stretching","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3CWdcWjSnzus18gyNUrOCZ/908b02fa00cdb4df7e4e12b64e9d6b55/desktop-hip-stretches.jpg","details":{"size":1501696,"image":{"width":3360,"height":3360}},"fileName":"desktop-hip-stretches.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Is The Hip Joint?","The 5 Best Hip Mobility Exercises You Need To Try","What Causes Extremely Tight Hips?","Why Should You Do Hip Mobility Stretches?","Hip Stretches FAQs"],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Once upon a time, we could happily sit crosslegged and leap off the ground in seconds. 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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}},"publishDate":"2020-08-17T00:00+01:00"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6gzxjE22vqDFyjmpugZ8uJ","type":"Entry","createdAt":"2024-05-20T15:42:13.960Z","updatedAt":"2026-02-18T09:23:14.551Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":330,"revision":28,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"The Best Workout Splits For Every Goal","caption":"A workout split can make or break a good gym routine. Learn what the different workout splits are and how choose the best one for your training level and goals.","slug":"the-best-workout-splits-for-every-goal","stores":["AU","CA","DK","EU","FI","NO","SE","RW","US","GB","FR"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}},"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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}}],"metaTitle":"The Best Workout Splits For Every Goal","metaDescription":"A workout split can make or break a good gym routine. Learn what the different workout splits are and how choose the best one for your training level and goals.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7uIyWDds8HgdYloxjGOMqb","type":"Asset","createdAt":"2024-09-16T12:53:01.396Z","updatedAt":"2024-09-16T12:53:01.396Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Man sitting on weight bench in gym","description":"Man sitting on weight bench in gym","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7uIyWDds8HgdYloxjGOMqb/ab907015e986694114416621498ad0de/desktop-workout-split.jpg","details":{"size":3057331,"image":{"width":3360,"height":3360}},"fileName":"desktop-workout-split.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4dyTJmO3NjTFJxy53u4paW","type":"Asset","createdAt":"2024-09-16T12:52:39.548Z","updatedAt":"2024-09-16T12:52:39.548Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"Workout Split","description":"Man sitting on weight bench in gym","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/4dyTJmO3NjTFJxy53u4paW/20791545b9daec52baef62c91e1ebb6c/mobile-workout-split.jpg","details":{"size":273851,"image":{"width":800,"height":800}},"fileName":"mobile-workout-split.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7uIyWDds8HgdYloxjGOMqb","type":"Asset","createdAt":"2024-09-16T12:53:01.396Z","updatedAt":"2024-09-16T12:53:01.396Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Man sitting on weight bench in gym","description":"Man sitting on weight bench in gym","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7uIyWDds8HgdYloxjGOMqb/ab907015e986694114416621498ad0de/desktop-workout-split.jpg","details":{"size":3057331,"image":{"width":3360,"height":3360}},"fileName":"desktop-workout-split.jpg","contentType":"image/jpeg"}}},"tableOfContents":["What Is A Workout Split?","What Is The Most Effective Workout Split?","Best Workout Split For Beginners: Full Body Workout Split","Best Workout Split For Intermediate Lifters: Push Pull Legs Workout Split","Best Workout Split For Strength Gains: Upper Lower Split Workout","Best Workout Split For Muscle Gain (Hypertrophy): Body Part Workout Split"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Are you guilty of walking into the gym, taking a look around, and jumping on whatever piece of equipment is free - no plan in mind? We've all been there. But, if this is something you do on the regular, you might want to consider implementing a workout split into your training regime. This is a way of planning out your strength training workouts to make them more effective, enjoyable and time-efficient. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Just having a workout split, however, is not enough. You need to select the ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"right","nodeType":"text"},{"data":{},"marks":[],"value":" one. 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. You’ll be an expert on workout splits before you know it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"From squat-proof leggings to carry you through new 1 rep maxes to seamless t-shirts that accentuate your shoulder and biceps on arm day–whatever body part you're training and no matter what lift is on the cards, our lifting range will carry you through every single rep.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5RrYgXENODRbGh07L43zvC","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Is A Workout Split?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"A workout split is a way of organizing your strength training into an effective, time-efficient program. 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. Here's our guide to the best workout splits, and how you can choose the right one for you.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best Workout Split For Beginners: Full Body Workout Split","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Number of Days:","nodeType":"text"},{"data":{},"marks":[],"value":" 2 or 3-day workout split","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether you’re a beginner looking to start building a well-rounded physique, or you’re someone who’s time pressured and wants a workout that gives them the best bang for their buck - a full body workout split will give your muscles all the attention they need. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"By not prioritizing certain muscle groups over another, the full body workout split will allow you to hit all the major muscle groups in less time, making it suited to those who are time-poor and looking for a 2 or 3-day workout split.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"A 3-day Full Body Workout Split May Look Like This:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday:","nodeType":"text"},{"data":{},"marks":[],"value":" Full Body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tuesday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday:","nodeType":"text"},{"data":{},"marks":[],"value":" Full Body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thursday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday:","nodeType":"text"},{"data":{},"marks":[],"value":" Full Body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Saturday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Sunday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Benefits Of Full Body Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Ideally suited to ","nodeType":"text"},{"data":{"uri":"compound-vs-isolation-exercises#compound-exercises-everything-you-need-to-know"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"compound training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":":","nodeType":"text"},{"data":{},"marks":[],"value":" Full body split prioritizes exercises that engage multiple muscle groups at once (compound exercises) to promote muscle growth and improve coordination, flexibility, and mobility.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Time efficient:","nodeType":"text"},{"data":{},"marks":[],"value":" Working with each muscle group in every session means you only need to train 2 to 3 days a week to see progress. Studies back this up, finding that as long as the weekly volume of work is the same, two full-body workout splits a week, elicit the same strength gains and muscle hypertrophy as a 4-day split-muscle routine [","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/30558493/"},"content":[{"data":{},"marks":[],"value":"1","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"].","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Flexibility:","nodeType":"text"},{"data":{},"marks":[],"value":" Plenty of time to program in rest days or days focusing on other training e.g. cardio. If you miss a day it won’t disproportionately affect certain muscle groups, allowing for consistent progress.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Increased calorific burn:","nodeType":"text"},{"data":{},"marks":[],"value":" Compound exercises require more energy expenditure than isolation exercises, so this method of training is good for increased calorie burn, enhancing fat loss, and cardio.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Drawbacks of Full Body Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Some muscles may be neglected:","nodeType":"text"},{"data":{},"marks":[],"value":" Your training may prioritize certain muscle groups over others which may lead to muscular imbalances.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Hard to increase training frequency without overtraining: ","nodeType":"text"},{"data":{"uri":"https://www.acsm.org/docs/default-source/files-for-resource-library/a-road-map-to-effective-muscle-recovery.pdf"},"content":[{"data":{},"marks":[],"value":"The American Council of Sports Medicine (ACSM) Guidelines","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" suggest allowing at least 48 hours between resistance training exercise sessions for a major muscle group. 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. Put that together, and it will look something like this:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday: Push","nodeType":"text"},{"data":{},"marks":[],"value":" ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"(chest, shoulders, triceps)","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. bench press, overhead press, or landmine press","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday: Pull (back and biceps)","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. deadlifts, pull ups, lat pull down","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday: Legs (quads, hamstring, glutes, calves)","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-squat"},"content":[{"data":{},"marks":[],"value":"back squats","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", RDLs, hip thrusts","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Traditionally, this training split groups together related muscle groups into one session, using compound movements to hit all the target muscle groups. This maximizes training volume of target muscles during the session, whilst giving adequate time for recovery between training days, ","nodeType":"text"},{"data":{"uri":"https://www.aston.ac.uk/sport/news/tips/fitness-exercise/push-pull-legs"},"content":[{"data":{},"marks":[],"value":"making it one of the most efficient training splits","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" [2].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Advanced lifters may further increase the intensity by cycling the push pull legs split workout plan 3 days on, 1 day off to increase the training volume and maximise gains [","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27433992/"},"content":[{"data":{},"marks":[],"value":"3","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Benefits Of Push Pull Legs Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Prioritizes compound exercises:","nodeType":"text"},{"data":{},"marks":[],"value":" These hit most or all of the target muscle groups for that training day to maximize training stimulus.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Adequate recovery time:","nodeType":"text"},{"data":{},"marks":[],"value":" The same muscle group is never worked on consecutive days, giving time for the muscles to recover before training again.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tailor to your goals:","nodeType":"text"},{"data":{},"marks":[],"value":" The 3 day workout split provides the option to focus on cardio and conditioning on the alternate days, or you may choose to add in an extra leg day or accessory work day to hone in on specific muscle groups you want to target.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Drawbacks of Push Pull Legs Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"3 day workout split may not be enough training stimulus to elicit muscle growth:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":" The three day split only focuses on major muscle groups once a week. Ideally, you want to be training each major group at least twice a week to maximize gains [","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27102172/"},"content":[{"data":{},"marks":[],"value":"4","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"].","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Little room for flexibility:","nodeType":"text"},{"data":{},"marks":[],"value":" Using a 3 day on, 1 day off rolling schedule is unpredictable, as your rest days will change each week.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"May not be suited to those who are time-poor:","nodeType":"text"},{"data":{},"marks":[],"value":" PPL workouts can take more than 60 minutes because they are focusing on multiple muscle groups in each session.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best Workout Split For Strength Gains: Upper Lower Split Workout","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Number of days:","nodeType":"text"},{"data":{},"marks":[],"value":" 2, 3, 4, 5 or even 6-day workout split.","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"Walk into a gym and this will, hands down, be the workout split the majority of lifters are following: It’s easy to program, it can be done as many (or as few) days as you want, and most importantly, it’s effective.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The upper-lower workout split follows one day where you train the upper body muscles (i.e. chest, back, shoulders, biceps, triceps) and the next lower body muscles (i.e. glutes, quads, hamstrings, calves). This gives plenty of time in each session to focus on heavy compound exercises combined with lighter accessory work.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The best way to program this split is over 4 days, as ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/26008801/"},"content":[{"data":{},"marks":[],"value":"studies have proven","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" strength training performed over a 4-day workout split to be just as effective in building fat-free muscle mass and strength as a 6-day workout split, whilst allowing adequate time for recovery [5].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"A 4-day Workout Split Would Look Something Like This:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday:","nodeType":"text"},{"data":{},"marks":[],"value":" Upper body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tuesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Lower body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Rest / Cardio / Accessory work","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thursday:","nodeType":"text"},{"data":{},"marks":[],"value":" Upper body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday:","nodeType":"text"},{"data":{},"marks":[],"value":" Lower body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Saturday","nodeType":"text"},{"data":{},"marks":[],"value":": Rest / Cardio / Accessory work","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Sunday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest / Cardio / Accessory work","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Benefits of Upper Lower Split Workout:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Adequate recovery time:","nodeType":"text"},{"data":{},"marks":[],"value":" The same muscle groups are not trained on consecutive days, giving muscles at least 48 hours between sessions to recover.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Flexible:","nodeType":"text"},{"data":{},"marks":[],"value":" Easy to scale up or down depending on the number of days you want to train.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Time for focusing on additional goals:","nodeType":"text"},{"data":{},"marks":[],"value":" If taking the 4-day workout split, you have days spare to focus on other goals e.g. cardio/conditioning or accessory work.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Effective for building muscle strength and size:","nodeType":"text"},{"data":{},"marks":[],"value":" Work to a 4-day workout split or more to hit each major muscle group twice a week, providing adequate stimulus for muscle growth and strength gains.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Drawbacks of Upper Lower Split Workout:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Some muscles may get neglected:","nodeType":"text"},{"data":{},"marks":[],"value":" Without careful programming, you may neglect some muscle groups whilst overtraining others. This could lead to muscular imbalances over time.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best Workout Split For Muscle Gain (Hypertrophy): Body Part Workout Split","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Number of days:","nodeType":"text"},{"data":{},"marks":[],"value":" 5 day workout split","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"Back in the day, bodybuilders would train to something called the ‘Bro Split Workout’, which would see them train a different muscle group each day. The thinking behind this was that you could accelerate ","nodeType":"text"},{"data":{"uri":"/blog/article/hypertrophy-training"},"content":[{"data":{},"marks":[],"value":"hypertrophy","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" in a single muscle group by focusing a whole session on it and giving it a whole week to recover before training it again.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Fast forward to 2024, and we’ve got a bit more knowledge under our belts and know that ideally, we want to be hitting each muscle group more frequently than that (ideally twice a week). The body part workout split takes the foundations of the bro workout split, breaking up training into specific body parts, usually focusing on two body parts per day. Whilst it does include some compound lifts, this style of training prioritizes ","nodeType":"text"},{"data":{"uri":"/compound-vs-isolation-exercises#isolation-exercises-everything-you-need-to-know"},"content":[{"data":{},"marks":[],"value":"isolation exercises","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and accessory work, to hone in on developing the singular muscle group(s) being worked, making it ideally suited to bodybuilders.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"The Body Part Workout Split May Look Something Like This:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Chest & Biceps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tuesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Quads & Glutes","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thursday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Back & Triceps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Glutes & Hamstrings","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Saturday:","nodeType":"text"},{"data":{},"marks":[],"value":" Shoulders & Traps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Sunday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Advantages Of Body Part Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Good for hypertrophy","nodeType":"text"},{"data":{},"marks":[],"value":": Prioritizes isolation exercises focusing on singular muscle groups, allowing you to train it through a lot of volume in a single session.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"You can choose the specific muscle group you want to grow:","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. if ","nodeType":"text"},{"data":{"uri":"/blog/article/best-bodyweight-glute-exercises"},"content":[{"data":{},"marks":[],"value":"growing your glutes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" is a priority, you can program to train them twice (as above), or even three times a week.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Adequate recovery time:","nodeType":"text"},{"data":{},"marks":[],"value":" You can train every day without the risk of overtraining because the same muscle groups aren’t trained on consecutive days.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Disadvantages Of Body Part Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Risk of overtraining a muscle group:","nodeType":"text"},{"data":{},"marks":[],"value":" A whole session dedicated to two muscle groups is still quite a high volume, particularly for the smaller muscles such as the arm muscles.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Prioritizes isolation movements over ","nodeType":"text"},{"data":{"uri":"/blog/article/compound-vs-isolation-exercises"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"compound exercises","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":":","nodeType":"text"},{"data":{},"marks":[],"value":" May neglect multi-joint movements that translate directly to everyday life in favor of working a single muscle group at a time.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Little room for flexibility:","nodeType":"text"},{"data":{},"marks":[],"value":" If you miss a day, you risk throwing out your training balance for the week.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"9fXyvqd1gLjFw5KkKfARh","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"There’s no best or worst when it comes to workout splits. Ultimately, the style of training you decide to follow is dependent on you and your lifestyle.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"3mQ9heD9dxXSU1Dazy4F5E","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re serious about your goals or just want to walk into the gym with confidence that you know exactly what you’re doing, then implementing something like a workout split will be a game changer. Choosing the right workout split is the first step, but the hard work starts when you get in the gym. You’ll only get out what you put in so whatever workout split you choose, be consistent and stick with it – we think you’ll be surprised with the results you see.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Take the guesswork out of your workouts and track every session in The Gymshark Training App.","nodeType":"text"}],"nodeType":"heading-5"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"232YTVzWHUCr2xdAwVgsaG","type":"Entry","createdAt":"2024-09-30T15:33:17.945Z","updatedAt":"2024-12-11T15:18:08.621Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"en-US"},"fields":{"contentfulLabel":"Download The Gymshark Training App (General/BAU Conditioning)","buttonOneLabel":"Download","buttonOneLink":"https://gymshark.onelink.me/iy1s/conditioning","buttonOneVariant":"primary","buttonTwoVariant":"primary"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"References:","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Grgic, J. and Krieger, J. (2018). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Aston University (n.d.). ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"The Push/Pull/Legs Routine for Muscle Gains | Aston University","nodeType":"text"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Ribeiro, A.S., Schoenfeld, B.J., Silva, D.R.P., Pina, F.L.C., Guariglia, D.A., Porto, M., Maestá, N., Burini, R.C. and Cyrino, E.S. (2015). Effect of Two- Versus Three-Way Split Resistance Training Routines on Body Composition and Muscular Strength in Bodybuilders: A Pilot Study.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Roberts, B.M., Nuckols, G. and Krieger, J.W. (2020). Sex Differences in Resistance Training. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Cureton, K.J., Collins, M.A., Hill, D.W. and McElhannon, F.M. (1988). Muscle hypertrophy in men and women.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2024-05-09T10:00+01:00"}}],"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1IIX76Zk6v4dygC5lV6P2N","type":"Entry","createdAt":"2024-09-27T14:50:50.363Z","updatedAt":"2025-03-19T12:21:23.442Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":54,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Chest Workouts","slug":"chest-workouts","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Chest Workouts From Gymshark","metaDescription":"Bigger pecs on your wishlist? Learn how to target your chest muscles for maximum muscle growth and strength with chest workouts from our qualified PTs."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}}],"metaTitle":"The Best Lower Chest Exercises To Carve A Defined Pec Line","metaDescription":"Want to build a fuller chest and a defined 'shelf' between your lower chest and abs? Try these best lower chest exercises, including tips on form and technique.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6UqHhgPB4Zo95AmiWMzTX7","type":"Asset","createdAt":"2025-04-03T08:47:56.908Z","updatedAt":"2025-04-03T08:47:56.908Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Lower Chest Workout","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/6UqHhgPB4Zo95AmiWMzTX7/3c4aa0b542f167117c518f026621c0f2/lower-chest-workout.jpg","details":{"size":3929423,"image":{"width":3360,"height":3360}},"fileName":"lower-chest-workout.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6K50PxuvGZks6OCMbS1ha","type":"Asset","createdAt":"2025-04-03T08:48:48.395Z","updatedAt":"2025-04-03T08:48:48.395Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Lower Chest Workout Mobile","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/6K50PxuvGZks6OCMbS1ha/6dda5bf5704b83b16d3cee2e012b7074/Lower-chest-workout-mobile.jpg","details":{"size":295036,"image":{"width":800,"height":800}},"fileName":"Lower-chest-workout-mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6UqHhgPB4Zo95AmiWMzTX7","type":"Asset","createdAt":"2025-04-03T08:47:56.908Z","updatedAt":"2025-04-03T08:47:56.908Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Lower Chest Workout","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/6UqHhgPB4Zo95AmiWMzTX7/3c4aa0b542f167117c518f026621c0f2/lower-chest-workout.jpg","details":{"size":3929423,"image":{"width":3360,"height":3360}},"fileName":"lower-chest-workout.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["How To Workout The Lower Chest","The Best Lower Chest Exercises","1. Decline Dumbbell Bench Press","2. High To Low Cable Fly","3. Jackhammer Pushdown","4. Straight Bar Dips ","5. Decline Machine Chest Press","6. Incline Push Up","Lower Chest Workout Training Tips","Benefits of Training Your Lower Chest","FAQs"],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Chest day on the calendar? Nice. But if you’ve been hitting the incline bench like FitTok told you to, it might be time to show a little love to your lower chest, too.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Building well-rounded pecs isn’t just about chasing that upper chest pump — working the lower part of your pecs adds serious definition, giving you that sharp, sculpted pec line. Plus, it’s the secret to filling out your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/muscle-fit-shirts/mens"},"content":[{"nodeType":"text","value":"muscle-fit tees","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But it’s not all about aesthetics. Strong lower pecs play a major role in pushing power, helping you level up your bench press, overhead press, or even that split jerk.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The good news? You don’t need to reinvent your whole workout. With a few simple tweaks, you can shift the focus to your lower chest and build balanced, functional strength. These are the best lower chest exercises to build shape, strength, and definition.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How To Workout The Lower Chest","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-chest-exercises"},"content":[{"nodeType":"text","value":"chest","marks":[],"data":{}}]},{"nodeType":"text","value":" is made up of the pectoralis major and pectoralis minor, but it’s the pec major that most people are referring to when they talk about the ‘chest’, being the large superficial muscle that sits on the front of the rib cage.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You’ll often hear the pec major divided into three key regions: The upper chest, inner chest, and lower chest–however, as the pecs are still one big muscle, you can’t isolate the distinct regions of the chest. You can, however, emphasize certain parts of the chest more by changing the ","marks":[],"data":{}},{"nodeType":"text","value":"angle","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" of your chest exercises [1].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When it comes to lower chest workouts (also known as the sternocostal part or abdominal head), studies agree that using decline exercises, such as decline bench press, is most effective [2,3].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"However–remember that these exercises do not fully isolate the lower chest. They’ll work the whole of the pec major, putting greater emphasis on the lower chest region.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The Best Lower Chest Exercises","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Decline Dumbbell Bench Press","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-your-bench-press"},"content":[{"nodeType":"text","value":"bench press","marks":[],"data":{}}]},{"nodeType":"text","value":" is probably the most well-known chest exercise. But while a flat bench press prioritizes mid-chest activation, moving the bench to a decline shifts the emphasis toward the lower chest [2]. At this angle, the fibers of the lower chest become more directly aligned with the pressing movement, and shoulder activation is minimized, meaning that the lower chest has to work harder to drive the weight up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Using ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-best-dumbbell-exercises"},"content":[{"nodeType":"text","value":"dumbbells","marks":[],"data":{}}]},{"nodeType":"text","value":" means you can move through a greater range of motion (coming down parallel with your chest and pressing up so the dumbbells touch at the top), making the lower chest work harder under load. Dumbbells also mean you can work each side independently, helping to address imbalances. This makes it one of the best exercises to add to your lower chest workout, particularly useful if you’re training your lower chest ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-weight-substitutes-for-resistance-training-at-home"},"content":[{"nodeType":"text","value":"at home","marks":[],"data":{}}]},{"nodeType":"text","value":"!","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"How To Do Decline Dumbbell Bench Press:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Set up the bench, adjusting it to a decline angle (usually around 15-30 degrees). Ensure your feet are flat on the floor, adding a plate under them if necessary.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Select a pair of dumbbells with a manageable weight. Sit on the bench with the dumbbells resting on your thighs.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Carefully lower yourself onto the decline bench, using your thighs to help lift the dumbbells into position. Keep the dumbbells at chest level with your elbows bent at about 90 degrees.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the dumbbells with a neutral or pronated grip (palms facing forward). Your wrists should remain aligned with your forearms.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Take a deep breath, brace your core, and press the dumbbells upward until your arms are fully extended. Keep a slight bend in your elbows at the top to avoid locking out.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Slowly lower the dumbbells in a controlled manner until your elbows are at or slightly below chest level. Maintain a steady tempo to maintain constant tension in the chest muscles.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat and Maintain Form, ensuring your shoulders stay back and down, and avoid flaring your elbows excessively.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Once complete, carefully lower the dumbbells back to your thighs and sit up using your core strength.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Keep your back flat against the bench throughout, with your feet firmly secured on the ground. Focus on pushing the dumbbells in a straight line, not allowing them to drift.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4INjQESnwTulV3eWU9bPo1","type":"Entry","createdAt":"2025-04-03T08:29:02.612Z","updatedAt":"2025-04-03T08:29:02.612Z","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":"Decline Dumbbell Bench Press","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1dV0zXtGhQlp66N3KiaFCm","type":"Asset","createdAt":"2025-04-03T08:28:58.046Z","updatedAt":"2025-04-03T08:28:58.046Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Decline Dumbbell Bench Press","description":"","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/1dV0zXtGhQlp66N3KiaFCm/8b7e5d6a5cd037a4879b5b204df6e555/decline-dumbbell-bench-press.mp4","details":{"size":4224786},"fileName":"decline-dumbbell-bench-press.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. High To Low Cable Fly","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The high-to-low cable fly is an excellent exercise for targeting the lower chest. At the starting position, the chest is stretched, and as you pull the cables downward, the lower chest fibers are activated, creating a strong contraction at the bottom of the movement.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Unlike pressing exercises, this lower chest cable fly minimizes shoulder involvement, allowing better chest isolation. Additionally, the cables provide constant tension throughout the range of motion, maximizing muscle activation and time under tension. This consistent load helps build lower chest mass while improving the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/build-a-strong-mind-muscle-connection"},"content":[{"nodeType":"text","value":"mind-muscle connection","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"How To Do A High To Low Cable Fly For Lower Chest:","marks":[],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Set the cables to a high position on the dual-pulley machine, using the single handle attachment on either side.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Grab the handles with a slight forward lean, maintaining a slight bend in your elbows.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step forward into a staggered stance for stability.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pull the cables down and together in a sweeping motion as if hugging a large barrel.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Focus on squeezing your chest at the bottom of the movement.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Slowly return to the starting position with control.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" For optimal lower chest activation, adjust the cables so your hands meet around ","marks":[],"data":{}},{"nodeType":"text","value":"hip level","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" rather than at chest height. This ensures the movement remains targeted to the lower chest.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6ETC5M7qhSBHjRTbReoX9R","type":"Entry","createdAt":"2025-04-03T08:31:18.107Z","updatedAt":"2025-04-03T08:31:18.107Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"en-US"},"fields":{"contentfulLabel":"High To Low Cable Fly","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4961kCh1Py4xRp1xRPafGM","type":"Asset","createdAt":"2025-04-03T08:31:12.144Z","updatedAt":"2025-04-03T08:31:12.144Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"High To Low Cable Fly","description":"","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/4961kCh1Py4xRp1xRPafGM/738d4d607ea1afc42a1dc9113207f9ac/high-low-cable-fly.mp4","details":{"size":3648731},"fileName":"high-low-cable-fly.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Jackhammer Pushdown","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The Jackhammer Pushdown is a variation of the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-tricep-exercises"},"content":[{"nodeType":"text","value":"tricep pushdown","marks":[],"data":{}}]},{"nodeType":"text","value":" that also engages the lower chest due to its unique movement pattern.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"By leaning forward at a 30 to 45-degree angle and pressing the handles downward and slightly forward, the exercise mimics the mechanics of a decline press, aligning the force with the lower chest fibers. This angle reduces shoulder involvement and shifts the workload toward the lower chest.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Additionally, as the elbows move closer to the body, the lower chest assists in ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"nodeType":"text","value":"shoulder extension","marks":[],"data":{}}]},{"nodeType":"text","value":", further contributing to the pressing force.","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"How To Do The Jackhammer Pushdown:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Attach a straight bar or rope handle to the high pulley on a cable machine and select a manageable weight that allows controlled movement.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand facing the machine with your feet shoulder-width apart for stability. Grip the bar or rope using an ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"overhand grip","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" (palms facing down).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge slightly at your hips and lean forward at about a ","marks":[],"data":{}},{"nodeType":"text","value":"30—to 45-degree angle","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":". Keep your chest up, core braced, and back straight. This position emphasizes the lower chest more. Keep your elbows close to your body, slightly in front of your torso, and maintain a soft knee bend to ensure stability.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push the bar or rope down and slightly ","marks":[],"data":{}},{"nodeType":"text","value":"forward","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" in a pressing motion, mimicking a decline press. Fully extend your arms without locking your elbows, focusing on contracting your lower chest and triceps as you do so.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Slowly allow the bar or rope to return to the starting position with control, maintaining muscle tension. Avoid letting the weights pull you back or losing your forward lean.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Perform for your desired number of repetitions (typically 8-12 reps for hypertrophy).","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To maximize lower chest activation, maintain the forward lean, keep your chest engaged, and focus on pushing the handles down and slightly inwards rather than straight down.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5EJUW620dcSwBD9BTfIoiF","type":"Entry","createdAt":"2025-04-07T08:34:26.539Z","updatedAt":"2025-04-07T08:34:26.539Z","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":"Jackhammer Pushdown","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3lOOmjFNZCAneJCrwhB4uW","type":"Asset","createdAt":"2025-04-07T08:34:20.889Z","updatedAt":"2025-06-13T13:58:35.067Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":2,"locale":"en-US"},"fields":{"title":"Jackhammer Pushdown","description":"","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/3lOOmjFNZCAneJCrwhB4uW/17c7d40077c24e86f7d5802363336803/jackhammers.mp4","details":{"size":5220672},"fileName":"jackhammers.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"4. Straight Bar Dips","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dips are often performed on the straight bar, a chest day classic that primarily active the chest, triceps, and shoulders. By taking a slight forward lean, flaring your elbows, and pressing through the chest, the focus can be shifted from the tricep and shoulders onto the pectoralis major, especially the lower part of the muscle. The more forward you lean, the more the lower chest fibers are engaged.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Focus on range of motion, going as deep as your shoulders and elbows allow while maintaining proper form. The deeper you dip, the more stretch you'll get in the chest, especially the lower fibers.","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"How To Do Dips For Lower Chest:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Set up the Dip Bars, ensuring they are stable and at a height where your feet don't touch the ground when you hold the bars with your arms straight.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Grab the bars firmly, palms facing inward (neutral grip). Your arms should be fully extended at the start with a slight bend in your elbows to avoid locking them.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To activate the lower chest more, lean your torso slightly forward as you descend, bending your elbows and flaring them out to the side. The forward lean shifts the emphasis away from the triceps and onto the chest. For balance, bend your knees and keep your legs crossed at the ankles or hanging straight down (without swinging).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lower yourself as deeply as possible, keeping the movement slow and controlled until your upper arms are parallel to the floor or slightly lower. The deeper you go, the greater the stretch on the lower chest.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your palms and the sides of your hands to push back up, extending your arms and focusing on activating your lower chest muscles to return to the starting position. Keep your body slightly leaned forward as you push up, maintaining tension in the chest.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Perform the movement for the desired number of repetitions, keeping your form tight and focusing on squeezing your chest at the top of the movement.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" If bodyweight dips are too difficult, you can use a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-resistance-band-arm-exercises"},"content":[{"nodeType":"text","value":"resistance band","marks":[],"data":{}}]},{"nodeType":"text","value":" to assist with the movement by placing your knees into a band or performing them on the weight-assisted dip machine.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Too easy? Add extra resistance using a weighted dip belt with a plate, or place a dumbbell between your knees to further challenge the lower chest.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"Q17fbPzorAXqLAKnBjU8j","type":"Entry","createdAt":"2025-04-07T08:45:46.061Z","updatedAt":"2025-04-07T08:45:46.061Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"en-US"},"fields":{"contentfulLabel":"Straight Bar Dips","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1EYIUIC7hDizErkwHpMiW0","type":"Asset","createdAt":"2025-04-07T08:45:39.140Z","updatedAt":"2025-06-20T09:51:22.497Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":11,"revision":3,"locale":"en-US"},"fields":{"title":"Straight Bar Dips","description":"","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/1EYIUIC7hDizErkwHpMiW0/fe67ca2485bcf8decbe41307dc0f17c3/straight-bar-dips__1_.mp4","details":{"size":4700228},"fileName":"straight-bar-dips (1).mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"5. Decline Machine Chest Press","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The decline machine chest press is another exercise that places the body at a downward angle. By pressing from a lower starting position near the bottom of the chest, the movement engages the sternal head of the chest muscle, which is responsible for the lower portion of the chest.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Using a machine provides more stability compared to free weights, allowing you to focus on the contraction and control of the lower chest without worrying about balancing the weights. This helps maximize the engagement of the lower chest muscles.","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"How To Do Decline Machine Chest Press:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Set up the machine's seat and handles so that the handles align with the middle of your chest when you are seated.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sit with feet flat, grip the handles with a neutral or slightly pronated grip, and ensure your back is pressed against the seat. Choose an appropriate weight for your set.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Before beginning, tighten your core muscles to help stabilize your torso and prevent unnecessary movement during the press.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push the handles forward by extending your arms. As you do, focus on driving the movement through your lower chest, not your shoulders or triceps. Keep your elbows slightly flared out (about 45 degrees) to ensure maximum chest engagement.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Slowly lower the handles back to the starting position by bending your elbows. Control the weight as you lower it to maintain tension on the lower chest. Allow your upper arms to drop below the horizontal or slightly deeper if comfortable for a greater stretch on the chest.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Perform the desired number of repetitions, focusing on a slow and controlled motion, especially during the lowering phase, to maintain constant tension on the chest.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"After completing your set, slowly return the handles to the starting position and release the weight. If necessary, stand up carefully and adjust the machine for the next user.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Keep your elbows slightly flared out (not too tucked in) to target the lower chest more effectively instead of relying too much on the triceps.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4KvytR7dsqfcz2auQOXcPs","type":"Entry","createdAt":"2025-04-03T08:34:53.887Z","updatedAt":"2025-04-03T08:34:53.887Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"en-US"},"fields":{"contentfulLabel":"Decline Machine Chest Press","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"DwhpkcHKhB5UguDvj8w6p","type":"Asset","createdAt":"2025-04-03T08:34:48.991Z","updatedAt":"2025-04-03T08:34:48.991Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Decline Machine Chest Press","description":"","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/DwhpkcHKhB5UguDvj8w6p/59c4df2f0808cb9cdb48ead9124a3600/decline-machine-chest-press.mp4","details":{"size":5030137},"fileName":"decline-machine-chest-press.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"6. Incline Push Up","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"An incline push-up activates the lower chest by elevating the hands on a surface, such as a bench or step. This puts the body at an angle where the chest is slightly below the hands, making it one of the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-do-a-push-up"},"content":[{"nodeType":"text","value":"best ","marks":[],"data":{}}]},{"nodeType":"text","value":"push-ups for the lower chest compared to a standard push-up, which activates the mid-chest more.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This exercise is a great finisher for your lower pec workout, allowing for higher repetitions to push the muscles to fatigue. The movement can be easily adjusted in intensity by changing the height of the incline, making it accessible for all fitness levels. Additionally, performing the exercise with controlled movements increases time under tension, promoting muscle growth and endurance in the lower chest.","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"How To Do Incline Push Ups:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place your hands on an elevated surface such as a bench, step, or platform. The higher the incline, the easier the exercise will be. Choose an incline that allows your body to form a straight line from head to heels.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place your hands slightly wider than shoulder-width apart on the elevated surface. Ensure your fingers point forward and your palms are flat.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tighten your core and slowly bend your elbows, lowering your chest toward the elevated surface. Keep your elbows at a 45-degree angle to your body, not flaring out too wide. Go as deep as your range of motion allows, ideally until your chest nearly touches the surface.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Press through your palms to extend your arms and push your body back to the starting position, focusing on using your chest and shoulders to power the movement.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Perform the desired number of repetitions, maintaining a controlled and steady pace, especially during the lowering phase.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Keep your body in a straight line throughout the movement, avoiding letting your hips sag or lifting them too high. Concentrate on squeezing your chest as you press upward to contract your lower chest fully.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xYu1rtLgmRBAv7nhx91if","type":"Entry","createdAt":"2024-09-26T09:08:15.554Z","updatedAt":"2025-04-03T08:51:43.364Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"en-US"},"fields":{"contentfulLabel":"Incline Push Ups (Male)","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"iS7XhFfbEHgL2OtkchpVl","type":"Asset","createdAt":"2024-09-26T09:08:13.807Z","updatedAt":"2024-09-26T09:08:13.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Incline Push Ups - Male","description":"Incline Push Ups - Male","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/iS7XhFfbEHgL2OtkchpVl/fcfa71bf0e07b39628a92dd3c0414f88/incline-push-up-male.mp4","details":{"size":3281452},"fileName":"incline-push-up-male.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4Q8m9uF0XUsXh32RhhH3EY","type":"Entry","createdAt":"2025-04-03T08:05:42.264Z","updatedAt":"2025-04-03T08:05:42.264Z","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":"Lower Chest Workout Training Tips","title":"Lower Chest Workout Training Tips","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2X1xC6idlvVqVUAfriqlf8","type":"Entry","createdAt":"2025-04-03T08:04:47.567Z","updatedAt":"2025-04-03T08:04:47.567Z","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":"Focus On Mind-Muscle Connection","headerContent":"Focus On Mind-Muscle Connection","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As mentioned, you can’t fully isolate the lower chest. But employing mind-muscle connection can help help active the area you are trying to work [4].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Focus on squeezing and contracting the chest, particularly the lower fibers, as you push or press the weight. This mental focus can help activate the chest more than simply going through the motions with your shoulders and triceps doing most of the work.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xJ1syAaPsfnKCNJR019Kq","type":"Entry","createdAt":"2025-04-03T08:05:07.298Z","updatedAt":"2025-04-03T08:05:07.298Z","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":"Use Full Range Of Motion","headerContent":"Use Full Range Of Motion","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Always aim for a full range of motion to get maximum lower chest activation. For example, when doing decline presses, make sure to lower the barbell or dumbbells deep enough to feel a stretch in the lower chest. For dips, lower your body as deep as your mobility allows to maximize chest activation.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6U9XXxRScnTEzghHcH2qDG","type":"Entry","createdAt":"2025-04-03T08:05:20.808Z","updatedAt":"2025-04-03T08:05:20.808Z","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":"Control The Tempo","headerContent":"Control The Tempo","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Focus on a slow, controlled eccentric (lowering) phase, especially during presses and dips. Lowering the weight slowly increases time under tension, which can help build muscle and better target the lower chest.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3YxhMYHwaWRlEaGsnFVCBW","type":"Entry","createdAt":"2025-04-03T08:05:38.773Z","updatedAt":"2025-04-03T08:05:38.773Z","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":"Train To Failure","headerContent":"Train To Failure","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Since the lower chest can sometimes be underdeveloped compared to the upper chest, training to failure ensures you’re maximizing muscle recruitment and fatigue. This can be done through drop sets (after hitting failure, reduce the weight by ","marks":[],"data":{}},{"nodeType":"text","value":"20-30%","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" and continue for additional rep) or rest-pause (rest for ","marks":[],"data":{}},{"nodeType":"text","value":"10-15 seconds","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" and perform as many reps as possible), and is best done with exercises that are safer to fail on, like machines, cables, or bodyweight movements.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"By fully exhausting the muscles, you create greater muscle damage, leading to greater hypertrophy.","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Benefits of Training Your Lower Chest","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Improved Chest Definition And Symmetry:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Lower chest exercises help create a well-rounded, balanced chest and develop your pec line.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Builds Pushing Strength And Power:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" It is useful for other compound movements, such as the bench press and overhead press, and sports like football, basketball, and combat sports.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Injury Prevention And Muscle Balance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" A balanced chest reduces strain on the shoulders and triceps. Strengthening the lower chest can prevent muscle imbalances that lead to poor posture and injuries.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Improved Posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Lower chest workouts help develop a balanced chest, reducing muscular imbalances contributing to poor posture.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5MXVsoVACXNddsGyOzmUGe","type":"Entry","createdAt":"2025-04-03T08:07:58.304Z","updatedAt":"2025-04-03T08:07:58.304Z","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":"Lower Chest FAQs","title":"FAQs","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"0nfKbVz2OrQhRSQNzqB7x","type":"Entry","createdAt":"2025-04-03T08:06:27.028Z","updatedAt":"2025-04-03T08:06:27.028Z","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 Often Should I Train My Lower Chest?","headerContent":"How Often Should I Train My Lower Chest?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ideally, you should train your lower chest ","marks":[],"data":{}},{"nodeType":"text","value":"twice a week","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Generally, increased volume is directly associated with increased hypertrophy. Research finds 4 sets per muscle group to be the minimum effective dose, with increasing returns until reaching 12 to 20 sets. Based on this research, you should aim for 4 to 12 sets of lower chest exercises per week, equating to roughly 2 to 4 exercises [5].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Further research has proven that training a muscle group twice a week is better than training it once, suggesting you would be better to add a couple of lower chest exercises into your upper body day or push/pull workouts rather than do a single lower chest workout per week [6].","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7AKHcEx1NrVrE4uOQGckAe","type":"Entry","createdAt":"2025-04-03T08:06:39.585Z","updatedAt":"2025-04-03T08:06:39.585Z","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":"How Many Lower Chest Exercises Should I Do?","headerContent":"How Many Lower Chest Exercises Should I Do?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For hypertrophy, new research found increased volume positively correlated with better progress, up to 12 sets [5]. According to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.nsca.com/"},"content":[{"nodeType":"text","value":"The National Strength and Conditioning Association","marks":[],"data":{}}]},{"nodeType":"text","value":" (NSCA), you should do 3-6 sets of 6-12 reps for hypertrophy. Considering this research, you should do ","marks":[],"data":{}},{"nodeType":"text","value":"2 to 4","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" lower chest exercises a week, depending on how many sets and reps of each exercise you do.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"27JaFTyfK8Ff0ui8K6dOYK","type":"Entry","createdAt":"2025-04-03T08:06:52.194Z","updatedAt":"2025-04-03T08:06:52.194Z","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":"Why Do I Feel Dips More in My Shoulders","headerContent":"Why Do I Feel Dips More in My Shoulders","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When done incorrectly, dips can stress the shoulder joint and lead to pain. To avoid pain in your shoulders during dips, keep your shoulders back and down throughout. Bring your knees slightly forward so they are in line with your chest, bring your chin down, and focus on bringing your chest towards your hands. Descend only as far as you can while maintaining good form. This will reduce the stress on the shoulders.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you struggle with this and still feel dips in your shoulders, use a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-use-resistance-bands"},"content":[{"nodeType":"text","value":"resistance band","marks":[],"data":{}}]},{"nodeType":"text","value":" to reduce some of the load.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5NpTfQ02Q0Fi7tUI1WyuDS","type":"Entry","createdAt":"2025-04-03T08:07:27.374Z","updatedAt":"2025-04-07T08:46:46.362Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":" Why Is My Lower Chest Not Growing?","headerContent":"Why Is My Lower Chest Not Growing?","content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"There might be several reasons you’re struggling to grow your lower chest:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"You’re Selecting The Wrong Exercises:","nodeType":"text"},{"data":{},"marks":[],"value":" To target the lower chest specifically, you need to choose exercises that take the arms down and across the chest. These are often performed from a decline position.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"You’re Not Lifting Heavy Enough:","nodeType":"text"},{"data":{},"marks":[],"value":" Muscles need to be put under stress to grow. This creates microscopic tears, which the body subsequently repairs and rebuilds, making the muscle fibers stronger and larger than before. To continue seeing muscle growth, you need to progressively increase the weight you lift, challenging your muscles to adapt and grow even further.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"You’re Not Resting Enough.","nodeType":"text"},{"data":{},"marks":[],"value":" Your muscles need time to repair themselves to grow. Prioritize your rest days and leave at least 48 hours before training the same muscle group.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Make sure you work hard enough during your sessions and leave enough time for recovery between them. During your sessions, employ the mind-muscle connection and focus on form and time under tension for maximum results.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5xr7Dr82h6rGAtVYghGswn","type":"Entry","createdAt":"2025-04-03T08:07:55.035Z","updatedAt":"2025-04-03T08:07:55.035Z","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":"Can You Train Your Lower Chest at Home?","headerContent":"Can You Train Your Lower Chest at Home?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Yes! You can do many bodyweight lower chest ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/exercise-at-home-creating-an-awesome-home-workout-environment"},"content":[{"nodeType":"text","value":"exercises at home","marks":[],"data":{}}]},{"nodeType":"text","value":". These include:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Incline Push-ups:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Elevate your hands on a sturdy surface (like a wall, a chair, or a table) to shift the focus to the lower chest.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pseudo Push-ups:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" These push-ups require your hands to be closer to the hips beneath the lower chest level, making your lower chest and front shoulders work extra hard during the movement.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dips:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Use two stable chairs or surfaces to perform dips, focusing on a slight forward lean to target the lower chest.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you have access to dumbbells, you could also perform some dumbbell lower chest exercises (even if you don’t have a bench!):","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Decline Dumbbell Bench Press:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Lie on your back and bring your hips into a glute bridge position. Then, keeping your glutes squeezed and core engaged, press both dumbbells to the sky, then lower them, and then back down, just as you would for a regular decline dumbbell bench press.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Decline Chest Flies:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Come into a glute bridge position, holding the dumbbell in line with your chest, palms facing each other. Slowly lower the dumbbells in an arc, stopping when your arms are almost parallel to the ground and the dumbbells are in line with your chest. Then squeeze your chest to bring the dumbbells back together.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The Only Lower Chest Exercises You Need","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Add some decline presses, dips, and targeted flies to your routine, and your lower pecs will get the attention they deserve on chest day.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Balance is everything. Pair these lower chest exercises with upper chest moves to build definition, shape, and size. And as a bonus? You’ll be boosting your pushing power, making gains that’ll show up in your bench press, overhead press, and every lift in between.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So, if you’re ready to get training, download the Gymshark Training App to access the best pec workouts and more, tracking your sets, reps, and weights along the way.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"63ZVsfUAhgJ77hR87zh1z4","type":"Entry","createdAt":"2024-09-30T15:53:43.566Z","updatedAt":"2024-09-30T15:53:43.566Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"en-US"},"fields":{"contentfulLabel":"Download The Gymshark Training App (Chest Workouts)","buttonOneLabel":"Download","buttonOneLink":"https://gymshark.onelink.me/iy1s/chestworkouts","buttonOneVariant":"primary","buttonTwoVariant":"primary"}}},"content":[]},{"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":"Rodríguez-Ridao, D., Antequera-Vique, J.A., Martín-Fuentes, I. and Muyor, J.M. (2020). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC7579505/"},"content":[{"nodeType":"text","value":"Effect of Five Bench Inclinations on the Electromyographic Activity of the Pectoralis Major, Anterior Deltoid, and Triceps Brachii during the Bench Press Exercise","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Glass, S.C. and Armstrong, T. (2019). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://journals.lww.com/nsca-jscr/Abstract/1997/08000/Electromyographical_Activity_of_the_Pectoralis.6.aspx"},"content":[{"nodeType":"text","value":"Electromyographical Activity of the Pectoralis Muscle... : The Journal of Strength & Conditioning Research","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coratella, G., Tornatore, G., Longo, S., Esposito, F. and Cè, E. (2019). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://doi.org/10.1080/17461391.2019.1655101"},"content":[{"nodeType":"text","value":"Specific prime movers’ excitation during free-weight bench press variations and chest press machine in competitive bodybuilders","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Snyder, B.J. and Fry, W.R. (2012). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/22076100/"},"content":[{"nodeType":"text","value":"Effect of Verbal Instruction on Muscle Activity During the Bench Press Exercise","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pelland, J.C. et al.(2024). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://sportrxiv.org/index.php/server/preprint/view/460/967"},"content":[{"nodeType":"text","value":"View of The Resistance Training Dose-Response: Meta-Regressions Exploring the Effects of Weekly Volume and Frequency on Muscle Hypertrophy and Strength Gain","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":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"publishDate":"2025-04-08T00:00+01:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3qsEhFi5mpAglozE2BgZrf","type":"Entry","createdAt":"2024-12-27T09:30:02.282Z","updatedAt":"2025-08-28T09:21:29.803Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":225,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"Forearm Exercises: The Grip-boosting Movements You Probably Aren't Doing","caption":"Forearm exercises improve grip strength, build forearm size, and improve longevity–but many of us skip them. Here are the best forearm exercises you should do.","slug":"forearm-exercises","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US","FR"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}},"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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4PstF6BUdcv5rke5KqST4U","type":"Entry","createdAt":"2025-01-13T10:08:07.267Z","updatedAt":"2025-12-09T09:29:30.548Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":208,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"The Best Upper Glute Workout","caption":"Seeking that 'top shelf' butt shape? These are the best upper glute exercises for building size, shape, and strength, plus the best upper glute training tips.","slug":"the-best-upper-glute-workout","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US","FR"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}},"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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"o4OplbUHUQwbbe9NEvWyS","type":"Entry","createdAt":"2024-09-27T15:36:01.481Z","updatedAt":"2025-03-19T12:25:17.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Weight Training","slug":"weight-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Weight Training","metaDescription":"Lift, learn and level up with weight training tips, insights and workouts that will help you reach your personal best and unlock progress faster than ever."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. 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? 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? 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). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27433992/"},"content":[{"nodeType":"text","value":"Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"publishDate":"2025-01-14T00:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"YXofs7WEFVtzW7d6ysSVv","type":"Entry","createdAt":"2025-01-06T10:00:02.842Z","updatedAt":"2026-02-18T09:25:02.787Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":176,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"Interval Running: The Ultimate Way To Pick Up Your Pace","caption":"Set yourself the goal of running faster and hitting a new 5k, 10k or marathon race time? Interval running workouts could be just what you need to speed up.","slug":"interval-running","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US","FR"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}},"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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}}],"metaTitle":"Interval Running: How To Do It, Benefits And Examples","metaDescription":"Set yourself the goal of running faster to hit a new 5k, 10k or marathon race time? Interval running workouts could be just what you need to speed up.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5qYe4uQIU3pjazOQ08RdYR","type":"Asset","createdAt":"2024-12-27T10:22:54.823Z","updatedAt":"2024-12-27T10:22:54.823Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Interval Running Desktop","description":"Woman running","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5qYe4uQIU3pjazOQ08RdYR/f6cf3a6e30a245f79379f590e13dcae6/interval-run.jpg","details":{"size":1863057,"image":{"width":3360,"height":3360}},"fileName":"interval-run.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4k9HWJ8Ak34Wtje47VOtoX","type":"Asset","createdAt":"2024-12-27T10:22:16.043Z","updatedAt":"2024-12-27T10:22:16.043Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Interval Running Mobile","description":"Woman running","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/4k9HWJ8Ak34Wtje47VOtoX/cda38f36eda297c4271ef3215b2bcd11/interval-run-mobile.jpg","details":{"size":171638,"image":{"width":800,"height":800}},"fileName":"interval-run-mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5qYe4uQIU3pjazOQ08RdYR","type":"Asset","createdAt":"2024-12-27T10:22:54.823Z","updatedAt":"2024-12-27T10:22:54.823Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Interval Running Desktop","description":"Woman running","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5qYe4uQIU3pjazOQ08RdYR/f6cf3a6e30a245f79379f590e13dcae6/interval-run.jpg","details":{"size":1863057,"image":{"width":3360,"height":3360}},"fileName":"interval-run.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Is Interval Running?","Types Of Interval Running Workouts","How To Do Interval Running","What Should I Do In Between Work Intervals?","Interval Running Tips From A Coach","What Are The Benefits Of Interval Running?","Interval Running Workout Examples","FAQs"],"introductionText":"Whether you’re a seasoned 5k-er at your weekly run club or you’re training for another marathon, sometimes you get to a point where you feel like you’re struggling to make progress.","content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"You’re still lacing up your shoes, heading out on every run, putting in the effort–but however hard you try you can’t seem to pick up the pace and reduce the minutes on the clock.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If this is the case, it might be time to take a look at your training and make some adjustments. 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":{"sys":{"id":"6Gy3JESOK4ssCUC9PZGakY","type":"Link","linkType":"Entry"}}},"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. If you have any health concerns, you should always consult a health professional before doing interval running.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Run faster, recover better, and feel stronger: The Gymshark Training app has everything you need to help you perform better. From running warm-ups to guided interval runs and lower body strength sessions–access everything you need to help you level up your running for free.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5dRQNNJrf6sWVgQ5MkyHvC","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"References:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Thirumurugan, M.S., Sivagnanam, D.P. and Arumugam, S. (2018). ","nodeType":"text"},{"data":{"uri":"https://www.researchgate.net/publication/340095503_SPRINT_INTERVAL_TRAINING_IMPROVE_SPEED_AND_EXPLOSIVE_POWER_AMONG_ATHLETES"},"content":[{"data":{},"marks":[],"value":"Sprint Interval Training Improves Speed and Explosive Power Among Athletes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Koral, J., Oranchuk, D.J., Herrera, R. and Millet, G.Y. (2017). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC5839711/"},"content":[{"data":{},"marks":[],"value":"Six Sessions of Sprint Interval Training improves running performance in trained athletes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Talisa Emberts, Porcari, J., Dobers-tein, S., Steffen, J. and Foster, C. (2013). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC3772611/"},"content":[{"data":{},"marks":[],"value":"Exercise Intensity and Energy Expenditure of a Tabata Workout","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Filipas, L., Bonato, M., Gallo, G. and Codella, R. (2021). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC9299127/#:~:text=Each%20intervention%20effectively%20improved%20endurance,representing%20the%20only%20physiological%20correlate."},"content":[{"data":{},"marks":[],"value":"Effects of 16 weeks of pyramidal and polarized training intensity distributions in well‐trained endurance runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Helgerud, J., Hoydal, K., Wang, E., Karlsen, T., Berg, P., Bjerkaas, M., Simonsen, T., Helgesen, C., Hjorth, N., Bach, R. And Hoff, J. (2007). ","nodeType":"text"},{"data":{"uri":"https://onlinelibrary.wiley.com/doi/10.1111/sms.14493"},"content":[{"data":{},"marks":[],"value":"Aerobic high-intensity intervals improve VO2max more than moderate training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Skovgaard, C., Christiansen, D., Martínez-Rodríguez, A. and Bangsbo, J. (2023). ","nodeType":"text"},{"data":{"uri":"https://onlinelibrary.wiley.com/doi/10.1111/sms.14493"},"content":[{"data":{},"marks":[],"value":"Similar improvements in 5-km performance and maximal oxygen uptake with submaximal and maximal 10-20-30 training in runners, but increase in muscle oxidative phosphorylation occur only with maximal effort training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Casado, A., Hanley, B., Santos-Concejero, J. and Ruiz-Pérez, L.M. (2019). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/31045681/"},"content":[{"data":{},"marks":[],"value":"World-class long-distance running performances are best predicted by volume of easy runs and deliberate practice of short-interval and tempo runs","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Barnes, K.R. and Kilding, A.E. (2015). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4555089/#:~:text=The%20steady%2Dstate%20oxygen%20consumption,Figure%201)%20%5B4%5D."},"content":[{"data":{},"marks":[],"value":"Running economy: measurement, norms, and Determining Factors","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Barnes, K.R., Hopkins, W.G., McGuigan, M.R. and Kilding, A.E. (2013). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/23538293/"},"content":[{"data":{},"marks":[],"value":"Effects of Different Uphill Interval-Training Programs on Running Economy and Performance","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"JANSSON, E., ESBJÖRNSSON, M., HOLM, I. and JACOBS, I. (1990). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/2150579/"},"content":[{"data":{},"marks":[],"value":"Increase in the proportion of fast-twitch muscle fibres by sprint training in males","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Laforgia, J., Withers, R.T. and Gore, C.J. (2006). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/17101527/"},"content":[{"data":{},"marks":[],"value":"Effects of exercise intensity and duration on the excess post-exercise oxygen consumption","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Skelly, L.E., Andrews, P.C., Gillen, J.B., Martin, B.J., Percival, M.E. and Gibala, M.J. (2014). ","nodeType":"text"},{"data":{"uri":"https://www.researchgate.net/publication/261952856_High-intensity_interval_exercise_induces_24-h_energy_expenditure_similar_to_traditional_endurance_exercise_despite_reduced_time_commitment"},"content":[{"data":{},"marks":[],"value":"High-intensity interval exercise induces 24-h energy expenditure similar to traditional endurance exercise despite reduced time commitment","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Marlina, L., Purba, A., Pandia, V., Adiwinata, M., Harahap, N. and Womsiwor, D. (2023). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC10227839/#:~:text=This%20process%20of%20reducing%20anxiety,Training%20(25%2C%2026)."},"content":[{"data":{},"marks":[],"value":"Differences Interval Training and Continuous Training on Endorphin Level and Anxiety Degrees in SECABA Rindam III Siliwangi Student Soldiers with Moderate Anxiety","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Campos, Y., Casado, A., Vieira, J.G., Guimarães, M., Sant’Ana, L., Leitão, L., da Silva, S.F., Silva Marques de Azevedo, P.H., Vianna, J. and Domínguez, R. (2021). ","nodeType":"text"},{"data":{"uri":"https://www.thieme-connect.de/products/ejournals/abstract/10.1055/a-1559-3623"},"content":[{"data":{},"marks":[],"value":"Training-intensity Distribution on Middle- and Long-distance Runners: A Systematic Review","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Litleskare, S., Enoksen, E., Sandvei, M., Støen, L., Stensrud, T., Johansen, E. and Jensen, J. (2020). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/32485945/"},"content":[{"data":{},"marks":[],"value":"Sprint Interval Running and Continuous Running Produce Training Specific Adaptations, Despite a Similar Improvement of Aerobic Endurance Capacity—A Randomized Trial of Healthy Adults","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2025-01-06T00:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5WbU0AVoOs7avfDvRqQZS0","type":"Entry","createdAt":"2024-12-06T11:19:43.182Z","updatedAt":"2026-03-05T14:50:21.087Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":191,"revision":17,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"What Is Hyrox? Your Guide To The Latest Fitness Trend","caption":"Thinking of competing in a Hyrox race, or just want to know what Hyrox is? We share the all-important details of the functional fitness trend of the year.","slug":"what-is-hyrox","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US","FR"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}},"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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"sys":{"type":"Link","linkType":"Entry","id":"7KWyylnLukYo69gFymEit4"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}}],"metaTitle":"What Is Hyrox? Your Guide To The Latest Fitness Trend","metaDescription":"Thinking of competing in a Hyrox race, or just want to know what Hyrox is? We share the all-important details of the functional fitness trend of the year.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3ECQWjyBox1GqzmBhom4gN","type":"Asset","createdAt":"2024-12-06T10:07:38.099Z","updatedAt":"2024-12-06T10:07:38.099Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"What Is Hyrox Desktop","description":"Man on rowing machine","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3ECQWjyBox1GqzmBhom4gN/7e57a32ec42b1dc5cdeed93e60359520/hyrox-1.jpg","details":{"size":3288833,"image":{"width":3360,"height":3360}},"fileName":"hyrox-1.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2GfJ0968MBv08xS1xHRd9x","type":"Asset","createdAt":"2024-12-06T10:08:07.927Z","updatedAt":"2024-12-06T10:08:07.927Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"What Is Hyrox Mobile","description":"Man on rowing machine","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/2GfJ0968MBv08xS1xHRd9x/d79ec2744303fe009e4d53fb3ea8c81d/hyrox-2.jpg","details":{"size":297936,"image":{"width":800,"height":800}},"fileName":"hyrox-2.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3ECQWjyBox1GqzmBhom4gN","type":"Asset","createdAt":"2024-12-06T10:07:38.099Z","updatedAt":"2024-12-06T10:07:38.099Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"What Is Hyrox Desktop","description":"Man on rowing machine","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3ECQWjyBox1GqzmBhom4gN/7e57a32ec42b1dc5cdeed93e60359520/hyrox-1.jpg","details":{"size":3288833,"image":{"width":3360,"height":3360}},"fileName":"hyrox-1.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Is Hyrox?","The Benefits Of Hyrox","What Are The 8 Hyrox Stations?","FAQs"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Disclaimer: We are not affiliated, associated, authorized, endorsed by, or in any way officially connected with Hyrox, or any of its subsidiaries or its affiliates. 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. 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. Training exercises that help with ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-improve-your-grip-strength"},"content":[{"data":{},"marks":[],"value":"grip strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and specifically practicing running with kettlebells will help with these.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"100m Sandbag Lunge","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hitting the glutes and thighs, these sandbag lunges can feel pretty brutal at this late stage in the race. Make sure your knee touches the ground on each rep. Again, you'll want to do plenty of practice of these under fatigue during your training.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"100 Reps Wall Balls","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If those legs weren't tired enough, you finish things off with 100 ","nodeType":"text"},{"data":{"uri":"/blog/article/wall-ball-exercise-benefits-and-how-to-do-them-properly"},"content":[{"data":{},"marks":[],"value":"wall balls","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". These are a quad burner, but break them into manageable chunks (e.g. 20 reps at a time) and be strict with your rest periods before going back into them (practice this in your training beforehand to find what works best for you). 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). ","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":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schumann, M., Feuerbacher, J.F., Sünkeler, M., Freitag, N., Rønnestad, B.R., Doma, K. and Lundberg, T.R. (2021). ","nodeType":"text"},{"data":{"uri":"https://link.springer.com/article/10.1007/s40279-021-01587-7?cjdata=MXxZfDB8WXww&utm_medium=affiliate&utm_source=commission_junction&utm_campaign=CONR_BOOKS_ECOM_GL_PBOK_ALWYS_DEEPLINK&utm_content=textlink&utm_term=PID100046856&CJEVENT=be24a068f38311ef8085009a0a18b8fb"},"content":[{"data":{},"marks":[],"value":"Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2024-12-06T00:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1HxoKTFjAK81MPseEP8ZVO","type":"Entry","createdAt":"2020-08-17T10:59:57.867Z","updatedAt":"2025-02-12T16:46:30.917Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":130,"revision":19,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"The 5 Best Hip Stretches To Improve Hip Mobility","caption":"Hip mobility is often overlooked, but if you want to keep your squats low, your runs faster, and keep hip tightness at bay, try these hip mobility exercises.","slug":"best-hip-stretches-to-improve-hip-mobility","stores":["AU","CA","DK","EU","FI","NO","SE","RW","US","GB"],"metaTitle":"The 5 Best Hip Stretches To Improve Hip Mobility","metaDescription":"Hip mobility is often overlooked, but if you want to keep your squats low, your runs faster, and keep hip tightness at bay, try these hip mobility exercises.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3CWdcWjSnzus18gyNUrOCZ","type":"Asset","createdAt":"2024-09-18T09:21:06.697Z","updatedAt":"2024-09-18T09:21:06.697Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Hip Stretches","description":"Woman stretching","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3CWdcWjSnzus18gyNUrOCZ/908b02fa00cdb4df7e4e12b64e9d6b55/desktop-hip-stretches.jpg","details":{"size":1501696,"image":{"width":3360,"height":3360}},"fileName":"desktop-hip-stretches.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"64CDajkFHvq0XmrFf0Hc8V","type":"Asset","createdAt":"2024-09-18T09:20:44.536Z","updatedAt":"2024-09-18T09:20:44.536Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Hip Stretches","description":"Woman stretching","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/64CDajkFHvq0XmrFf0Hc8V/79edf7b88d8bb77a38a3a7658cf3c107/mobile-hip-stretches.jpg","details":{"size":176155,"image":{"width":800,"height":800}},"fileName":"mobile-hip-stretches.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3CWdcWjSnzus18gyNUrOCZ","type":"Asset","createdAt":"2024-09-18T09:21:06.697Z","updatedAt":"2024-09-18T09:21:06.697Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Hip Stretches","description":"Woman stretching","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3CWdcWjSnzus18gyNUrOCZ/908b02fa00cdb4df7e4e12b64e9d6b55/desktop-hip-stretches.jpg","details":{"size":1501696,"image":{"width":3360,"height":3360}},"fileName":"desktop-hip-stretches.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Is The Hip Joint?","The 5 Best Hip Mobility Exercises You Need To Try","What Causes Extremely Tight Hips?","Why Should You Do Hip Mobility Stretches?","Hip Stretches FAQs"],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Once upon a time, we could happily sit crosslegged and leap off the ground in seconds. 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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}},"publishDate":"2020-08-17T00:00+01:00"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6gzxjE22vqDFyjmpugZ8uJ","type":"Entry","createdAt":"2024-05-20T15:42:13.960Z","updatedAt":"2026-02-18T09:23:14.551Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":330,"revision":28,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"The Best Workout Splits For Every Goal","caption":"A workout split can make or break a good gym routine. Learn what the different workout splits are and how choose the best one for your training level and goals.","slug":"the-best-workout-splits-for-every-goal","stores":["AU","CA","DK","EU","FI","NO","SE","RW","US","GB","FR"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}},"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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}}],"metaTitle":"The Best Workout Splits For Every Goal","metaDescription":"A workout split can make or break a good gym routine. Learn what the different workout splits are and how choose the best one for your training level and goals.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7uIyWDds8HgdYloxjGOMqb","type":"Asset","createdAt":"2024-09-16T12:53:01.396Z","updatedAt":"2024-09-16T12:53:01.396Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Man sitting on weight bench in gym","description":"Man sitting on weight bench in gym","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7uIyWDds8HgdYloxjGOMqb/ab907015e986694114416621498ad0de/desktop-workout-split.jpg","details":{"size":3057331,"image":{"width":3360,"height":3360}},"fileName":"desktop-workout-split.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4dyTJmO3NjTFJxy53u4paW","type":"Asset","createdAt":"2024-09-16T12:52:39.548Z","updatedAt":"2024-09-16T12:52:39.548Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"Workout Split","description":"Man sitting on weight bench in gym","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/4dyTJmO3NjTFJxy53u4paW/20791545b9daec52baef62c91e1ebb6c/mobile-workout-split.jpg","details":{"size":273851,"image":{"width":800,"height":800}},"fileName":"mobile-workout-split.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7uIyWDds8HgdYloxjGOMqb","type":"Asset","createdAt":"2024-09-16T12:53:01.396Z","updatedAt":"2024-09-16T12:53:01.396Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Man sitting on weight bench in gym","description":"Man sitting on weight bench in gym","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7uIyWDds8HgdYloxjGOMqb/ab907015e986694114416621498ad0de/desktop-workout-split.jpg","details":{"size":3057331,"image":{"width":3360,"height":3360}},"fileName":"desktop-workout-split.jpg","contentType":"image/jpeg"}}},"tableOfContents":["What Is A Workout Split?","What Is The Most Effective Workout Split?","Best Workout Split For Beginners: Full Body Workout Split","Best Workout Split For Intermediate Lifters: Push Pull Legs Workout Split","Best Workout Split For Strength Gains: Upper Lower Split Workout","Best Workout Split For Muscle Gain (Hypertrophy): Body Part Workout Split"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Are you guilty of walking into the gym, taking a look around, and jumping on whatever piece of equipment is free - no plan in mind? We've all been there. But, if this is something you do on the regular, you might want to consider implementing a workout split into your training regime. This is a way of planning out your strength training workouts to make them more effective, enjoyable and time-efficient. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Just having a workout split, however, is not enough. You need to select the ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"right","nodeType":"text"},{"data":{},"marks":[],"value":" one. 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. You’ll be an expert on workout splits before you know it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"From squat-proof leggings to carry you through new 1 rep maxes to seamless t-shirts that accentuate your shoulder and biceps on arm day–whatever body part you're training and no matter what lift is on the cards, our lifting range will carry you through every single rep.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5RrYgXENODRbGh07L43zvC","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Is A Workout Split?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"A workout split is a way of organizing your strength training into an effective, time-efficient program. 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. Here's our guide to the best workout splits, and how you can choose the right one for you.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best Workout Split For Beginners: Full Body Workout Split","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Number of Days:","nodeType":"text"},{"data":{},"marks":[],"value":" 2 or 3-day workout split","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether you’re a beginner looking to start building a well-rounded physique, or you’re someone who’s time pressured and wants a workout that gives them the best bang for their buck - a full body workout split will give your muscles all the attention they need. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"By not prioritizing certain muscle groups over another, the full body workout split will allow you to hit all the major muscle groups in less time, making it suited to those who are time-poor and looking for a 2 or 3-day workout split.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"A 3-day Full Body Workout Split May Look Like This:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday:","nodeType":"text"},{"data":{},"marks":[],"value":" Full Body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tuesday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday:","nodeType":"text"},{"data":{},"marks":[],"value":" Full Body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thursday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday:","nodeType":"text"},{"data":{},"marks":[],"value":" Full Body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Saturday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Sunday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Benefits Of Full Body Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Ideally suited to ","nodeType":"text"},{"data":{"uri":"compound-vs-isolation-exercises#compound-exercises-everything-you-need-to-know"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"compound training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":":","nodeType":"text"},{"data":{},"marks":[],"value":" Full body split prioritizes exercises that engage multiple muscle groups at once (compound exercises) to promote muscle growth and improve coordination, flexibility, and mobility.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Time efficient:","nodeType":"text"},{"data":{},"marks":[],"value":" Working with each muscle group in every session means you only need to train 2 to 3 days a week to see progress. Studies back this up, finding that as long as the weekly volume of work is the same, two full-body workout splits a week, elicit the same strength gains and muscle hypertrophy as a 4-day split-muscle routine [","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/30558493/"},"content":[{"data":{},"marks":[],"value":"1","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"].","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Flexibility:","nodeType":"text"},{"data":{},"marks":[],"value":" Plenty of time to program in rest days or days focusing on other training e.g. cardio. If you miss a day it won’t disproportionately affect certain muscle groups, allowing for consistent progress.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Increased calorific burn:","nodeType":"text"},{"data":{},"marks":[],"value":" Compound exercises require more energy expenditure than isolation exercises, so this method of training is good for increased calorie burn, enhancing fat loss, and cardio.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Drawbacks of Full Body Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Some muscles may be neglected:","nodeType":"text"},{"data":{},"marks":[],"value":" Your training may prioritize certain muscle groups over others which may lead to muscular imbalances.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Hard to increase training frequency without overtraining: ","nodeType":"text"},{"data":{"uri":"https://www.acsm.org/docs/default-source/files-for-resource-library/a-road-map-to-effective-muscle-recovery.pdf"},"content":[{"data":{},"marks":[],"value":"The American Council of Sports Medicine (ACSM) Guidelines","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" suggest allowing at least 48 hours between resistance training exercise sessions for a major muscle group. 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. Put that together, and it will look something like this:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday: Push","nodeType":"text"},{"data":{},"marks":[],"value":" ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"(chest, shoulders, triceps)","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. bench press, overhead press, or landmine press","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday: Pull (back and biceps)","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. deadlifts, pull ups, lat pull down","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday: Legs (quads, hamstring, glutes, calves)","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-squat"},"content":[{"data":{},"marks":[],"value":"back squats","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", RDLs, hip thrusts","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Traditionally, this training split groups together related muscle groups into one session, using compound movements to hit all the target muscle groups. This maximizes training volume of target muscles during the session, whilst giving adequate time for recovery between training days, ","nodeType":"text"},{"data":{"uri":"https://www.aston.ac.uk/sport/news/tips/fitness-exercise/push-pull-legs"},"content":[{"data":{},"marks":[],"value":"making it one of the most efficient training splits","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" [2].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Advanced lifters may further increase the intensity by cycling the push pull legs split workout plan 3 days on, 1 day off to increase the training volume and maximise gains [","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27433992/"},"content":[{"data":{},"marks":[],"value":"3","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Benefits Of Push Pull Legs Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Prioritizes compound exercises:","nodeType":"text"},{"data":{},"marks":[],"value":" These hit most or all of the target muscle groups for that training day to maximize training stimulus.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Adequate recovery time:","nodeType":"text"},{"data":{},"marks":[],"value":" The same muscle group is never worked on consecutive days, giving time for the muscles to recover before training again.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tailor to your goals:","nodeType":"text"},{"data":{},"marks":[],"value":" The 3 day workout split provides the option to focus on cardio and conditioning on the alternate days, or you may choose to add in an extra leg day or accessory work day to hone in on specific muscle groups you want to target.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Drawbacks of Push Pull Legs Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"3 day workout split may not be enough training stimulus to elicit muscle growth:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":" The three day split only focuses on major muscle groups once a week. Ideally, you want to be training each major group at least twice a week to maximize gains [","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27102172/"},"content":[{"data":{},"marks":[],"value":"4","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"].","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Little room for flexibility:","nodeType":"text"},{"data":{},"marks":[],"value":" Using a 3 day on, 1 day off rolling schedule is unpredictable, as your rest days will change each week.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"May not be suited to those who are time-poor:","nodeType":"text"},{"data":{},"marks":[],"value":" PPL workouts can take more than 60 minutes because they are focusing on multiple muscle groups in each session.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best Workout Split For Strength Gains: Upper Lower Split Workout","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Number of days:","nodeType":"text"},{"data":{},"marks":[],"value":" 2, 3, 4, 5 or even 6-day workout split.","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"Walk into a gym and this will, hands down, be the workout split the majority of lifters are following: It’s easy to program, it can be done as many (or as few) days as you want, and most importantly, it’s effective.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The upper-lower workout split follows one day where you train the upper body muscles (i.e. chest, back, shoulders, biceps, triceps) and the next lower body muscles (i.e. glutes, quads, hamstrings, calves). This gives plenty of time in each session to focus on heavy compound exercises combined with lighter accessory work.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The best way to program this split is over 4 days, as ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/26008801/"},"content":[{"data":{},"marks":[],"value":"studies have proven","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" strength training performed over a 4-day workout split to be just as effective in building fat-free muscle mass and strength as a 6-day workout split, whilst allowing adequate time for recovery [5].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"A 4-day Workout Split Would Look Something Like This:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday:","nodeType":"text"},{"data":{},"marks":[],"value":" Upper body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tuesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Lower body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Rest / Cardio / Accessory work","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thursday:","nodeType":"text"},{"data":{},"marks":[],"value":" Upper body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday:","nodeType":"text"},{"data":{},"marks":[],"value":" Lower body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Saturday","nodeType":"text"},{"data":{},"marks":[],"value":": Rest / Cardio / Accessory work","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Sunday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest / Cardio / Accessory work","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Benefits of Upper Lower Split Workout:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Adequate recovery time:","nodeType":"text"},{"data":{},"marks":[],"value":" The same muscle groups are not trained on consecutive days, giving muscles at least 48 hours between sessions to recover.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Flexible:","nodeType":"text"},{"data":{},"marks":[],"value":" Easy to scale up or down depending on the number of days you want to train.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Time for focusing on additional goals:","nodeType":"text"},{"data":{},"marks":[],"value":" If taking the 4-day workout split, you have days spare to focus on other goals e.g. cardio/conditioning or accessory work.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Effective for building muscle strength and size:","nodeType":"text"},{"data":{},"marks":[],"value":" Work to a 4-day workout split or more to hit each major muscle group twice a week, providing adequate stimulus for muscle growth and strength gains.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Drawbacks of Upper Lower Split Workout:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Some muscles may get neglected:","nodeType":"text"},{"data":{},"marks":[],"value":" Without careful programming, you may neglect some muscle groups whilst overtraining others. This could lead to muscular imbalances over time.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best Workout Split For Muscle Gain (Hypertrophy): Body Part Workout Split","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Number of days:","nodeType":"text"},{"data":{},"marks":[],"value":" 5 day workout split","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"Back in the day, bodybuilders would train to something called the ‘Bro Split Workout’, which would see them train a different muscle group each day. The thinking behind this was that you could accelerate ","nodeType":"text"},{"data":{"uri":"/blog/article/hypertrophy-training"},"content":[{"data":{},"marks":[],"value":"hypertrophy","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" in a single muscle group by focusing a whole session on it and giving it a whole week to recover before training it again.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Fast forward to 2024, and we’ve got a bit more knowledge under our belts and know that ideally, we want to be hitting each muscle group more frequently than that (ideally twice a week). The body part workout split takes the foundations of the bro workout split, breaking up training into specific body parts, usually focusing on two body parts per day. Whilst it does include some compound lifts, this style of training prioritizes ","nodeType":"text"},{"data":{"uri":"/compound-vs-isolation-exercises#isolation-exercises-everything-you-need-to-know"},"content":[{"data":{},"marks":[],"value":"isolation exercises","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and accessory work, to hone in on developing the singular muscle group(s) being worked, making it ideally suited to bodybuilders.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"The Body Part Workout Split May Look Something Like This:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Chest & Biceps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tuesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Quads & Glutes","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thursday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Back & Triceps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Glutes & Hamstrings","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Saturday:","nodeType":"text"},{"data":{},"marks":[],"value":" Shoulders & Traps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Sunday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Advantages Of Body Part Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Good for hypertrophy","nodeType":"text"},{"data":{},"marks":[],"value":": Prioritizes isolation exercises focusing on singular muscle groups, allowing you to train it through a lot of volume in a single session.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"You can choose the specific muscle group you want to grow:","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. if ","nodeType":"text"},{"data":{"uri":"/blog/article/best-bodyweight-glute-exercises"},"content":[{"data":{},"marks":[],"value":"growing your glutes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" is a priority, you can program to train them twice (as above), or even three times a week.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Adequate recovery time:","nodeType":"text"},{"data":{},"marks":[],"value":" You can train every day without the risk of overtraining because the same muscle groups aren’t trained on consecutive days.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Disadvantages Of Body Part Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Risk of overtraining a muscle group:","nodeType":"text"},{"data":{},"marks":[],"value":" A whole session dedicated to two muscle groups is still quite a high volume, particularly for the smaller muscles such as the arm muscles.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Prioritizes isolation movements over ","nodeType":"text"},{"data":{"uri":"/blog/article/compound-vs-isolation-exercises"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"compound exercises","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":":","nodeType":"text"},{"data":{},"marks":[],"value":" May neglect multi-joint movements that translate directly to everyday life in favor of working a single muscle group at a time.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Little room for flexibility:","nodeType":"text"},{"data":{},"marks":[],"value":" If you miss a day, you risk throwing out your training balance for the week.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"9fXyvqd1gLjFw5KkKfARh","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"There’s no best or worst when it comes to workout splits. Ultimately, the style of training you decide to follow is dependent on you and your lifestyle.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"3mQ9heD9dxXSU1Dazy4F5E","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re serious about your goals or just want to walk into the gym with confidence that you know exactly what you’re doing, then implementing something like a workout split will be a game changer. Choosing the right workout split is the first step, but the hard work starts when you get in the gym. You’ll only get out what you put in so whatever workout split you choose, be consistent and stick with it – we think you’ll be surprised with the results you see.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Take the guesswork out of your workouts and track every session in The Gymshark Training App.","nodeType":"text"}],"nodeType":"heading-5"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"232YTVzWHUCr2xdAwVgsaG","type":"Entry","createdAt":"2024-09-30T15:33:17.945Z","updatedAt":"2024-12-11T15:18:08.621Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"en-US"},"fields":{"contentfulLabel":"Download The Gymshark Training App (General/BAU Conditioning)","buttonOneLabel":"Download","buttonOneLink":"https://gymshark.onelink.me/iy1s/conditioning","buttonOneVariant":"primary","buttonTwoVariant":"primary"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"References:","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Grgic, J. and Krieger, J. (2018). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Aston University (n.d.). ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"The Push/Pull/Legs Routine for Muscle Gains | Aston University","nodeType":"text"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Ribeiro, A.S., Schoenfeld, B.J., Silva, D.R.P., Pina, F.L.C., Guariglia, D.A., Porto, M., Maestá, N., Burini, R.C. and Cyrino, E.S. (2015). Effect of Two- Versus Three-Way Split Resistance Training Routines on Body Composition and Muscular Strength in Bodybuilders: A Pilot Study.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Roberts, B.M., Nuckols, G. and Krieger, J.W. (2020). Sex Differences in Resistance Training. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Cureton, K.J., Collins, M.A., Hill, D.W. and McElhannon, F.M. (1988). Muscle hypertrophy in men and women.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2024-05-09T10:00+01:00"}}],"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}}],"metaTitle":"Forearm Exercises For Big Forearms And Grip Strength","metaDescription":"Forearm exercises improve grip strength, build forearm size, and improve longevity–but many of us skip them. Here are the best forearm exercises you should do.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3wnQxdmQlhxXqOSbeRwPUn","type":"Asset","createdAt":"2024-12-24T14:37:48.942Z","updatedAt":"2024-12-24T14:37:48.942Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Forearm Exercises Desktop","description":"Forearm Exercises Desktop","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3wnQxdmQlhxXqOSbeRwPUn/cdd618ea122df688e2f525106aa3e9b3/forearm-exercises-desktop.jpg","details":{"size":2577441,"image":{"width":3360,"height":3360}},"fileName":"forearm-exercises-desktop.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1FF0Y8gSqeKw0C47MhOxjx","type":"Asset","createdAt":"2024-12-24T14:38:11.326Z","updatedAt":"2024-12-24T14:38:11.326Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Forearm Exercises Mobile","description":"Forearm Exercises Mobile","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/1FF0Y8gSqeKw0C47MhOxjx/f11216ffeb2f4dc87fd79456c63171b8/forearm-exercises-mobile.jpg","details":{"size":272692,"image":{"width":800,"height":800}},"fileName":"forearm-exercises-mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3wnQxdmQlhxXqOSbeRwPUn","type":"Asset","createdAt":"2024-12-24T14:37:48.942Z","updatedAt":"2024-12-24T14:37:48.942Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Forearm Exercises Desktop","description":"Forearm Exercises Desktop","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3wnQxdmQlhxXqOSbeRwPUn/cdd618ea122df688e2f525106aa3e9b3/forearm-exercises-desktop.jpg","details":{"size":2577441,"image":{"width":3360,"height":3360}},"fileName":"forearm-exercises-desktop.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Are The Forearm Muscles?"," The 6 Best Plate/Dumbbell Forearm Exercises","The 3 Best At Home Forearm Exercises","What Are The Benefits Of Forearm Workouts?","FAQs"],"introductionText":"Ever been mid way through a set of deadlifts and found the bar slowly sliding from your grip? Or maybe after a high rep, heavy set of kettlebell swings, you feel like your forearms are on fire. Perhaps you just want to be able to hit a more powerful, precise serve on the court. ","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Weak forearms can hold you back–causing your grip to fail sometimes long before your larger muscle groups do. There really is nothing more frustrating when your back, hamstrings, quads, or whatever target muscle you’re using is strong enough, but you just can’t hold on any longer.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If forearm fatigue feels like déjà vu, you might find yourself seeking out some forearm exercises (or if you’ve simply landed here because you’re conscious of building defined arms, we wouldn’t blame you either). Forearm exercises don’t often make an appearance in workout programs, and the best forearm exercises can be hard to come by. But luckily, we’ve narrowed down the best ones for you.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"And the best thing? Forearms don’t need a ton of exercises to train them. Just a few forearm exercises each week can sufficiently to enhance strength.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So whether you’re aiming for a new one-rep max or you simply don’t want to be caught out not being able to open a jar for dinner, these are the best forearm exercises.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Building your forearm strength is guaranteed to help you get a better grip on the barbell. In the meantime, you might need some lifting straps to help you PB your deadlift or some gloves to prevent you from slipping from the pull-up bar.","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3pYWrjF3a2Q1It4W6KDsMD","type":"Entry","createdAt":"2024-12-24T13:45:18.208Z","updatedAt":"2024-12-24T13:45:18.208Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"en-US"},"fields":{"contentfulLabel":"Shop Lifting Accessories","buttonOneLabel":"Shop Lifting Accessories","buttonOneLink":"/collections/lifting-equipment","buttonOneVariant":"primary","buttonTwoVariant":"primary"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Are The Forearm Muscles?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The forearm, running from your elbow to your hand, is made up of two main groups of muscles: the flexors and extensors. These contain twenty muscles and work to bend and extend the wrist and elbow, and are also responsible for the movement of the fingers [1].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The brachioradialis is the most powerful forearm muscle [2]. A forearm flexor is located on the outer part of the forearm, and this muscle fires into gear every time you flex your elbow. If you’re wondering how to grow your forearms, you need to pay attention to this muscle during your forearm workouts. It’s a pretty big muscle, and its growth will make your forearms look a lot bigger.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"While many of the smaller forearm muscles cross the wrist joint, the brachioradialis doesn’t, meaning it can’t be trained through wrist flexion or extension. It must be trained using elbow flexion/extension exercises instead.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To build big forearms, it is essential to train both wrist flexion/extension and elbow flexion/extension to work both flexors and extensors, including the important brachioradialis muscle.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How To Train Your Forearms","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To build big forearms and progress forearm strength, you don’t need to do a profuse amount of forearm exercises, but you should include flexion and extension of the wrist and elbow, along with focused grip exercises, to give the forearms the attention they need.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Our best exercises to include in forearm workouts include:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Wrist flexion/extension: Wrist curls","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Elbow flexion/extension: Reverse grip cable curl & Zottman curl","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Grip strengthening: Farmer’s carry & Plate pinch","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The 6 Best Plate/Dumbbell Forearm Exercises","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Palm Down Wrist Curls","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"First, we’re targeting the wrists with two curl variations: the regular (palm down) wrist curl and the supinated (palm up) wrist curl.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The regular wrist curl works the wrist flexors (muscles on the underside of your forearms). Working these muscles will help build big forearms, encourage stronger wrists, and build your grip strength.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The key with these forearm dumbbell exercises is to select the correct weight (go on the lighter side with the dumbbells but not so light that you feel like you aren’t doing any work!), keep the reps controlled, and focus on moving through the full range of motion.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Wrist Curls (Palm Down):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The best way to perform wrist curls is by resting your forearm on a bench for support, ensuring that your wrist (and only your wrist) moves.","marks":[],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Kneel facing the horizontal side of a flat exercise bench.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold a pair of light dumbbells in each hand. Move your forearms to rest on the bench, palms facing ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"up.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Begin the exercise by curling your wrist towards you.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When you’ve curled the dumbbell as far as you can go, pause, then release, curling back to the starting position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 15 to 20 reps.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":": Perform wrist curls with a slow tempo to maximize ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/time-under-tension-workout"},"content":[{"nodeType":"text","value":"time under tension (TUT)","marks":[],"data":{}}]},{"nodeType":"text","value":", which has been proven to be one of the key drivers of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/hypertrophy-training"},"content":[{"nodeType":"text","value":"muscle hypertrophy","marks":[],"data":{}}]},{"nodeType":"text","value":" [3].","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5M7d4F13TPdcCJrDdCvIDb","type":"Entry","createdAt":"2024-12-24T14:02:54.295Z","updatedAt":"2024-12-24T14:02:54.295Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"en-US"},"fields":{"contentfulLabel":"Palm Down Wrist Curls","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6JqagNYVsmBLmwCGdHSSkf","type":"Asset","createdAt":"2024-12-24T14:02:46.623Z","updatedAt":"2024-12-24T14:02:46.623Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Palm Down Wrist Curls","description":"Palm Down Wrist Curls","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/6JqagNYVsmBLmwCGdHSSkf/c8db977f99b92ab131312d66ea410087/palm-down-wrist-curls.mp4","details":{"size":4707715},"fileName":"palm-down-wrist-curls.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Palm Up Wrist Curls","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To create evenly balanced forearms, flip things over and perform palm-up wrist curls, too.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Taking a supinated position for your forearm curl means you’ll fire up the wrist extensors (the muscles on top of your forearms), balancing your forearm gains and grip strength to create well-rounded, big forearms.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Wrist Curls (Palm Up):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Kneel facing the horizontal side of a flat exercise bench.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold a pair of light dumbbells in each hand. Move your forearms to rest on the bench, palms facing ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"down.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Begin the exercise by curling your wrist towards you.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When you’ve curled the dumbbell as far as you can go, pause, then release, curling back to the starting position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 15 to 20 reps.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Just like the palm-down wrist curls, it’s essential to focus on a slow, controlled movement, moving through the entire ROM.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6KR0CCz6mqCdveN4ztb4nq","type":"Entry","createdAt":"2024-12-24T14:06:07.278Z","updatedAt":"2025-01-28T09:48:50.039Z","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":"Palm Up Wrist Curls","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7oJ5rdJaeGgFtLTfOLurV6","type":"Asset","createdAt":"2024-12-24T14:06:03.056Z","updatedAt":"2024-12-24T14:06:03.056Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Palm Up Wrist Curls","description":"Palm Up Wrist Curls","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/7oJ5rdJaeGgFtLTfOLurV6/9a0f442b0f0d4138de0c771ff62b5b54/palm-up-wrist-curls.mp4","details":{"size":5081837},"fileName":"palm-up-wrist-curls.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Reverse Grip Curl","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Curls are usually associated with building big biceps–but switching up your grip can change the focus of a curl from the biceps down to the brachioradialis. Taking a pronated grip in exercises such as the reverse grip curl is proven to maximize brachioradialis activation and minimize bicep involvement (which, if we’re focusing on building the forearm muscles, is precisely what we want to achieve) [4]. This makes it one of the best forearm exercises for mass.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This exercise can be performed using a barbell, EZ bar, cable machine, or dumbbells. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do The Reverse Grip Cable Curl:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Take hold of the barbell with an overhand grip (palms facing down), with hands just outside of thighs.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand tall with your shoulders back and engage your core. ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Curl the weight by bending your elbows, keeping them close to your side, and bringing the bar to your chest.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pause, then reverse the movement, slowly lower the bar back down, and extend your arms.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10-12 reps.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Activate your brachioradialis even more by performing partial reps in the top range of motion. A study found that this position (elbow at 100-120 degrees flexion) provides maximal activation in the brachioradialis rather than the biceps (which were better activated when the elbow was more extended) [5].","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3HJMOsblpSxronvcUvYS1Z","type":"Entry","createdAt":"2024-12-24T14:16:14.628Z","updatedAt":"2024-12-24T14:16:14.628Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"en-US"},"fields":{"contentfulLabel":"Overhand Barbell Curl","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7KXUWi5mooL0LYXpTkF0s3","type":"Asset","createdAt":"2024-12-24T14:16:08.389Z","updatedAt":"2024-12-24T14:16:08.389Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Overhand Barbell Curl","description":"Overhand Barbell Curl","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/7KXUWi5mooL0LYXpTkF0s3/dee40a051fc588ac1ece09a0809d71ad/overhand-barbell-curl.mp4","details":{"size":3081945},"fileName":"overhand-barbell-curl.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"4. Zottman Curl","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The Zottman curl is a rotational curl exercise that builds strength in the biceps on the way up and isolates the forearm muscles on the way down [6]. If you’re training biceps and want to sprinkle in a bit of forearm training along the way, the Zottman curl is the ideal forearm dumbbell exercise, allowing you to train both your biceps and forearms at once to create fully developed arms from start to finish.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do The Zottman Curl:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pick up a pair of dumbbells and hold them in front of your thighs with your arms fully extended. Rotate your wrists so your palms are facing outwards (supinated) as if you are doing a regular bicep curl. Make sure your feet are hip-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Brace your core and curl both dumbbells up to your shoulders by bending your elbows. Keep your elbows pinned into your sides as you do so.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When you reach the top, consciously squeeze your bicep, then rotate your wrists to a pronated position (palms facing outwards).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Slowly lower the dumbbell by extending your elbows until your arms are straight.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Rotate your wrists back to a supinated position, then repeat the movement.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" You don’t need to go heavy on the dumbbells for this movement to be effective. Choose a pair of moderate-weight dumbbells, and focus on moving slowly and controllingly without any swing. To level up your gains, focus on the muscles you are using by employing a mind-muscle connection.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7GPQ8ztfbd6iICjRy5PES8","type":"Entry","createdAt":"2024-12-24T14:18:38.426Z","updatedAt":"2024-12-24T14:18:38.426Z","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":"Zottman Curl","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"76CY9rN5kmoJT6FeU2HZPv","type":"Asset","createdAt":"2024-12-24T14:18:32.405Z","updatedAt":"2024-12-27T09:10:13.357Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":2,"locale":"en-US"},"fields":{"title":"Zottman Curl","description":"Zottman Curl","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/76CY9rN5kmoJT6FeU2HZPv/097874ec73bc001a5b2756e9f26800fb/zottman-curl-1.mp4","details":{"size":3416414},"fileName":"zottman-curl-1.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"5. Farmer’s Carry","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The last piece of the puzzle to complete our forearm strengthening exercises is grip strength work. As the muscles responsible for finger movement sit within the forearm and the tendons that control them, working on your grip will strengthen the forearm muscles, too. That being said, in terms of hypertrophy, building your grip strength is unlikely to lead to noticeably bigger forearms. Still, it will have massive benefits for other grip-based exercises, such as deadlifts or pull-ups, allowing you to lift heavier or hold on longer.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As if that weren’t enough, having a strong grip has benefits outside the gym. Those with greater grip strength have better immune strength, cognitive functioning, higher life satisfaction, greater subjective well-being, and reduced depression and anxiety symptoms [7,8].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Farmer’s carry (or the farmer's walk) is one of the best grip-strengthening exercises. They will also work the whole of your upper back and fire up your core [9]. They can be done with a pair of dumbbells or kettlebells, and going heavy on these is a must!","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do A Farmer’s Carry:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Select a pair of heavy dumbbells or kettlebells and place them beside each ankle.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Squat down, keeping your chest up and spine neutral, and take hold of each dumbbell/kettlebell. Stand back up, holding each dumbbell/kettlebell by your side with your arms extended.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Move your shoulders back and down and brace your core. Then, grip the dumbbells or kettlebells tightly to secure your grip on them.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step forward and begin walking. Keep your head straight and shoulders down. Continue walking for the duration or distance, then put the dumbbell/kettlebell back on the floor.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" You might also like to try a hook grip, where you lock your thumb underneath your fingers. This can be uncomfortable at first, but can help you get a more secure grip on the dumbbell or kettlebell, allowing you to lift heavier or walk longer.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"69Oqg9DjyRjmUiqlMXN3sh","type":"Entry","createdAt":"2024-12-24T14:22:10.203Z","updatedAt":"2024-12-24T14:22:10.203Z","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 Carry ","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4ixCkgd2jTQkLEagvWKSxe","type":"Asset","createdAt":"2024-12-24T14:22:04.954Z","updatedAt":"2024-12-24T14:22:04.954Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Farmer’s Carry ","description":"Farmer’s Carry ","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/4ixCkgd2jTQkLEagvWKSxe/d997c90b51afca72794a32fab3f04ee8/farmers-carry.mp4","details":{"size":2947914},"fileName":"farmers-carry.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"6. Plate Pinch","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The plate pinch is a less common grip exercise that will really challenge your grip strength. Holding a plate between your thumb and fingers might sound easy, but it will fatigue your forearms to build strength and endurance that carries over to many grip-heavy exercises.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Unlike the farmer’s carry, with a plate pinch, you can’t wrap your fingers around the plate, which increases the challenge for your forearm muscles and makes even holding a light weight difficult.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do The Plate Pinch:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Select two lightweight plates and stand them up so they rest on the outside of your calves.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge over and take hold of the end of the plate in either hand, gripping the edge of it between your thumb and fingers.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Deadlift the plates up, squeezing them hard between your thumb and fingers to keep your grip on them. Keep your shoulders back and down, face forward, and brace your core.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the plates for as long as possible until you feel your grip slip, then return the plates to the ground.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Aim to hold the plates for 30 to 60 seconds.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" If you find holding the plates for 60 seconds too easy and you need to level up, try picking a heavier plate to make the exercise more challenging.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3ObUqUsBa2cLysARzAhv2H","type":"Entry","createdAt":"2025-01-28T09:40:25.950Z","updatedAt":"2025-01-28T09:40:25.950Z","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":"Plate Pinch","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"BaImd5XtGTYECN4FCmZQb","type":"Asset","createdAt":"2025-01-28T09:40:18.641Z","updatedAt":"2025-01-28T09:40:18.641Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Plate Pinch","description":"Plate Pinch","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/BaImd5XtGTYECN4FCmZQb/3ad217feb84315e0f4b10e5673ab177e/plate-pinch.mp4","details":{"size":1791613},"fileName":"plate-pinch.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The 3 Best At Home Forearm Exercises","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Not heading out to the gym or already been? Luckily, forearm exercises can easily be done at home, too. For those days you don’t want to head out to the gym, or maybe you’ve done a gym session but didn’t do any forearm-specific work.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you have access to dumbbells at home, you can do any of the dumbbell forearm exercises above, including wrist curls, Zottman curls, and the reverse grip curl (using a pair of dumbbells instead of a cable).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Don’t have any equipment? Here are some alternative forearm exercises to do at home. You can do these at your desk or while watching TV for as little as 5 minutes a day.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Forearm Squeeze","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Targeting the forearm flexors, the forearm squeeze improves hand and grip strength.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You do need a little equipment for this one–a forearm gripper or any other object you can squeeze, such as a softball–but the forearm squeeze is probably the easiest forearm exercise to do at home. You can do it sitting at your desk or while watching TV, and you can easily increase the intensity based on your ability–i.e., by increasing the resistance of your object or increasing the reps.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How to do forearm squeezes:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Choose a hand gripper or object that will challenge your current grip strength (without being too challenging that it’s impossible to squeeze).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the hand gripper in the palm of your hand, with your fingers around the handles and your thumb on the opposite side.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Squeeze the gripper handles together as far as you can.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold for a few seconds, then slowly release your grip.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 2 to 3 sets of 10 to 20 reps (gradually increasing the reps over time as you get stronger).","marks":[],"data":{}}]}]}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Fingertip holds","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Fingertip holds are a slightly more challenging forearm exercise to learn. This bodyweight exercise involves holding a plank position and supporting your entire body weight on just your fingertips. It is guaranteed to challenge your forearm strength and endurance.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How to do fingertip holds:","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 all fours. Then, make sure your hands are directly below your shoulders, and position your fingers so that only the tips of the fingers are on the floor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Then, lift one knee off the ground at a time, step your feet back, extending your legs to bring your body into a high plank position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Focus on bracing your core to keep your body straight, think about actively engaging your forearms, and focus on putting the majority of your bodyweight through your forearms.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you are just starting out, try holding the position for 5 to 10 seconds. When you become more advanced, aim for 30 to 60 seconds.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When you’ve finished, bring your knees to the floor and lift your hands off the ground. Rest for 1 to 2 minutes before repeating for 3 to 5 sets.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1NSa5ZW4cUzWuQD4rcIXoj","type":"Entry","createdAt":"2025-01-28T09:45:22.433Z","updatedAt":"2025-01-28T09:45:22.433Z","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":"Fingertip Holds","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"768q2zkFSWBEM0KiLkCpHA","type":"Asset","createdAt":"2025-01-28T09:45:16.475Z","updatedAt":"2025-01-28T09:53:11.833Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":2,"locale":"en-US"},"fields":{"title":"Fingertip Holds","description":"Fingertip Holds","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/768q2zkFSWBEM0KiLkCpHA/b6b28f84ecfc6eea8d62cb9e06b534ec/fingertip-holds.mp4","details":{"size":3356940},"fileName":"fingertip-holds.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Fingertip Push Ups","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The hardest forearm exercise to do at home is fingertip press-ups. These are an advanced adaptation of a regular press-up that intensely challenges the forearms to build strength and endurance.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Make sure you’ve mastered fingertip holds before you attempt fingertip press-ups.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How to do fingertip push-ups:","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 all fours. Then, make sure your hands are directly below your shoulders, and position your fingers so that only the tips are on the floor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Then, lift one knee off the ground at a time, step your feet back, extending your legs to bring your body into a high plank position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Inhale, bracing your core and squeezing your glutes. Slowly lower your chest towards the ground, keeping your elbows close to the side of your body. Aim to get your chest as close to the ground as possible.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Then, press back up to a high plank (exhaling as you do) by pushing through your fingertips and extending your arms.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat—aim for 3 to 5 reps if you are a beginner or 6 to 10+ if you’re more experienced at fingertip push-ups. Repeat for 3 to 4 sets, resting for 60 seconds between sets.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1zRZ88I8vnSCV4m2dqqWRT","type":"Entry","createdAt":"2025-01-28T09:47:16.770Z","updatedAt":"2025-01-28T09:47:16.770Z","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":"Fingertip Push Ups","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71XMKZwUCfbbHL3LMHmkBx","type":"Asset","createdAt":"2025-01-28T09:47:10.837Z","updatedAt":"2025-01-28T09:55:45.380Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":2,"locale":"en-US"},"fields":{"title":"Fingertip Push Ups","description":"Fingertip Push Ups","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/71XMKZwUCfbbHL3LMHmkBx/d7f1632ae9eeb4acd6b16c5c6a365cf8/fingertip-push-ups.mp4","details":{"size":4948142},"fileName":"fingertip-push-ups.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Are The Benefits Of Forearm Workouts?","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Better lifting capacity:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" If you’ve started to notice your grip strength holding you back in exercises such as deadlifts, pull-ups, or rows, building your forearms will boost your grip strength, helping you lift heavier. This can help prevent plateauing, ensuring weak forearms are not holding back your lifting potential.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Improved sports performance","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":": Forearm strength gives you the power and endurance you need to excel in sports that require grip strength or a lot of wrist and hand movement, such as climbing, tennis, and basketball [10,11].","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Enhanced skill development:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" From calisthenics to Olympic lifting, stronger forearms and wrists provide more stability for more advanced movements such as muscle ups or cleans and jerks.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Injury prevention","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":": Forearm strength helps prevent common strength training injuries such as tendinitis and wrist strain by strengthening the tendons, ligaments, and muscles that stabilize the wrist and elbow. This helps you train for longer without setbacks.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Aesthetic appeal","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":": Many of us are guilty of overly focusing on the upper half of our arms. Training your forearms ensures balanced arm aesthetics, enhancing overall muscular appearance.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7vGR5QFRraPpAbkGIqpSiA","type":"Entry","createdAt":"2024-12-24T13:50:29.208Z","updatedAt":"2024-12-24T13:50:29.208Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":10,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"en-US"},"fields":{"label":"Forearm Exercises FAQs","title":"FAQs","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2jbNrE2eaDyJBfYQ3kzeCg","type":"Entry","createdAt":"2024-12-24T13:48:50.812Z","updatedAt":"2024-12-24T13:48:50.812Z","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":"Do I Need To Train My Forearms?","headerContent":"Do I Need To Train My Forearms?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It’s ","marks":[],"data":{}},{"nodeType":"text","value":"not","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" absolutely essential ","marks":[],"data":{}},{"nodeType":"text","value":"to","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" train your forearm with specific forearm exercises because you train your forearms through many compound lifts. A study on 43 male high school baseball players proved this–finding that those who did resistance exercises, but not forearm-specific ones, still made forearm gains [12].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Training your forearms can, however, improve forearm strength. The same study found that greater strength gains were made overall for those who incorporated focused forearm exercises into their training.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re looking to improve your forearm strength and unlock the benefits of increased forearm strength, you should include a couple of forearm exercises in your workouts once or twice a week.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6wyckfkbXBGvlpB5g99gE","type":"Entry","createdAt":"2024-12-24T13:49:01.228Z","updatedAt":"2024-12-24T13:49:01.228Z","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":"How Many Times A Week Should I Train Forearms?","headerContent":"How Many Times A Week Should I Train Forearms?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You should only train your forearms once or twice weekly with specific forearm exercises.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research found that training forearms ten times a week didn’t lead to better strength gains than those who trained only 2 to 3 times a week [13]. Due to the high carryover from other exercises, you don’t need too many additional exercises to activate your forearms sufficiently.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7amNb0zCqFKzl8yLDNK8j7","type":"Entry","createdAt":"2024-12-24T13:49:11.316Z","updatedAt":"2024-12-24T13:49:11.316Z","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":"How Many Sets and Reps of Forearm Exercises Should I Do?","headerContent":"How Many Sets and Reps of Forearm Exercises Should I Do?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"4 to 6 sets of 12 to 20 reps will work well for forearm exercises","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Like the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-calf-exercises"},"content":[{"nodeType":"text","value":"calves","marks":[],"data":{}}]},{"nodeType":"text","value":", forearms respond well to ","marks":[],"data":{}},{"nodeType":"text","value":"higher sets and reps","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" as the muscles are predominantly made up of slow twitch muscle fibers. Slow twitch fibers are slower to fatigue than fast twitch, meaning they can sustain activity for longer [14].","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3YGQYrdyJyjCM5Dp0eubEt","type":"Entry","createdAt":"2024-12-24T13:49:25.171Z","updatedAt":"2024-12-24T13:49:25.171Z","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":"When Should I Do Forearm Exercises Within My Workout?","headerContent":"When Should I Do Forearm Exercises Within My Workout?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Forearm exercises should be performed ","marks":[],"data":{}},{"nodeType":"text","value":"at the end of your workout","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" so that you don't fatigue your grip for subsequent exercises!","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7LjZzoL9IjGoh19kvQYwy5","type":"Entry","createdAt":"2024-12-24T13:49:38.192Z","updatedAt":"2024-12-24T13:49:38.192Z","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":"Should I Train Forearms With Biceps Or Triceps?","headerContent":"Should I Train Forearms With Biceps Or Triceps?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Training your forearms on the same day as biceps and triceps makes sense–but you can train your forearm muscles on any training day, as long as you program your forearm exercises at the end of your workout so as not to impact your main lifts.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When choosing which forearm exercises to do, you should consider what exercises you included in your main workout. For example, you may have performed hammer curls during your bicep workout, working the forearms during elbow flexion/extension, so you may want to focus on your training on some wrist-focused exercises or grip strength ones.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6z4sYhOthf70e5hn9ht5Ay","type":"Entry","createdAt":"2024-12-24T13:49:50.975Z","updatedAt":"2024-12-24T13:49:50.975Z","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":"Do I Need to Warm Up My Forearms Before Doing Forearm Exercises?","headerContent":"Do I Need to Warm Up My Forearms Before Doing Forearm Exercises?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As you are doing forearm exercises at the end of your workout, you shouldn’t need too much warming up. However, it’s usually a good idea to do a couple of specific wrist exercises before starting your forearm exercises to active the muscle fibers and increase blood flow, for example:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/blog/article/best-mobility-exercises-to-support-your-posture#posture-exercise-2:-wrist-opener"},"content":[{"nodeType":"text","value":"Wrist opener","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":"https://hymshark.com/blog/article/the-best-drills-to-improve-your-front-rack-mobility#1.-three-part-wrist-&-elbow-extension"},"content":[{"nodeType":"text","value":"3-part wrist & elbow extension","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you already feel like you’ve warmed your forearms sufficiently during your workout, you might skip these warm-up exercises and instead go straight into your forearm exercises, using a lighter weight for the first set to warm up.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3J76yyhiQoe0CBKqk5hfBD","type":"Entry","createdAt":"2024-12-24T13:50:13.660Z","updatedAt":"2024-12-24T13:50:13.660Z","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 Long Does It Take To Grow Forearms?","headerContent":"How Long Does It Take To Grow Forearms?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The forearms are one stubborn muscle group that doesn’t respond as quickly as others. Sometimes, it can feel hard to force them to grow. Adding a few focused forearm strengthening exercises to the end of your workouts will help build your forearm muscles, but you do need to be patient.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Some tips to accelerate forearm growth include:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Vary your forearm exercises","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":": Sticking to the same forearm exercises week in and week out can lead to plateaus in growth. Vary your exercises, ensuring all parts of the forearm muscles are worked to promote balanced growth.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Elicit mind-muscle connection:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Perform every grip exercise with intent, squeezing tightly on the bar or dumbbell. Initiating this ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/build-a-strong-mind-muscle-connection"},"content":[{"nodeType":"text","value":"mind-muscle connection","marks":[],"data":{}}]},{"nodeType":"text","value":" will ensure your forearms are always engaged, increasing activation to escalate growth.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Avoid over-relying on ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"blog/article/benefits-of-lifting-gloves-wrist-wraps-lifting-straps"},"content":[{"nodeType":"text","value":"straps or lifting aids","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"text","value":":","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Straps, gloves, and chalk might help you grip better and lift heavier, but if your goal is building big forearms and progressing your grip, you ideally want to limit your use of these accessories to put as much load through your forearm muscles as possible to maximize their growth potential.","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":"OuNBQ8nuFvcCM55H5inWd","type":"Entry","createdAt":"2024-12-24T13:50:27.023Z","updatedAt":"2024-12-24T13:50:27.023Z","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":"Can I Do Forearm Exercises At Home?","headerContent":"Can I Do Forearm Exercises At Home?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Yes! The forearm exercises above (Forearm Squeeze, fingertip hold and fingertip push ups) are all effective forearm exercises that can be done at home. If you have a set of dumbbells, you can also perform wrist curls, Zottman Curls, and farmer’s carry–depending on what weight of dumbbells you have available. ","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"All In All","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Unless you’re conscious of building fully balanced arms from start to finish, you may not have given much thought to forearm exercises until now. But trust us when we say little dedicated forearm training goes well beyond aesthetics: Strong forearms lead to a stronger grip, which is like a free pass to lifting heavier weights, for longer. Not only that, but forearm and grip strength are linked to health benefits, including improved quality of life and lower mortality risk.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you do resistance training multiple times a week, you'll already be exercising your forearm muscles. However, adding a few forearm-focused movements to your weekly workouts can go a long way.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Grip with more intent, lift heavier, and live longer (and develop evenly balanced arms along the way)–when you start seeing the benefits of these forearm exercises, you’ll wonder why you didn’t start them sooner.","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":"Mitchell, B. and Whited, L. (2018). Anatomy, Shoulder and Upper Limb, Forearm Muscles. ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"www.sciencedirect.com. (n.d.). Brachioradialis - an overview | ScienceDirect Topics.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Burd, N.A., Andrews, R.J., West, D.W.D., Little, J.P., Cochran, A.J.R., Hector, A.J., Cashaback, J.G.A., Gibala, M.J., Potvin, J.R., Baker, S.K. and Phillips, S.M. (2012). Muscle time under tension during resistance exercise stimulates differential muscle protein sub-fractional synthetic responses in men.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Kleiber, T., Kunz, L. and Disselhorst-Klug, C. (2015). Muscular coordination of biceps brachii and brachioradialis in elbow flexion with respect to hand position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Murray, W.M., Delp, S.L. and Buchanan, T.S. (1995). Variation of muscle moment arms with elbow and forearm position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Melrose, D. (2014). Exercise Technique: The Zottman Curl.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Wu, D., Gao, X., Shi, Y., Wang, H., Wang, W., Li, Y. and Zheng, Z. (2022). Association between Handgrip Strength and the Systemic Immune-Inflammation Index: A Nationwide Study.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Jiang, R., Westwater, M.L., Noble, S., Rosenblatt, M., Dai, W., Qi, S., Sui, J., Calhoun, V.D. and Scheinost, D. (2022). Associations between grip strength, brain structure, and mental health in > 40,000 participants from the UK Biobank.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Winwood, P.W., Cronin, J.B., Brown, S.R. and Keogh, J.W.L. (2014). A Biomechanical Analysis of the Farmers Walk, and Comparison with the Deadlift and Unloaded Walk.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Schweizer, A. and Furrer, M. (2007). Correlation of forearm strength and sport climbing performance.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cronin, J., Lawton, T., Harris, N., Kilding, A. and McMaster, D.T. (2017). A Brief Review of Handgrip Strength and Sport Performance.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Szymanski, D.J., Szymanski, J.M., Molloy, J.M. and Pascoe, D.D. (2004). Effect of 12 Weeks of Wrist and Forearm Training on High School Baseball Players.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Boyes, N.G., Yee, P., Lanovaz, J.L. and Farthing, J.P. (2017). Cross-education after high-frequency versus low-frequency volume-matched handgrip training.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lievens, E., Klass, M., Bex, T. and Derave, W. (2020). Muscle Fiber Typology Substantially Influences Time to Recover from high-intensity Exercise. ","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"publishDate":"2024-12-27T00:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"77w4vlihapi1zTS2sHZt36","type":"Entry","createdAt":"2024-11-05T09:00:03.144Z","updatedAt":"2025-10-23T08:24:47.889Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":195,"revision":16,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"The Best Lower Glute Exercises","caption":"Looking to build your glutes and create a perky butt? These are the best lower glute exercises, along with training tips on frequency, reps and activation","slug":"the-best-lower-glute-exercises","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US","FR"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}},"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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4PstF6BUdcv5rke5KqST4U","type":"Entry","createdAt":"2025-01-13T10:08:07.267Z","updatedAt":"2025-12-09T09:29:30.548Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":208,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"The Best Upper Glute Workout","caption":"Seeking that 'top shelf' butt shape? These are the best upper glute exercises for building size, shape, and strength, plus the best upper glute training tips.","slug":"the-best-upper-glute-workout","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US","FR"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}},"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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"o4OplbUHUQwbbe9NEvWyS","type":"Entry","createdAt":"2024-09-27T15:36:01.481Z","updatedAt":"2025-03-19T12:25:17.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Weight Training","slug":"weight-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Weight Training","metaDescription":"Lift, learn and level up with weight training tips, insights and workouts that will help you reach your personal best and unlock progress faster than ever."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. 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? 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? 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). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27433992/"},"content":[{"nodeType":"text","value":"Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"publishDate":"2025-01-14T00:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"YXofs7WEFVtzW7d6ysSVv","type":"Entry","createdAt":"2025-01-06T10:00:02.842Z","updatedAt":"2026-02-18T09:25:02.787Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":176,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"Interval Running: The Ultimate Way To Pick Up Your Pace","caption":"Set yourself the goal of running faster and hitting a new 5k, 10k or marathon race time? Interval running workouts could be just what you need to speed up.","slug":"interval-running","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US","FR"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}},"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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}}],"metaTitle":"Interval Running: How To Do It, Benefits And Examples","metaDescription":"Set yourself the goal of running faster to hit a new 5k, 10k or marathon race time? Interval running workouts could be just what you need to speed up.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5qYe4uQIU3pjazOQ08RdYR","type":"Asset","createdAt":"2024-12-27T10:22:54.823Z","updatedAt":"2024-12-27T10:22:54.823Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Interval Running Desktop","description":"Woman running","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5qYe4uQIU3pjazOQ08RdYR/f6cf3a6e30a245f79379f590e13dcae6/interval-run.jpg","details":{"size":1863057,"image":{"width":3360,"height":3360}},"fileName":"interval-run.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4k9HWJ8Ak34Wtje47VOtoX","type":"Asset","createdAt":"2024-12-27T10:22:16.043Z","updatedAt":"2024-12-27T10:22:16.043Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Interval Running Mobile","description":"Woman running","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/4k9HWJ8Ak34Wtje47VOtoX/cda38f36eda297c4271ef3215b2bcd11/interval-run-mobile.jpg","details":{"size":171638,"image":{"width":800,"height":800}},"fileName":"interval-run-mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5qYe4uQIU3pjazOQ08RdYR","type":"Asset","createdAt":"2024-12-27T10:22:54.823Z","updatedAt":"2024-12-27T10:22:54.823Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Interval Running Desktop","description":"Woman running","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5qYe4uQIU3pjazOQ08RdYR/f6cf3a6e30a245f79379f590e13dcae6/interval-run.jpg","details":{"size":1863057,"image":{"width":3360,"height":3360}},"fileName":"interval-run.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Is Interval Running?","Types Of Interval Running Workouts","How To Do Interval Running","What Should I Do In Between Work Intervals?","Interval Running Tips From A Coach","What Are The Benefits Of Interval Running?","Interval Running Workout Examples","FAQs"],"introductionText":"Whether you’re a seasoned 5k-er at your weekly run club or you’re training for another marathon, sometimes you get to a point where you feel like you’re struggling to make progress.","content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"You’re still lacing up your shoes, heading out on every run, putting in the effort–but however hard you try you can’t seem to pick up the pace and reduce the minutes on the clock.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If this is the case, it might be time to take a look at your training and make some adjustments. 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":{"sys":{"id":"6Gy3JESOK4ssCUC9PZGakY","type":"Link","linkType":"Entry"}}},"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. If you have any health concerns, you should always consult a health professional before doing interval running.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Run faster, recover better, and feel stronger: The Gymshark Training app has everything you need to help you perform better. From running warm-ups to guided interval runs and lower body strength sessions–access everything you need to help you level up your running for free.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5dRQNNJrf6sWVgQ5MkyHvC","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"References:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Thirumurugan, M.S., Sivagnanam, D.P. and Arumugam, S. (2018). ","nodeType":"text"},{"data":{"uri":"https://www.researchgate.net/publication/340095503_SPRINT_INTERVAL_TRAINING_IMPROVE_SPEED_AND_EXPLOSIVE_POWER_AMONG_ATHLETES"},"content":[{"data":{},"marks":[],"value":"Sprint Interval Training Improves Speed and Explosive Power Among Athletes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Koral, J., Oranchuk, D.J., Herrera, R. and Millet, G.Y. (2017). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC5839711/"},"content":[{"data":{},"marks":[],"value":"Six Sessions of Sprint Interval Training improves running performance in trained athletes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Talisa Emberts, Porcari, J., Dobers-tein, S., Steffen, J. and Foster, C. (2013). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC3772611/"},"content":[{"data":{},"marks":[],"value":"Exercise Intensity and Energy Expenditure of a Tabata Workout","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Filipas, L., Bonato, M., Gallo, G. and Codella, R. (2021). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC9299127/#:~:text=Each%20intervention%20effectively%20improved%20endurance,representing%20the%20only%20physiological%20correlate."},"content":[{"data":{},"marks":[],"value":"Effects of 16 weeks of pyramidal and polarized training intensity distributions in well‐trained endurance runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Helgerud, J., Hoydal, K., Wang, E., Karlsen, T., Berg, P., Bjerkaas, M., Simonsen, T., Helgesen, C., Hjorth, N., Bach, R. And Hoff, J. (2007). ","nodeType":"text"},{"data":{"uri":"https://onlinelibrary.wiley.com/doi/10.1111/sms.14493"},"content":[{"data":{},"marks":[],"value":"Aerobic high-intensity intervals improve VO2max more than moderate training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Skovgaard, C., Christiansen, D., Martínez-Rodríguez, A. and Bangsbo, J. (2023). ","nodeType":"text"},{"data":{"uri":"https://onlinelibrary.wiley.com/doi/10.1111/sms.14493"},"content":[{"data":{},"marks":[],"value":"Similar improvements in 5-km performance and maximal oxygen uptake with submaximal and maximal 10-20-30 training in runners, but increase in muscle oxidative phosphorylation occur only with maximal effort training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Casado, A., Hanley, B., Santos-Concejero, J. and Ruiz-Pérez, L.M. (2019). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/31045681/"},"content":[{"data":{},"marks":[],"value":"World-class long-distance running performances are best predicted by volume of easy runs and deliberate practice of short-interval and tempo runs","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Barnes, K.R. and Kilding, A.E. (2015). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4555089/#:~:text=The%20steady%2Dstate%20oxygen%20consumption,Figure%201)%20%5B4%5D."},"content":[{"data":{},"marks":[],"value":"Running economy: measurement, norms, and Determining Factors","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Barnes, K.R., Hopkins, W.G., McGuigan, M.R. and Kilding, A.E. (2013). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/23538293/"},"content":[{"data":{},"marks":[],"value":"Effects of Different Uphill Interval-Training Programs on Running Economy and Performance","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"JANSSON, E., ESBJÖRNSSON, M., HOLM, I. and JACOBS, I. (1990). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/2150579/"},"content":[{"data":{},"marks":[],"value":"Increase in the proportion of fast-twitch muscle fibres by sprint training in males","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Laforgia, J., Withers, R.T. and Gore, C.J. (2006). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/17101527/"},"content":[{"data":{},"marks":[],"value":"Effects of exercise intensity and duration on the excess post-exercise oxygen consumption","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Skelly, L.E., Andrews, P.C., Gillen, J.B., Martin, B.J., Percival, M.E. and Gibala, M.J. (2014). ","nodeType":"text"},{"data":{"uri":"https://www.researchgate.net/publication/261952856_High-intensity_interval_exercise_induces_24-h_energy_expenditure_similar_to_traditional_endurance_exercise_despite_reduced_time_commitment"},"content":[{"data":{},"marks":[],"value":"High-intensity interval exercise induces 24-h energy expenditure similar to traditional endurance exercise despite reduced time commitment","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Marlina, L., Purba, A., Pandia, V., Adiwinata, M., Harahap, N. and Womsiwor, D. (2023). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC10227839/#:~:text=This%20process%20of%20reducing%20anxiety,Training%20(25%2C%2026)."},"content":[{"data":{},"marks":[],"value":"Differences Interval Training and Continuous Training on Endorphin Level and Anxiety Degrees in SECABA Rindam III Siliwangi Student Soldiers with Moderate Anxiety","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Campos, Y., Casado, A., Vieira, J.G., Guimarães, M., Sant’Ana, L., Leitão, L., da Silva, S.F., Silva Marques de Azevedo, P.H., Vianna, J. and Domínguez, R. (2021). ","nodeType":"text"},{"data":{"uri":"https://www.thieme-connect.de/products/ejournals/abstract/10.1055/a-1559-3623"},"content":[{"data":{},"marks":[],"value":"Training-intensity Distribution on Middle- and Long-distance Runners: A Systematic Review","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Litleskare, S., Enoksen, E., Sandvei, M., Støen, L., Stensrud, T., Johansen, E. and Jensen, J. (2020). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/32485945/"},"content":[{"data":{},"marks":[],"value":"Sprint Interval Running and Continuous Running Produce Training Specific Adaptations, Despite a Similar Improvement of Aerobic Endurance Capacity—A Randomized Trial of Healthy Adults","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2025-01-06T00:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5WbU0AVoOs7avfDvRqQZS0","type":"Entry","createdAt":"2024-12-06T11:19:43.182Z","updatedAt":"2026-03-05T14:50:21.087Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":191,"revision":17,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"What Is Hyrox? Your Guide To The Latest Fitness Trend","caption":"Thinking of competing in a Hyrox race, or just want to know what Hyrox is? We share the all-important details of the functional fitness trend of the year.","slug":"what-is-hyrox","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US","FR"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}},"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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"sys":{"type":"Link","linkType":"Entry","id":"7KWyylnLukYo69gFymEit4"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}}],"metaTitle":"What Is Hyrox? Your Guide To The Latest Fitness Trend","metaDescription":"Thinking of competing in a Hyrox race, or just want to know what Hyrox is? We share the all-important details of the functional fitness trend of the year.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3ECQWjyBox1GqzmBhom4gN","type":"Asset","createdAt":"2024-12-06T10:07:38.099Z","updatedAt":"2024-12-06T10:07:38.099Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"What Is Hyrox Desktop","description":"Man on rowing machine","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3ECQWjyBox1GqzmBhom4gN/7e57a32ec42b1dc5cdeed93e60359520/hyrox-1.jpg","details":{"size":3288833,"image":{"width":3360,"height":3360}},"fileName":"hyrox-1.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2GfJ0968MBv08xS1xHRd9x","type":"Asset","createdAt":"2024-12-06T10:08:07.927Z","updatedAt":"2024-12-06T10:08:07.927Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"What Is Hyrox Mobile","description":"Man on rowing machine","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/2GfJ0968MBv08xS1xHRd9x/d79ec2744303fe009e4d53fb3ea8c81d/hyrox-2.jpg","details":{"size":297936,"image":{"width":800,"height":800}},"fileName":"hyrox-2.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3ECQWjyBox1GqzmBhom4gN","type":"Asset","createdAt":"2024-12-06T10:07:38.099Z","updatedAt":"2024-12-06T10:07:38.099Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"What Is Hyrox Desktop","description":"Man on rowing machine","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3ECQWjyBox1GqzmBhom4gN/7e57a32ec42b1dc5cdeed93e60359520/hyrox-1.jpg","details":{"size":3288833,"image":{"width":3360,"height":3360}},"fileName":"hyrox-1.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Is Hyrox?","The Benefits Of Hyrox","What Are The 8 Hyrox Stations?","FAQs"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Disclaimer: We are not affiliated, associated, authorized, endorsed by, or in any way officially connected with Hyrox, or any of its subsidiaries or its affiliates. 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. 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. Training exercises that help with ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-improve-your-grip-strength"},"content":[{"data":{},"marks":[],"value":"grip strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and specifically practicing running with kettlebells will help with these.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"100m Sandbag Lunge","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hitting the glutes and thighs, these sandbag lunges can feel pretty brutal at this late stage in the race. Make sure your knee touches the ground on each rep. Again, you'll want to do plenty of practice of these under fatigue during your training.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"100 Reps Wall Balls","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If those legs weren't tired enough, you finish things off with 100 ","nodeType":"text"},{"data":{"uri":"/blog/article/wall-ball-exercise-benefits-and-how-to-do-them-properly"},"content":[{"data":{},"marks":[],"value":"wall balls","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". These are a quad burner, but break them into manageable chunks (e.g. 20 reps at a time) and be strict with your rest periods before going back into them (practice this in your training beforehand to find what works best for you). 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). ","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":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schumann, M., Feuerbacher, J.F., Sünkeler, M., Freitag, N., Rønnestad, B.R., Doma, K. and Lundberg, T.R. (2021). ","nodeType":"text"},{"data":{"uri":"https://link.springer.com/article/10.1007/s40279-021-01587-7?cjdata=MXxZfDB8WXww&utm_medium=affiliate&utm_source=commission_junction&utm_campaign=CONR_BOOKS_ECOM_GL_PBOK_ALWYS_DEEPLINK&utm_content=textlink&utm_term=PID100046856&CJEVENT=be24a068f38311ef8085009a0a18b8fb"},"content":[{"data":{},"marks":[],"value":"Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2024-12-06T00:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1HxoKTFjAK81MPseEP8ZVO","type":"Entry","createdAt":"2020-08-17T10:59:57.867Z","updatedAt":"2025-02-12T16:46:30.917Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":130,"revision":19,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"The 5 Best Hip Stretches To Improve Hip Mobility","caption":"Hip mobility is often overlooked, but if you want to keep your squats low, your runs faster, and keep hip tightness at bay, try these hip mobility exercises.","slug":"best-hip-stretches-to-improve-hip-mobility","stores":["AU","CA","DK","EU","FI","NO","SE","RW","US","GB"],"metaTitle":"The 5 Best Hip Stretches To Improve Hip Mobility","metaDescription":"Hip mobility is often overlooked, but if you want to keep your squats low, your runs faster, and keep hip tightness at bay, try these hip mobility exercises.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3CWdcWjSnzus18gyNUrOCZ","type":"Asset","createdAt":"2024-09-18T09:21:06.697Z","updatedAt":"2024-09-18T09:21:06.697Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Hip Stretches","description":"Woman stretching","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3CWdcWjSnzus18gyNUrOCZ/908b02fa00cdb4df7e4e12b64e9d6b55/desktop-hip-stretches.jpg","details":{"size":1501696,"image":{"width":3360,"height":3360}},"fileName":"desktop-hip-stretches.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"64CDajkFHvq0XmrFf0Hc8V","type":"Asset","createdAt":"2024-09-18T09:20:44.536Z","updatedAt":"2024-09-18T09:20:44.536Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Hip Stretches","description":"Woman stretching","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/64CDajkFHvq0XmrFf0Hc8V/79edf7b88d8bb77a38a3a7658cf3c107/mobile-hip-stretches.jpg","details":{"size":176155,"image":{"width":800,"height":800}},"fileName":"mobile-hip-stretches.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3CWdcWjSnzus18gyNUrOCZ","type":"Asset","createdAt":"2024-09-18T09:21:06.697Z","updatedAt":"2024-09-18T09:21:06.697Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Hip Stretches","description":"Woman stretching","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3CWdcWjSnzus18gyNUrOCZ/908b02fa00cdb4df7e4e12b64e9d6b55/desktop-hip-stretches.jpg","details":{"size":1501696,"image":{"width":3360,"height":3360}},"fileName":"desktop-hip-stretches.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Is The Hip Joint?","The 5 Best Hip Mobility Exercises You Need To Try","What Causes Extremely Tight Hips?","Why Should You Do Hip Mobility Stretches?","Hip Stretches FAQs"],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Once upon a time, we could happily sit crosslegged and leap off the ground in seconds. 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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}},"publishDate":"2020-08-17T00:00+01:00"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6gzxjE22vqDFyjmpugZ8uJ","type":"Entry","createdAt":"2024-05-20T15:42:13.960Z","updatedAt":"2026-02-18T09:23:14.551Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":330,"revision":28,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"The Best Workout Splits For Every Goal","caption":"A workout split can make or break a good gym routine. Learn what the different workout splits are and how choose the best one for your training level and goals.","slug":"the-best-workout-splits-for-every-goal","stores":["AU","CA","DK","EU","FI","NO","SE","RW","US","GB","FR"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}},"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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}}],"metaTitle":"The Best Workout Splits For Every Goal","metaDescription":"A workout split can make or break a good gym routine. Learn what the different workout splits are and how choose the best one for your training level and goals.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7uIyWDds8HgdYloxjGOMqb","type":"Asset","createdAt":"2024-09-16T12:53:01.396Z","updatedAt":"2024-09-16T12:53:01.396Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Man sitting on weight bench in gym","description":"Man sitting on weight bench in gym","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7uIyWDds8HgdYloxjGOMqb/ab907015e986694114416621498ad0de/desktop-workout-split.jpg","details":{"size":3057331,"image":{"width":3360,"height":3360}},"fileName":"desktop-workout-split.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4dyTJmO3NjTFJxy53u4paW","type":"Asset","createdAt":"2024-09-16T12:52:39.548Z","updatedAt":"2024-09-16T12:52:39.548Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"Workout Split","description":"Man sitting on weight bench in gym","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/4dyTJmO3NjTFJxy53u4paW/20791545b9daec52baef62c91e1ebb6c/mobile-workout-split.jpg","details":{"size":273851,"image":{"width":800,"height":800}},"fileName":"mobile-workout-split.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7uIyWDds8HgdYloxjGOMqb","type":"Asset","createdAt":"2024-09-16T12:53:01.396Z","updatedAt":"2024-09-16T12:53:01.396Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Man sitting on weight bench in gym","description":"Man sitting on weight bench in gym","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7uIyWDds8HgdYloxjGOMqb/ab907015e986694114416621498ad0de/desktop-workout-split.jpg","details":{"size":3057331,"image":{"width":3360,"height":3360}},"fileName":"desktop-workout-split.jpg","contentType":"image/jpeg"}}},"tableOfContents":["What Is A Workout Split?","What Is The Most Effective Workout Split?","Best Workout Split For Beginners: Full Body Workout Split","Best Workout Split For Intermediate Lifters: Push Pull Legs Workout Split","Best Workout Split For Strength Gains: Upper Lower Split Workout","Best Workout Split For Muscle Gain (Hypertrophy): Body Part Workout Split"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Are you guilty of walking into the gym, taking a look around, and jumping on whatever piece of equipment is free - no plan in mind? We've all been there. But, if this is something you do on the regular, you might want to consider implementing a workout split into your training regime. This is a way of planning out your strength training workouts to make them more effective, enjoyable and time-efficient. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Just having a workout split, however, is not enough. You need to select the ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"right","nodeType":"text"},{"data":{},"marks":[],"value":" one. 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. You’ll be an expert on workout splits before you know it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"From squat-proof leggings to carry you through new 1 rep maxes to seamless t-shirts that accentuate your shoulder and biceps on arm day–whatever body part you're training and no matter what lift is on the cards, our lifting range will carry you through every single rep.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5RrYgXENODRbGh07L43zvC","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Is A Workout Split?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"A workout split is a way of organizing your strength training into an effective, time-efficient program. 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. Here's our guide to the best workout splits, and how you can choose the right one for you.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best Workout Split For Beginners: Full Body Workout Split","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Number of Days:","nodeType":"text"},{"data":{},"marks":[],"value":" 2 or 3-day workout split","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether you’re a beginner looking to start building a well-rounded physique, or you’re someone who’s time pressured and wants a workout that gives them the best bang for their buck - a full body workout split will give your muscles all the attention they need. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"By not prioritizing certain muscle groups over another, the full body workout split will allow you to hit all the major muscle groups in less time, making it suited to those who are time-poor and looking for a 2 or 3-day workout split.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"A 3-day Full Body Workout Split May Look Like This:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday:","nodeType":"text"},{"data":{},"marks":[],"value":" Full Body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tuesday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday:","nodeType":"text"},{"data":{},"marks":[],"value":" Full Body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thursday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday:","nodeType":"text"},{"data":{},"marks":[],"value":" Full Body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Saturday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Sunday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Benefits Of Full Body Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Ideally suited to ","nodeType":"text"},{"data":{"uri":"compound-vs-isolation-exercises#compound-exercises-everything-you-need-to-know"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"compound training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":":","nodeType":"text"},{"data":{},"marks":[],"value":" Full body split prioritizes exercises that engage multiple muscle groups at once (compound exercises) to promote muscle growth and improve coordination, flexibility, and mobility.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Time efficient:","nodeType":"text"},{"data":{},"marks":[],"value":" Working with each muscle group in every session means you only need to train 2 to 3 days a week to see progress. Studies back this up, finding that as long as the weekly volume of work is the same, two full-body workout splits a week, elicit the same strength gains and muscle hypertrophy as a 4-day split-muscle routine [","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/30558493/"},"content":[{"data":{},"marks":[],"value":"1","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"].","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Flexibility:","nodeType":"text"},{"data":{},"marks":[],"value":" Plenty of time to program in rest days or days focusing on other training e.g. cardio. If you miss a day it won’t disproportionately affect certain muscle groups, allowing for consistent progress.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Increased calorific burn:","nodeType":"text"},{"data":{},"marks":[],"value":" Compound exercises require more energy expenditure than isolation exercises, so this method of training is good for increased calorie burn, enhancing fat loss, and cardio.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Drawbacks of Full Body Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Some muscles may be neglected:","nodeType":"text"},{"data":{},"marks":[],"value":" Your training may prioritize certain muscle groups over others which may lead to muscular imbalances.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Hard to increase training frequency without overtraining: ","nodeType":"text"},{"data":{"uri":"https://www.acsm.org/docs/default-source/files-for-resource-library/a-road-map-to-effective-muscle-recovery.pdf"},"content":[{"data":{},"marks":[],"value":"The American Council of Sports Medicine (ACSM) Guidelines","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" suggest allowing at least 48 hours between resistance training exercise sessions for a major muscle group. 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. Put that together, and it will look something like this:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday: Push","nodeType":"text"},{"data":{},"marks":[],"value":" ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"(chest, shoulders, triceps)","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. bench press, overhead press, or landmine press","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday: Pull (back and biceps)","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. deadlifts, pull ups, lat pull down","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday: Legs (quads, hamstring, glutes, calves)","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-squat"},"content":[{"data":{},"marks":[],"value":"back squats","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", RDLs, hip thrusts","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Traditionally, this training split groups together related muscle groups into one session, using compound movements to hit all the target muscle groups. This maximizes training volume of target muscles during the session, whilst giving adequate time for recovery between training days, ","nodeType":"text"},{"data":{"uri":"https://www.aston.ac.uk/sport/news/tips/fitness-exercise/push-pull-legs"},"content":[{"data":{},"marks":[],"value":"making it one of the most efficient training splits","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" [2].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Advanced lifters may further increase the intensity by cycling the push pull legs split workout plan 3 days on, 1 day off to increase the training volume and maximise gains [","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27433992/"},"content":[{"data":{},"marks":[],"value":"3","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Benefits Of Push Pull Legs Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Prioritizes compound exercises:","nodeType":"text"},{"data":{},"marks":[],"value":" These hit most or all of the target muscle groups for that training day to maximize training stimulus.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Adequate recovery time:","nodeType":"text"},{"data":{},"marks":[],"value":" The same muscle group is never worked on consecutive days, giving time for the muscles to recover before training again.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tailor to your goals:","nodeType":"text"},{"data":{},"marks":[],"value":" The 3 day workout split provides the option to focus on cardio and conditioning on the alternate days, or you may choose to add in an extra leg day or accessory work day to hone in on specific muscle groups you want to target.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Drawbacks of Push Pull Legs Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"3 day workout split may not be enough training stimulus to elicit muscle growth:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":" The three day split only focuses on major muscle groups once a week. Ideally, you want to be training each major group at least twice a week to maximize gains [","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27102172/"},"content":[{"data":{},"marks":[],"value":"4","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"].","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Little room for flexibility:","nodeType":"text"},{"data":{},"marks":[],"value":" Using a 3 day on, 1 day off rolling schedule is unpredictable, as your rest days will change each week.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"May not be suited to those who are time-poor:","nodeType":"text"},{"data":{},"marks":[],"value":" PPL workouts can take more than 60 minutes because they are focusing on multiple muscle groups in each session.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best Workout Split For Strength Gains: Upper Lower Split Workout","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Number of days:","nodeType":"text"},{"data":{},"marks":[],"value":" 2, 3, 4, 5 or even 6-day workout split.","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"Walk into a gym and this will, hands down, be the workout split the majority of lifters are following: It’s easy to program, it can be done as many (or as few) days as you want, and most importantly, it’s effective.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The upper-lower workout split follows one day where you train the upper body muscles (i.e. chest, back, shoulders, biceps, triceps) and the next lower body muscles (i.e. glutes, quads, hamstrings, calves). This gives plenty of time in each session to focus on heavy compound exercises combined with lighter accessory work.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The best way to program this split is over 4 days, as ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/26008801/"},"content":[{"data":{},"marks":[],"value":"studies have proven","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" strength training performed over a 4-day workout split to be just as effective in building fat-free muscle mass and strength as a 6-day workout split, whilst allowing adequate time for recovery [5].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"A 4-day Workout Split Would Look Something Like This:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday:","nodeType":"text"},{"data":{},"marks":[],"value":" Upper body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tuesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Lower body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Rest / Cardio / Accessory work","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thursday:","nodeType":"text"},{"data":{},"marks":[],"value":" Upper body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday:","nodeType":"text"},{"data":{},"marks":[],"value":" Lower body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Saturday","nodeType":"text"},{"data":{},"marks":[],"value":": Rest / Cardio / Accessory work","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Sunday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest / Cardio / Accessory work","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Benefits of Upper Lower Split Workout:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Adequate recovery time:","nodeType":"text"},{"data":{},"marks":[],"value":" The same muscle groups are not trained on consecutive days, giving muscles at least 48 hours between sessions to recover.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Flexible:","nodeType":"text"},{"data":{},"marks":[],"value":" Easy to scale up or down depending on the number of days you want to train.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Time for focusing on additional goals:","nodeType":"text"},{"data":{},"marks":[],"value":" If taking the 4-day workout split, you have days spare to focus on other goals e.g. cardio/conditioning or accessory work.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Effective for building muscle strength and size:","nodeType":"text"},{"data":{},"marks":[],"value":" Work to a 4-day workout split or more to hit each major muscle group twice a week, providing adequate stimulus for muscle growth and strength gains.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Drawbacks of Upper Lower Split Workout:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Some muscles may get neglected:","nodeType":"text"},{"data":{},"marks":[],"value":" Without careful programming, you may neglect some muscle groups whilst overtraining others. This could lead to muscular imbalances over time.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best Workout Split For Muscle Gain (Hypertrophy): Body Part Workout Split","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Number of days:","nodeType":"text"},{"data":{},"marks":[],"value":" 5 day workout split","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"Back in the day, bodybuilders would train to something called the ‘Bro Split Workout’, which would see them train a different muscle group each day. The thinking behind this was that you could accelerate ","nodeType":"text"},{"data":{"uri":"/blog/article/hypertrophy-training"},"content":[{"data":{},"marks":[],"value":"hypertrophy","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" in a single muscle group by focusing a whole session on it and giving it a whole week to recover before training it again.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Fast forward to 2024, and we’ve got a bit more knowledge under our belts and know that ideally, we want to be hitting each muscle group more frequently than that (ideally twice a week). The body part workout split takes the foundations of the bro workout split, breaking up training into specific body parts, usually focusing on two body parts per day. Whilst it does include some compound lifts, this style of training prioritizes ","nodeType":"text"},{"data":{"uri":"/compound-vs-isolation-exercises#isolation-exercises-everything-you-need-to-know"},"content":[{"data":{},"marks":[],"value":"isolation exercises","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and accessory work, to hone in on developing the singular muscle group(s) being worked, making it ideally suited to bodybuilders.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"The Body Part Workout Split May Look Something Like This:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Chest & Biceps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tuesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Quads & Glutes","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thursday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Back & Triceps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Glutes & Hamstrings","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Saturday:","nodeType":"text"},{"data":{},"marks":[],"value":" Shoulders & Traps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Sunday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Advantages Of Body Part Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Good for hypertrophy","nodeType":"text"},{"data":{},"marks":[],"value":": Prioritizes isolation exercises focusing on singular muscle groups, allowing you to train it through a lot of volume in a single session.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"You can choose the specific muscle group you want to grow:","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. if ","nodeType":"text"},{"data":{"uri":"/blog/article/best-bodyweight-glute-exercises"},"content":[{"data":{},"marks":[],"value":"growing your glutes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" is a priority, you can program to train them twice (as above), or even three times a week.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Adequate recovery time:","nodeType":"text"},{"data":{},"marks":[],"value":" You can train every day without the risk of overtraining because the same muscle groups aren’t trained on consecutive days.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Disadvantages Of Body Part Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Risk of overtraining a muscle group:","nodeType":"text"},{"data":{},"marks":[],"value":" A whole session dedicated to two muscle groups is still quite a high volume, particularly for the smaller muscles such as the arm muscles.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Prioritizes isolation movements over ","nodeType":"text"},{"data":{"uri":"/blog/article/compound-vs-isolation-exercises"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"compound exercises","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":":","nodeType":"text"},{"data":{},"marks":[],"value":" May neglect multi-joint movements that translate directly to everyday life in favor of working a single muscle group at a time.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Little room for flexibility:","nodeType":"text"},{"data":{},"marks":[],"value":" If you miss a day, you risk throwing out your training balance for the week.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"9fXyvqd1gLjFw5KkKfARh","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"There’s no best or worst when it comes to workout splits. Ultimately, the style of training you decide to follow is dependent on you and your lifestyle.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"3mQ9heD9dxXSU1Dazy4F5E","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re serious about your goals or just want to walk into the gym with confidence that you know exactly what you’re doing, then implementing something like a workout split will be a game changer. Choosing the right workout split is the first step, but the hard work starts when you get in the gym. You’ll only get out what you put in so whatever workout split you choose, be consistent and stick with it – we think you’ll be surprised with the results you see.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Take the guesswork out of your workouts and track every session in The Gymshark Training App.","nodeType":"text"}],"nodeType":"heading-5"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"232YTVzWHUCr2xdAwVgsaG","type":"Entry","createdAt":"2024-09-30T15:33:17.945Z","updatedAt":"2024-12-11T15:18:08.621Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"en-US"},"fields":{"contentfulLabel":"Download The Gymshark Training App (General/BAU Conditioning)","buttonOneLabel":"Download","buttonOneLink":"https://gymshark.onelink.me/iy1s/conditioning","buttonOneVariant":"primary","buttonTwoVariant":"primary"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"References:","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Grgic, J. and Krieger, J. (2018). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Aston University (n.d.). ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"The Push/Pull/Legs Routine for Muscle Gains | Aston University","nodeType":"text"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Ribeiro, A.S., Schoenfeld, B.J., Silva, D.R.P., Pina, F.L.C., Guariglia, D.A., Porto, M., Maestá, N., Burini, R.C. and Cyrino, E.S. (2015). Effect of Two- Versus Three-Way Split Resistance Training Routines on Body Composition and Muscular Strength in Bodybuilders: A Pilot Study.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Roberts, B.M., Nuckols, G. and Krieger, J.W. (2020). Sex Differences in Resistance Training. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Cureton, K.J., Collins, M.A., Hill, D.W. and McElhannon, F.M. (1988). Muscle hypertrophy in men and women.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2024-05-09T10:00+01:00"}}],"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}}],"metaTitle":"The Best Lower Glute Exercises","metaDescription":"Looking to build your glutes and create a perky butt? These are the best lower glute exercises, along with training tips on frequency, reps and activation","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6dQYNfOCAHSSfS5op3O6yt","type":"Asset","createdAt":"2024-11-04T16:25:46.943Z","updatedAt":"2024-11-04T16:25:46.943Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Lower Glute Exercises","description":"Woman doing donkey kickback","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/6dQYNfOCAHSSfS5op3O6yt/f4d5174aeef8f6c19623c49bcd9df1a7/lower-glute-exercises-mobile.jpg","details":{"size":155932,"image":{"width":800,"height":800}},"fileName":"lower-glute-exercises-mobile.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6dQYNfOCAHSSfS5op3O6yt","type":"Asset","createdAt":"2024-11-04T16:25:46.943Z","updatedAt":"2024-11-04T16:25:46.943Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Lower Glute Exercises","description":"Woman doing donkey kickback","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/6dQYNfOCAHSSfS5op3O6yt/f4d5174aeef8f6c19623c49bcd9df1a7/lower-glute-exercises-mobile.jpg","details":{"size":155932,"image":{"width":800,"height":800}},"fileName":"lower-glute-exercises-mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"75hqXIOmfPyepW7fIVHJjQ","type":"Asset","createdAt":"2024-11-04T16:26:18.147Z","updatedAt":"2024-11-04T16:26:18.147Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Lower Glute Exercises","description":"Woman doing donkey kickback","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/75hqXIOmfPyepW7fIVHJjQ/6ce288dc661b1aaa7fde625521875d62/lower-glute-exercises-desktop.jpg","details":{"size":1048087,"image":{"width":3360,"height":3360}},"fileName":"lower-glute-exercises-desktop.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Muscles Make Up The Lower Glutes?","The 5 Best Lower Glute Exercises","Tips For Growing Your Lower Glutes"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"You’ve been doing your ","nodeType":"text"},{"data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"data":{},"marks":[],"value":"glute exercises","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", from the heavy hip thrusts to the fiery front squats. You’re seeing progress (well, a little), but when you look side-on in the mirror, the upper part of your glutes looks more developed than the lower part.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"You’re looking for lifted lower glutes (AKA the underbutt). This part of the glutes is responsible for giving the glutes their perky shape, as well as creating that shelf divide between the top of the hamstrings and the start of the butt.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Some are blessed with more naturally perky lower glutes, while others find growing the lower glutes more difficult. However, as is the way with most muscle groups, there are specific lower glute exercises you can do to help you target this area.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"We’re going to cover the best lower glute exercises, along with glute training tips, and answer common questions about lower glute workouts. So get your ","nodeType":"text"},{"data":{"uri":"/blog/article/best-scrunch-butt-leggings"},"content":[{"data":{},"marks":[],"value":"scrunch butt leggings","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" (or ","nodeType":"text"},{"data":{"uri":"/collections/5-inch/mens"},"content":[{"data":{},"marks":[],"value":"5-inch shorts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":") on because we’re going to build those lower glutes 🍑.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Muscles Make Up The Lower Glutes?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"You may know it as the mighty underbutt, underbooty, or lower glutes. Contrary to what you see on social media, the lower glutes are not actually a ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"specific muscle;","nodeType":"text"},{"data":{},"marks":[],"value":" instead, they refer to the lowermost region of the gluteus maximus and the upper hamstrings.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Gluteus Maximus","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"The most famous of the gluteal muscles, probably due to it being the largest of the three [","nodeType":"text"},{"data":{"uri":"https://www.ncbi.nlm.nih.gov/books/NBK538193/"},"content":[{"data":{},"marks":[],"value":"1","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"]. You’re probably already well acquainted with this peachy muscle–and when it comes to building the lower glutes, it’s the gluteus maximus that will make your booty ‘pop’. Responsible for thigh extension, external rotation, adduction, and abduction, these powerful hip extensors will help you walk, run, climb, sprint, and jump.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hamstrings","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"We know these aren’t strictly a muscle of the glutes, but hear us out: The glutes and hammies are partners in crime, especially when we turn our attention to the underbutt. While the glute max can pump up the size of your glutes, if you’re after that lower butt crease and perky shape, it’s the ","nodeType":"text"},{"data":{"uri":"/blog/article/best-hamstring-exercises"},"content":[{"data":{},"marks":[],"value":"hamstrings","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" that you want to turn your attention to. Extending from the knee to the hip joint, the hamstrings actually run beneath the glutes to connect to the lower end of the pelvis, helping to bend the knee and draw the hips backward.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"How Do I Target My Lower Glutes?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"While you can’t strictly isolate the lower glutes, you can do certain exercises to target the lower glutes. The best way to do this is with glute exercises that involve ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"hip extension","nodeType":"text"},{"data":{},"marks":[],"value":" [","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/6622534/"},"content":[{"data":{},"marks":[],"value":"2","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27494053/"},"content":[{"data":{},"marks":[],"value":"3","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"]. Combine these with the right ","nodeType":"text"},{"data":{"uri":"/blog/article/what-to-eat-before-the-gym"},"content":[{"data":{},"marks":[],"value":"nutrition pre and post workout","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", and follow the lower glute exercise training tips below, and you should see your hard work start to pay off.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Do all five of these exercises to create a fully-focused lower glutes workout, or pick 2 or 3 of the below exercises and add them into your glute and hamstring workout or leg day session alongside other exercises.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The 5 Best Lower Glute Exercises:","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"1. Dumbbell RDLs","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Move over hip thrusts–there’s a new king of lower glute max exercises in town, and they’re called ","nodeType":"text"},{"data":{"uri":"/blog/article/the-ultimate-guide-to-romanian-deadlifts-plus-the-best-variations"},"content":[{"data":{},"marks":[],"value":"Romanian deadlifts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" (AKA RDLs). Focusing on the posterior chain muscles, including the lower back, glutes, hamstrings, and calves, RDLs move the hips through an extensive range of motion using the hip-hinge motion. By not resting the weight on the ground (as you would for a regular deadlift), you keep the glutes and hamstrings under constant tension throughout to maximize growth.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How To Do Dumbbell RDLs:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Stand upright, holding two dumbbells in front of your thighs, arms fully extended.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Bracing your core and squeezing your glutes, push your hips back and lean your torso over so the dumbbell travels down your thighs. Keep your gaze on the floor just ahead of you and back straight to maintain a neutral spine.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lower the weight as far as you can so that you feel a good stretch in your hamstrings, but not so far as your back rounds. This will likely be mid to lower shin.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pause, then reverse the movement, hinging your hips back up and letting the dumbbell travel back up your thigh.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Squeeze your glutes at the top position, then repeat the movement.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Wondering how to do RDLs without feeling it in your lower back or struggling to feel them in your glutes? Make sure you consciously brace your core, hinge at the hips, and don’t round your back. There should be a slight bend in your knee. Think about squeezing your butt cheeks together at the top of the movement to maximize glute engagement. If you still feel RDLs in your lower back, reduce the weight or practice them using just your body weight first to master the movement pattern.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"47thnpW2uRkglTHqnnoW8X","type":"Entry","createdAt":"2024-09-26T08:23:21.152Z","updatedAt":"2025-07-10T08:15:06.645Z","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":"Dumbbell Romanian Deadlift (RDLs)","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3sL9AyjgnaSeNs6arecE1S","type":"Asset","createdAt":"2024-09-26T08:23:19.109Z","updatedAt":"2024-09-26T08:23:19.109Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Dumbbell Romanian Deadlift (RDLs)","description":"Dumbbell Romanian Deadlift (RDLs)","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/3sL9AyjgnaSeNs6arecE1S/7a9851c41e5a5517138ecf7418599335/dumbbell-rdl.mp4","details":{"size":3321420},"fileName":"dumbbell-rdl.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"2. Donkey Kickbacks","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’ve dismissed donkey kickbacks for being a #GymTok fad, we’re going to change your mind: These are some of the best bottom glute exercises for targeting the glute max–the muscle most responsible for the lower glute shape. We recommend using a ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-use-resistance-bands"},"content":[{"data":{},"marks":[],"value":"resistance band","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to increase the tension. If you feel a bit self-conscious doing these at the gym (we’re mainly talking to the gym bros out there), don’t worry: These are some of our favorite lower glute exercises at home– so you have no excuses!","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How to do donkey kickbacks:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Select a short resistance band and place it around your thighs, just above your knees.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Come onto all fours in a tabletop position.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Brace your core. Squeezing your right glute, raise your right leg into the air, keep your knee bent, foot flat, and drive your heel toward the ceiling. Keep the rest of your body fixed in place.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Hold for a second at the top, then lower the leg back in line with the other leg before repeating. (note: when you return to the starting position to repeat another rep, you don’t need to bring your knee back to the ground. Instead, keep your leg hovering a few centimeters off the ground before repeating the rep).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Once you have completed all reps on one leg, move to complete your donkey kicks on the opposite leg, using precisely the same steps as above.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"The key to these is not to rush the reps. Perform your donkey kicks in a slow and controlled manner, focusing on mind-muscle connection to target maximum work through the glutes.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"QUXcBU9NGp7Wm6UOcOASR","type":"Entry","createdAt":"2024-11-04T16:08:49.313Z","updatedAt":"2024-11-04T16:08:54.447Z","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":"Donkey Kickbacks","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1jaic77AjFHPC40pqSjaNc","type":"Asset","createdAt":"2024-11-04T16:08:43.907Z","updatedAt":"2024-11-04T16:08:43.907Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Donkey Kickbacks","description":"Donkey Kickbacks","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/1jaic77AjFHPC40pqSjaNc/eb005d091022213b59c4e0583b2ab01b/donkey-kickbacks.mp4","details":{"size":2993908},"fileName":"donkey-kickbacks.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"3. Bulgarian Split Squats","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"A leg day classic, research has proven that ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-bulgarian-split-squat"},"content":[{"data":{},"marks":[],"value":"Bulgarian split squats","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" provide higher glute max recruitment when compared to other leg exercises, such as back squats, and higher EMG activity for the hamstrings compared to the quads [","nodeType":"text"},{"data":{"uri":"https://www.researchgate.net/publication/367764763_Effect_of_Box_Height_on_the_Muscle_Activity_during_the_Bulgarian_Split_Squat_Exercise"},"content":[{"data":{},"marks":[],"value":"4","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":",","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4831851/"},"content":[{"data":{},"marks":[],"value":"5","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"], making them an ideal lower glute exercise. That being said, to maximize lower glute recruitment (namely in the glute max and hamstrings) and minimize ","nodeType":"text"},{"data":{"uri":"/blog/article/best-quad-exercises"},"content":[{"data":{},"marks":[],"value":"quad","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" involvement, you’ll need to make a few minor tweaks to the exercise:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Ensure your foot is far enough forward from the bench so your front knee bends at 90 degrees.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lean your torso forward slightly so your weight is over your front foot.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"For even greater glute recruitment, stand your front foot on a weight plate to increase the range of motion.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How to do Bulgarian split squats (glute focused):","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Select two dumbbells, set up a flat weight bench (or box of similar height), and stand a few feet in front of it. Reach down to take hold of your dumbbells in each hand, and place your rear foot (laces facing down) on the bench.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Brace your core, keep your chest proud, and squeeze your shoulder blades together to stabilize yourself. Keep your eyes focused on a spot ahead of you.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lower yourself down, bending the front leg, aiming to get the back knee close to the ground but not touching it. In the bottom position, your front leg should be bent at a 90-degree angle, quad parallel to the floor, knee in line with toe. Lean your torso forward, bringing it over your front thigh.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pause, then drive back up by extending the hip and squeezing your glutes at the top.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Repeat for the desired rep range, then swap legs.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tip:","nodeType":"text"},{"data":{},"marks":[],"value":" Trial a few repetitions without weight first to find the ideal foot positioning for your front leg: when at the bottom of your split squat, your front knee should be bent at 90 degrees, and your butt should come close to the calve of your back leg.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6H5KfIAOUoTu5pKi3v93Et","type":"Entry","createdAt":"2024-09-26T07:58:26.114Z","updatedAt":"2025-03-13T15:18:14.362Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"en-US"},"fields":{"contentfulLabel":"Bulgarian Split Squat (Female)","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"676ngfw09pxxiyZTH7TJNo","type":"Asset","createdAt":"2024-09-26T07:58:24.094Z","updatedAt":"2024-09-26T07:58:24.094Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Bulgarian Split Squat","description":"Bulgarian Split Squat - Female","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/676ngfw09pxxiyZTH7TJNo/87909dc2e1bc2d28958b526d8acbc4b3/bulgarian-split-squat-female.mp4","details":{"size":4115955},"fileName":"bulgarian-split-squat-female.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"4. Swiss Ball Hamstring Curls","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"A blended combo of a ","nodeType":"text"},{"data":{"uri":"/blog/article/prone-leg-curl-vs-seated-leg-curl-which-is-better"},"content":[{"data":{},"marks":[],"value":"lying leg curl","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and a glute bridge, the Swiss ball hamstring curls take the legs through hip extension ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"and","nodeType":"text"},{"data":{},"marks":[],"value":" knee flexion, simultaneously activating the hamstrings and glutes. They may be a bodyweight exercise, but don’t underestimate the difficulty and burn you’ll feel in your hammies after a few sets! This exercise requires strong core stability and control to keep you balanced.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How to do Swiss ball hamstring curls:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lie on your back and place your heels and lower calves on a Swiss ball. Keep your arms extended on the ground beside your body.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pressing your arms flat into the ground for stability, lifting your hips so your body forms a straight diagonal position, from toe to head, with your shoulders and upper back resting on the floor.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Squeezing your glutes to keep your hips up and bracing your core, bend your knees as you pull your heels towards your butt as you roll the ball toward you.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Bring your heels as close to your butt as possible, before reversing the movement, by straightening your legs and rolling back out on the ball.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Repeat the movement for 10 to 12 reps, not returning your butt to the floor until you have finished all 10 or 12 reps.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tip:","nodeType":"text"},{"data":{},"marks":[],"value":" Practice your glute bridge position and get comfortable before performing hamstring curls on the Swiss ball. When you perform your Swiss ball hamstring curls, make sure your hips are driving up the ceiling throughout. To do this, you’ll need to consciously squeeze your glutes (yes, that’s what you call ","nodeType":"text"},{"data":{"uri":"/blog/article/build-a-strong-mind-muscle-connection"},"content":[{"data":{},"marks":[],"value":"mind-muscle connection","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" at work!).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"KRrdqBP5fqziaPwMvizEx","type":"Entry","createdAt":"2024-11-04T16:11:37.014Z","updatedAt":"2024-11-04T16:11:37.014Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"en-US"},"fields":{"contentfulLabel":"Swissball Hamstring Curls","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4tUZrGrLWlctui0yeW12OX","type":"Asset","createdAt":"2024-11-04T16:11:30.232Z","updatedAt":"2024-11-04T16:11:30.232Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Swissball Hamstring Curls","description":"Swissball Hamstring Curls","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/4tUZrGrLWlctui0yeW12OX/91974e2435d531c08219d9cb497d2037/swissball-hamstring-curls.mp4","details":{"size":1911519},"fileName":"swissball-hamstring-curls.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"5. High Box Step-ups","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Box step-ups have been found to be ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"the most effective","nodeType":"text"},{"data":{},"marks":[],"value":" exercise for the lower butt [","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC7039033/"},"content":[{"data":{},"marks":[],"value":"6","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"]. Take the classic exercise up to a high box, and you increase the hip flexion required to carry out the movement, placing a greater load through the glutes (and less in the quads and calves).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, how high should you go? Well, the box should only be as high as you can carry out the movement with the correct form. That means not rounding your back or shifting your hips to the side to get up onto the box. For most people, that will be anywhere between 60 and 75cm (24 to 30 inches).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How to do high box step-ups:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Set up your box and grab a pair of dumbbells. Stand facing the box, dumbbells by your side.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lift your right leg, placing your foot on top of the box, toes pointing forward.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Step up onto the box, leaning your torso towards your right leg, hinging your hips back slightly, and shifting your weight into your front leg.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Squeeze your glutes as you straighten your right leg. Bring your left foot in line with the right one, resting your toe on the box for stability.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Reverse the movement, taking your left foot off the box and slowly descending towards the floor.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Bring the left foot down to the floor, keeping the right foot on the box.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Repeat on the same leg for ten reps, then switch to repeat on the other leg.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tip:","nodeType":"text"},{"data":{},"marks":[],"value":" Fight to control the descent. This will increase the muscle ","nodeType":"text"},{"data":{"uri":"/blog/article/time-under-tension-workout"},"content":[{"data":{},"marks":[],"value":"TUT (time under tension)","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to elicit more significant glute growth.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"BZVDfXjmK0txA408gHBNS","type":"Entry","createdAt":"2024-11-04T16:14:49.147Z","updatedAt":"2024-11-04T16:14:49.147Z","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":"Box Step Up","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5AYqyjjHv5R1Vkm0hGmykF","type":"Asset","createdAt":"2024-11-04T16:14:40.827Z","updatedAt":"2024-11-04T16:14:40.827Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Box Step Up","description":"Box Step Up","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/5AYqyjjHv5R1Vkm0hGmykF/918622202d5123a0b2b5e32f3276c3ad/box-step-up.mp4","details":{"size":2446848},"fileName":"box-step-up.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Tips For Growing Your Lower Glutes","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Training Frequency","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"As with any muscle group, training your glutes twice a week is the sweet spot for muscle growth [","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27102172/"},"content":[{"data":{},"marks":[],"value":"7","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"]. When it comes to growth, muscles follow a dose-response relationship between greater resistance training volume and increased growth [","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27433992/"},"content":[{"data":{},"marks":[],"value":"8","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"]. However, when it comes to training more than twice a week, there is little evidence showing any benefit, with research finding no increased ","nodeType":"text"},{"data":{"uri":"/blog/article/hypertrophy-training"},"content":[{"data":{},"marks":[],"value":"muscle hypertrophy","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" when training frequency was increased to four days a week [","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/29216446/"},"content":[{"data":{},"marks":[],"value":"9","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This is likely due to muscle protein synthesis (the process of building muscle mass) which must be kept higher than muscle protein breakdown (where protein is lost due to exercise), in order for the muscle to grow. If muscle are given enough time to repair and recovery post exercise, protein synthesis will exceed protein breakdown, allowing muscles to grow.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Training Volume","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Aim to pick 2 to 3 exercises per muscle group, and perform 3 to 4 sets of each exercise.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"For example, choose 2 or 3 lower glute exercises, and pair them with a couple of hamstring or quad exercises to complete your leg day.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Rep Range","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"While it’s traditionally believed that the ultimate rep range for hypertrophy is 8 to 12 reps, ","nodeType":"text"},{"data":{"uri":"https://journals.lww.com/nsca-jscr/fulltext/2014/10000/effects_of_different_volume_equated_resistance.27.aspx"},"content":[{"data":{},"marks":[],"value":"recent studies","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" have found the hypertrophy range to be greater than this, with little difference in muscle growth for low load vs high load training [10]. Further research has proven that including a ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"range of rep ranges","nodeType":"text"},{"data":{},"marks":[],"value":" in your training can provide greater strength adaptations.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"You should vary the rep range depending on the exercise type in your under butt workout. For example, you would likely choose a higher rep range (15 reps+) for donkey kicks, a mid rep range (6-8 reps) for Bulgarian split squats, and a low rep range for compound exercises, such as ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-squat"},"content":[{"data":{},"marks":[],"value":"squats","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" or deadlifts (1 to 5 reps). This will help you increase both slow and fast twitch muscle fibers, building both your endurance energy system and your explosive power.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Eat In A Calorie Surplus","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’ve been going to the gym for a while, you’re probably familiar with bulking. This refers to increasing your calorie intake to build muscle, which is supported by research that proves you need to consume more calories than you're expending in order to grow muscle [","nodeType":"text"},{"data":{"uri":"https://journals.lww.com/nsca-scj/fulltext/2020/10000/magnitude_and_composition_of_the_energy_surplus.9.aspx"},"content":[{"data":{},"marks":[],"value":"11","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"]. This could be anywhere from a 5% to 15% surplus, but ","nodeType":"text"},{"data":{"uri":"https://www.researchsquare.com/article/rs-3184470/v1"},"content":[{"data":{},"marks":[],"value":"research","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" found that the higher energy surplus results in more fat gain, with little effect on muscle or strength gains, suggesting it is better to stick to the lower end of this scale to minimize fat gains [12]. Within this, you must also ensure you are ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"data":{},"marks":[],"value":"consuming adequate protein for muscle growth","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" (1.6g - 2.2g of protein per kilogram of body weight).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Remember Progressive Overload","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"The core training principle for muscle growth, progressive overload, refers to the method of constantly challenging your muscles to gain muscle mass continually [","nodeType":"text"},{"data":{"uri":"https://www.researchgate.net/publication/358008997_Improving_muscle_size_with_Weider's_principle_of_progressive_overload_in_non-performance_athletes"},"content":[{"data":{},"marks":[],"value":"13","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"]. This can be done by increasing the weight, number of reps/sets, training frequency, or reducing the rest time between sets. An excellent way to measure progressive overload is by adding your lower glute workout to 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":" and recording your reps, sets, and weights each week. The following week, you should aim to improve your previous numbers and optimize glute growth.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Remember To Activate your glutes.","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Warming up any muscle group before you use it is important, but activating glutes before your under butt workout could make all the difference. Many of us spend most of our days sitting on our backsides, leading to weak glutes that rely on others. More actively used muscles to help with movements (such as hamstrings or quads). Properly activating your glutes before your under butt workout will ensure they are adequately engaged for the movements, allowing you to lift heavier and reducing the risk of compensatory movements or injury.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"rUAq0xPpCmS5hqLJqXQRv","type":"Entry","createdAt":"2024-11-04T16:18:26.346Z","updatedAt":"2024-11-04T16:18:26.346Z","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":"Lower Glute FAQs","title":"FAQs","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1sOffk9Ep3dVHYsd3w70CT","type":"Entry","createdAt":"2024-11-04T16:17:02.485Z","updatedAt":"2024-11-04T16:17:02.485Z","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 Long Does It Take to See Results?","headerContent":"How Long Does It Take to See Results?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Following the lower glute max exercises above, you might notice your butt looks noticeably rounder, fuller and perkier. The post-workout pump is real, thanks to increased blood flow following a training session, which leads to temporary inflammation.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To make those booty gains last, however, it can take a little longer. According to a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/28321637/"},"content":[{"nodeType":"text","value":"study","marks":[],"data":{}}]},{"nodeType":"text","value":" examining hypertrophy, muscle growth occurred after 4 weeks, however changes were only slight, and not visible to the naked eye [14]. Another ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://journals.lww.com/nsca-jscr/Fulltext/2010/02000/Time_Course_of_Changes_in_Muscle_and_Tendon.5.aspx"},"content":[{"nodeType":"text","value":"study","marks":[],"data":{}}]},{"nodeType":"text","value":" concluded that it takes an average of three months until you start to see noticeable gains [15].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"While muscle growth begins early, it takes a few months of consistent training (along with being in a calorie surplus and eating enough protein) to see noticeable gains–so don’t expect your butt to grow overnight!","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5cL19RMZnHdMDLSQFSEirL","type":"Entry","createdAt":"2024-11-04T16:17:38.130Z","updatedAt":"2024-11-26T14:34:40.510Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Can You Isolate The Lower Glutes?","headerContent":"Can You Isolate The Lower Glutes?","content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"No, you can’t strictly isolate the lower glutes. You can, however, perform exercises that place slightly more emphasis on the lower glute max and hamstrings to work on building that perky underbutt.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Knee-dominant exercises (such as lunges and Bulgarian split squats) are best for targeting the lower gluteus maximus. Targeting the hamstrings will also help create that underbutt crease in the lower glutes. Doing these bottom glute exercises, however, you will still target other muscle groups, including the glute medius, glute minimus and other leg muscles.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"21OiHhfYmTc2qkwocQEAgV","type":"Entry","createdAt":"2024-11-04T16:17:53.384Z","updatedAt":"2024-11-04T16:17:53.384Z","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":"How Do I Activate My Lower Glutes?","headerContent":"How Do I Activate My Lower Glutes?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Activating your glutes before your lower glute workout is a good idea to warm them up and build a solid mind-muscle connection. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.researchgate.net/publication/323740477_Differential_effects_of_attentional_focus_strategies_during_long-term_resistance_training"},"content":[{"nodeType":"text","value":"Studies","marks":[],"data":{}}]},{"nodeType":"text","value":" have found that mentally focusing on the muscle group you’re using increases muscle activity [16]. While you can’t necessarily activate the lower glutes alone, performing general glute activation exercises (from your clams, to frog pumps to resistance band glute bridges) will teach you exactly how to contract the muscle and ensure your glutes are properly engaged in your lower glute workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Check out our ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-warm-up-for-leg-day"},"content":[{"nodeType":"text","value":"Leg Day Warm-Up Exercises","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"text","value":" for more ideas of what to include in your lower body warm-up.","marks":[{"type":"italic"}],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4rs1lJyACOQcTTObGqPAlZ","type":"Entry","createdAt":"2024-11-04T16:18:13.490Z","updatedAt":"2024-11-04T16:18:13.490Z","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":"Should You Do Cardio if You’re Trying to Tone Your Butt?","headerContent":"Should You Do Cardio if You’re Trying to Tone Your Butt?","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Just because you’re trying to grow your lower glutes doesn’t mean you should skimp on the cardio. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/36302445/"},"content":[{"nodeType":"text","value":"Research","marks":[],"data":{}}]},{"nodeType":"text","value":" has proven that moderate-intensity exercise reduces cardiovascular disease risk, improves heart health, lowers blood pressure and cholesterol, and strengthens the immune system [17, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.healthline.com/health/fitness-exercise/benefits-of-aerobic-exercise#benefits"},"content":[{"nodeType":"text","value":"18","marks":[],"data":{}}]},{"nodeType":"text","value":"].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But will cardio kill your gains? Studies have proven that cardio can be done alongside resistance training without impacting muscle growth. A ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6315763/"},"content":[{"nodeType":"text","value":"2018 study","marks":[],"data":{}}]},{"nodeType":"text","value":" found that intense cardio sessions, such as HIIT, had minimal effect on muscle loss, while another ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC5950732/"},"content":[{"nodeType":"text","value":"review","marks":[],"data":{}}]},{"nodeType":"text","value":" proved that athletes could still build muscle when including cardio training (either medium-intensity continuous or HIIT) alongside resistance training [19, 20].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If growing your glutes is your primary goal, don’t skip the cardio–but do make sure you are eating enough calories and protein to optimize muscle growth. You need to be in a calorie surplus, which means eating more than the energy you expend.","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"The Only Lower Glute Exercises You Need","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Building your lower glutes can improve athletic performance and posture, along with the obvious aesthetic benefits. But, unfortunately, there isn’t a shortcut to building this under-the-radar muscle: Building your lower glutes takes time, dedication, and hard work, and some people just find it easier to build a perky underbutt than others!","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’ve found building your lower glutes hard, it’s time to step up your glute routine. Add 2 or 3 of these lower glute-focused exercises to your leg day workout (whether it’s a glutes and hammies session or general leg day) alongside a few other exercises.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So put on your ","nodeType":"text"},{"data":{"uri":"/collections/shorts/mens"},"content":[{"data":{},"marks":[],"value":"shorts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" or grab your ","nodeType":"text"},{"data":{"uri":"/collections/leggings/womens"},"content":[{"data":{},"marks":[],"value":"leggings,","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and let's get training.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Download the Gymshark Training App to access expertly programmed glute workouts, or add these lower glute exercises to your workout and track your sets, reps, and weights.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5S73IwTw0taOo832JYGJ9l","type":"Entry","createdAt":"2024-09-30T15:50:21.977Z","updatedAt":"2024-09-30T15:50:21.977Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"en-US"},"fields":{"contentfulLabel":"Download The Gymshark Training App (Leg Workouts)","buttonOneLabel":"Download","buttonOneLink":"https://gymshark.onelink.me/iy1s/legworkouts","buttonOneVariant":"primary","buttonTwoVariant":"primary"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"References:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Elzanie, A. and Borger, J. (2021). ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Anatomy, Bony Pelvis and Lower Limb, Gluteus Maximus Muscle","nodeType":"text"},{"data":{},"marks":[],"value":". [online] PubMed. Available at: https://www.ncbi.nlm.nih.gov/books/NBK538193/.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lyons, K., Perry, J., Gronley, J.K., Barnes, L. and Antonelli, D. (1983). Timing and Relative Intensity of Hip Extensor and Abductor Muscle Action During Level and Stair Ambulation. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Physical Therapy","nodeType":"text"},{"data":{},"marks":[],"value":", [online] 63(10), pp.1597–1605. doi:https://doi.org/10.1093/ptj/63.10.1597.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Selkowitz, D.M., Beneck, G.J. and Powers, C.M. (2016). Comparison of Electromyographic Activity of the Superior and Inferior Portions of the Gluteus Maximus Muscle During Common Therapeutic Exercises. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Journal of Orthopaedic & Sports Physical Therapy","nodeType":"text"},{"data":{},"marks":[],"value":", 46(9), pp.794–799. doi:https://doi.org/10.2519/jospt.2016.6493.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Park, J.R. and Kim, T.H. (2023). Effect of Box Height on the Muscle Activity during the Bulgarian Split Squat Exercise. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"International Journal of Human Movement and Sports Sciences","nodeType":"text"},{"data":{},"marks":[],"value":", 11(1), pp.118–123. doi:https://doi.org/10.13189/saj.2023.110114.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"DeFOREST, B.A., CANTRELL, G.S. and SCHILLING, B.K. (2014). Muscle Activity in Single- vs. Double-Leg Squats. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"International Journal of Exercise Science","nodeType":"text"},{"data":{},"marks":[],"value":", [online] 7(4), p.302. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC4831851/.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Neto, W.K., Soares, E.G., Vieira, T.L., Aguiar, R., Thiago Andrade Chola, de, V. and Gama, E.F. (2020). Gluteus Maximus Activation during Common Strength and Hypertrophy Exercises: A Systematic Review. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Journal of Sports Science & Medicine","nodeType":"text"},{"data":{},"marks":[],"value":", [online] 19(1), p.195. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC7039033/.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Sports Medicine","nodeType":"text"},{"data":{},"marks":[],"value":", 46(11), pp.1689–1697. doi:https://doi.org/10.1007/s40279-016-0543-8.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Journal of sports sciences","nodeType":"text"},{"data":{},"marks":[],"value":", [online] 35(11), pp.1073–1082. doi:https://doi.org/10.1080/02640414.2016.1210197.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Yue, F. (Leon), Karsten, B., Larumbe-Zabala, E., Seijo, M. and Naclerio, F. (2018). Comparison of 2 weekly-equalized volume resistance-training routines using different frequencies on body composition and performance in trained males. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Applied Physiology, Nutrition, and Metabolism","nodeType":"text"},{"data":{},"marks":[],"value":", 43(5), pp.475–481. doi:https://doi.org/10.1139/apnm-2017-0575.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Baz-Valle, E., Balsalobre-Fernández, C., Alix-Fages, C. and Santos-Concejero, J. (2022). A Systematic Review of the Effects of Different Resistance Training Volumes on Muscle Hypertrophy. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Journal of Human Kinetics","nodeType":"text"},{"data":{},"marks":[],"value":", 81(1), pp.199–210. doi:https://doi.org/10.2478/hukin-2022-0017.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Aragon, A.A. and Schoenfeld, B.J. (2020). Magnitude and Composition of the Energy Surplus for Maximizing Muscle Hypertrophy. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Strength and Conditioning Journal","nodeType":"text"},{"data":{},"marks":[],"value":", 42(5), p.1. doi:https://doi.org/10.1519/ssc.0000000000000539.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"R Helms, E. (2023). ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Effect of Small and Large Energy Surpluses on Strength, Muscle, and Skinfold Thickness","nodeType":"text"},{"data":{},"marks":[],"value":". [online] www.researchsquare.com. Available at: https://www.researchsquare.com/article/rs-3184470/v1.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Adrian Geanta, V. and Viorel Petru, A. (2021). ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"(PDF) Improving muscle size with Weider’s principle of progressive overload in non-performance athletes","nodeType":"text"},{"data":{},"marks":[],"value":". [online] ResearchGate. Available at: https://www.researchgate.net/publication/358008997_Improving_muscle_size_with_Weider.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Stock, M.S., Mota, J.A., DeFranco, R.N., Grue, K.A., Jacobo, A.U., Chung, E., Moon, J.R., DeFreitas, J.M. and Beck, T.W. (2017). The time course of short-term hypertrophy in the absence of eccentric muscle damage. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"European Journal of Applied Physiology","nodeType":"text"},{"data":{},"marks":[],"value":", 117(5), pp.989–1004. doi:https://doi.org/10.1007/s00421-017-3587-z.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Kubo, K., Ikebukuro, T., Yata, H., Tsunoda, N. and Kanehisa, H. (2010). Time Course of Changes in Muscle and Tendon Properties During Strength Training and Detraining. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Journal of Strength and Conditioning Research","nodeType":"text"},{"data":{},"marks":[],"value":", [online] 24(2), pp.322–331. doi:https://doi.org/10.1519/jsc.0b013e3181c865e2","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Vigotsky, A., Contreras, B., Golden, S., Alto, A., Larson, R., Winkelman, N. and Paoli, A. (2018). Differential effects of attentional focus strategies during long-term resistance training. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"European Journal of Sport Science","nodeType":"text"},{"data":{},"marks":[],"value":", 18(5), pp.705–712. doi:https://doi.org/10.1080/17461391.2018.1447020.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Dempsey, P.C., Rowlands, A.V., Strain, T., Zaccardi, F., Dawkins, N., Razieh, C., Davies, M.J., Khunti, K.K., Edwardson, C.L., Wijndaele, K., Brage, S. and Yates, T. (2022). Physical activity volume, intensity, and incident cardiovascular disease. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"European Heart Journal","nodeType":"text"},{"data":{},"marks":[],"value":", [online] 43(46), pp.4789–4800. doi:https://doi.org/10.1093/eurheartj/ehac613.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Marcin, A. (2018). ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"What Are the Benefits of Aerobic Exercise?","nodeType":"text"},{"data":{},"marks":[],"value":" [online] Healthline. Available at: https://www.healthline.com/health/fitness-exercise/benefits-of-aerobic-exercise#benefits.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Methenitis, S. (2018). A Brief Review on Concurrent Training: From Laboratory to the Field. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Sports","nodeType":"text"},{"data":{},"marks":[],"value":", 6(4), p.127. doi:https://doi.org/10.3390/sports6040127.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Henrik Petré, Pontus Löfving and Niklas Psilander (2018). The Effect of Two Different Concurrent Training Programs on Strength and Power Gains in Highly-Trained Individuals. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Journal of Sports Science & Medicine","nodeType":"text"},{"data":{},"marks":[],"value":", [online] 17(2), p.167. Available at: https://pmc.ncbi.nlm.nih.gov/articles/PMC5950732/.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2024-11-05T00:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6h73XdSLH65e4agcePgcoK","type":"Entry","createdAt":"2024-09-09T19:00:04.608Z","updatedAt":"2025-09-29T08:12:48.812Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":329,"revision":24,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"CBum's Back Workout: Build A Trophy-Winning Back","caption":"Chris Bumstead reveals his go-to back exercises to build a huge, muscular back. Get training techniques, form tips and more from the 6-time Classic Physique champion.","slug":"cbum-back-workout","stores":["AU","CA","DK","EU","FI","NO","SE","US","GB","FR"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}},"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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4PstF6BUdcv5rke5KqST4U","type":"Entry","createdAt":"2025-01-13T10:08:07.267Z","updatedAt":"2025-12-09T09:29:30.548Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":208,"revision":8,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"The Best Upper Glute Workout","caption":"Seeking that 'top shelf' butt shape? These are the best upper glute exercises for building size, shape, and strength, plus the best upper glute training tips.","slug":"the-best-upper-glute-workout","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US","FR"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}},"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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"o4OplbUHUQwbbe9NEvWyS","type":"Entry","createdAt":"2024-09-27T15:36:01.481Z","updatedAt":"2025-03-19T12:25:17.047Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Weight Training","slug":"weight-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Weight Training","metaDescription":"Lift, learn and level up with weight training tips, insights and workouts that will help you reach your personal best and unlock progress faster than ever."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. 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? 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? 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). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27433992/"},"content":[{"nodeType":"text","value":"Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"publishDate":"2025-01-14T00:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"YXofs7WEFVtzW7d6ysSVv","type":"Entry","createdAt":"2025-01-06T10:00:02.842Z","updatedAt":"2026-02-18T09:25:02.787Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":176,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"Interval Running: The Ultimate Way To Pick Up Your Pace","caption":"Set yourself the goal of running faster and hitting a new 5k, 10k or marathon race time? Interval running workouts could be just what you need to speed up.","slug":"interval-running","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US","FR"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}},"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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}}],"metaTitle":"Interval Running: How To Do It, Benefits And Examples","metaDescription":"Set yourself the goal of running faster to hit a new 5k, 10k or marathon race time? Interval running workouts could be just what you need to speed up.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5qYe4uQIU3pjazOQ08RdYR","type":"Asset","createdAt":"2024-12-27T10:22:54.823Z","updatedAt":"2024-12-27T10:22:54.823Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Interval Running Desktop","description":"Woman running","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5qYe4uQIU3pjazOQ08RdYR/f6cf3a6e30a245f79379f590e13dcae6/interval-run.jpg","details":{"size":1863057,"image":{"width":3360,"height":3360}},"fileName":"interval-run.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4k9HWJ8Ak34Wtje47VOtoX","type":"Asset","createdAt":"2024-12-27T10:22:16.043Z","updatedAt":"2024-12-27T10:22:16.043Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Interval Running Mobile","description":"Woman running","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/4k9HWJ8Ak34Wtje47VOtoX/cda38f36eda297c4271ef3215b2bcd11/interval-run-mobile.jpg","details":{"size":171638,"image":{"width":800,"height":800}},"fileName":"interval-run-mobile.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5qYe4uQIU3pjazOQ08RdYR","type":"Asset","createdAt":"2024-12-27T10:22:54.823Z","updatedAt":"2024-12-27T10:22:54.823Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Interval Running Desktop","description":"Woman running","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/5qYe4uQIU3pjazOQ08RdYR/f6cf3a6e30a245f79379f590e13dcae6/interval-run.jpg","details":{"size":1863057,"image":{"width":3360,"height":3360}},"fileName":"interval-run.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Is Interval Running?","Types Of Interval Running Workouts","How To Do Interval Running","What Should I Do In Between Work Intervals?","Interval Running Tips From A Coach","What Are The Benefits Of Interval Running?","Interval Running Workout Examples","FAQs"],"introductionText":"Whether you’re a seasoned 5k-er at your weekly run club or you’re training for another marathon, sometimes you get to a point where you feel like you’re struggling to make progress.","content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"You’re still lacing up your shoes, heading out on every run, putting in the effort–but however hard you try you can’t seem to pick up the pace and reduce the minutes on the clock.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If this is the case, it might be time to take a look at your training and make some adjustments. 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":{"sys":{"id":"6Gy3JESOK4ssCUC9PZGakY","type":"Link","linkType":"Entry"}}},"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. If you have any health concerns, you should always consult a health professional before doing interval running.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Run faster, recover better, and feel stronger: The Gymshark Training app has everything you need to help you perform better. From running warm-ups to guided interval runs and lower body strength sessions–access everything you need to help you level up your running for free.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5dRQNNJrf6sWVgQ5MkyHvC","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"References:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Thirumurugan, M.S., Sivagnanam, D.P. and Arumugam, S. (2018). ","nodeType":"text"},{"data":{"uri":"https://www.researchgate.net/publication/340095503_SPRINT_INTERVAL_TRAINING_IMPROVE_SPEED_AND_EXPLOSIVE_POWER_AMONG_ATHLETES"},"content":[{"data":{},"marks":[],"value":"Sprint Interval Training Improves Speed and Explosive Power Among Athletes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Koral, J., Oranchuk, D.J., Herrera, R. and Millet, G.Y. (2017). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC5839711/"},"content":[{"data":{},"marks":[],"value":"Six Sessions of Sprint Interval Training improves running performance in trained athletes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Talisa Emberts, Porcari, J., Dobers-tein, S., Steffen, J. and Foster, C. (2013). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC3772611/"},"content":[{"data":{},"marks":[],"value":"Exercise Intensity and Energy Expenditure of a Tabata Workout","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Filipas, L., Bonato, M., Gallo, G. and Codella, R. (2021). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC9299127/#:~:text=Each%20intervention%20effectively%20improved%20endurance,representing%20the%20only%20physiological%20correlate."},"content":[{"data":{},"marks":[],"value":"Effects of 16 weeks of pyramidal and polarized training intensity distributions in well‐trained endurance runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Helgerud, J., Hoydal, K., Wang, E., Karlsen, T., Berg, P., Bjerkaas, M., Simonsen, T., Helgesen, C., Hjorth, N., Bach, R. And Hoff, J. (2007). ","nodeType":"text"},{"data":{"uri":"https://onlinelibrary.wiley.com/doi/10.1111/sms.14493"},"content":[{"data":{},"marks":[],"value":"Aerobic high-intensity intervals improve VO2max more than moderate training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Skovgaard, C., Christiansen, D., Martínez-Rodríguez, A. and Bangsbo, J. (2023). ","nodeType":"text"},{"data":{"uri":"https://onlinelibrary.wiley.com/doi/10.1111/sms.14493"},"content":[{"data":{},"marks":[],"value":"Similar improvements in 5-km performance and maximal oxygen uptake with submaximal and maximal 10-20-30 training in runners, but increase in muscle oxidative phosphorylation occur only with maximal effort training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Casado, A., Hanley, B., Santos-Concejero, J. and Ruiz-Pérez, L.M. (2019). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/31045681/"},"content":[{"data":{},"marks":[],"value":"World-class long-distance running performances are best predicted by volume of easy runs and deliberate practice of short-interval and tempo runs","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Barnes, K.R. and Kilding, A.E. (2015). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4555089/#:~:text=The%20steady%2Dstate%20oxygen%20consumption,Figure%201)%20%5B4%5D."},"content":[{"data":{},"marks":[],"value":"Running economy: measurement, norms, and Determining Factors","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Barnes, K.R., Hopkins, W.G., McGuigan, M.R. and Kilding, A.E. (2013). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/23538293/"},"content":[{"data":{},"marks":[],"value":"Effects of Different Uphill Interval-Training Programs on Running Economy and Performance","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"JANSSON, E., ESBJÖRNSSON, M., HOLM, I. and JACOBS, I. (1990). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/2150579/"},"content":[{"data":{},"marks":[],"value":"Increase in the proportion of fast-twitch muscle fibres by sprint training in males","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Laforgia, J., Withers, R.T. and Gore, C.J. (2006). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/17101527/"},"content":[{"data":{},"marks":[],"value":"Effects of exercise intensity and duration on the excess post-exercise oxygen consumption","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Skelly, L.E., Andrews, P.C., Gillen, J.B., Martin, B.J., Percival, M.E. and Gibala, M.J. (2014). ","nodeType":"text"},{"data":{"uri":"https://www.researchgate.net/publication/261952856_High-intensity_interval_exercise_induces_24-h_energy_expenditure_similar_to_traditional_endurance_exercise_despite_reduced_time_commitment"},"content":[{"data":{},"marks":[],"value":"High-intensity interval exercise induces 24-h energy expenditure similar to traditional endurance exercise despite reduced time commitment","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Marlina, L., Purba, A., Pandia, V., Adiwinata, M., Harahap, N. and Womsiwor, D. (2023). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC10227839/#:~:text=This%20process%20of%20reducing%20anxiety,Training%20(25%2C%2026)."},"content":[{"data":{},"marks":[],"value":"Differences Interval Training and Continuous Training on Endorphin Level and Anxiety Degrees in SECABA Rindam III Siliwangi Student Soldiers with Moderate Anxiety","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Campos, Y., Casado, A., Vieira, J.G., Guimarães, M., Sant’Ana, L., Leitão, L., da Silva, S.F., Silva Marques de Azevedo, P.H., Vianna, J. and Domínguez, R. (2021). ","nodeType":"text"},{"data":{"uri":"https://www.thieme-connect.de/products/ejournals/abstract/10.1055/a-1559-3623"},"content":[{"data":{},"marks":[],"value":"Training-intensity Distribution on Middle- and Long-distance Runners: A Systematic Review","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Litleskare, S., Enoksen, E., Sandvei, M., Støen, L., Stensrud, T., Johansen, E. and Jensen, J. (2020). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/32485945/"},"content":[{"data":{},"marks":[],"value":"Sprint Interval Running and Continuous Running Produce Training Specific Adaptations, Despite a Similar Improvement of Aerobic Endurance Capacity—A Randomized Trial of Healthy Adults","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2025-01-06T00:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5WbU0AVoOs7avfDvRqQZS0","type":"Entry","createdAt":"2024-12-06T11:19:43.182Z","updatedAt":"2026-03-05T14:50:21.087Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":191,"revision":17,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"What Is Hyrox? Your Guide To The Latest Fitness Trend","caption":"Thinking of competing in a Hyrox race, or just want to know what Hyrox is? We share the all-important details of the functional fitness trend of the year.","slug":"what-is-hyrox","stores":["AU","CA","DK","EU","FI","GB","NO","SE","RW","US","FR"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}},"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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"sys":{"type":"Link","linkType":"Entry","id":"7KWyylnLukYo69gFymEit4"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}}],"metaTitle":"What Is Hyrox? Your Guide To The Latest Fitness Trend","metaDescription":"Thinking of competing in a Hyrox race, or just want to know what Hyrox is? We share the all-important details of the functional fitness trend of the year.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3ECQWjyBox1GqzmBhom4gN","type":"Asset","createdAt":"2024-12-06T10:07:38.099Z","updatedAt":"2024-12-06T10:07:38.099Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"What Is Hyrox Desktop","description":"Man on rowing machine","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3ECQWjyBox1GqzmBhom4gN/7e57a32ec42b1dc5cdeed93e60359520/hyrox-1.jpg","details":{"size":3288833,"image":{"width":3360,"height":3360}},"fileName":"hyrox-1.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2GfJ0968MBv08xS1xHRd9x","type":"Asset","createdAt":"2024-12-06T10:08:07.927Z","updatedAt":"2024-12-06T10:08:07.927Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"What Is Hyrox Mobile","description":"Man on rowing machine","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/2GfJ0968MBv08xS1xHRd9x/d79ec2744303fe009e4d53fb3ea8c81d/hyrox-2.jpg","details":{"size":297936,"image":{"width":800,"height":800}},"fileName":"hyrox-2.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3ECQWjyBox1GqzmBhom4gN","type":"Asset","createdAt":"2024-12-06T10:07:38.099Z","updatedAt":"2024-12-06T10:07:38.099Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"What Is Hyrox Desktop","description":"Man on rowing machine","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3ECQWjyBox1GqzmBhom4gN/7e57a32ec42b1dc5cdeed93e60359520/hyrox-1.jpg","details":{"size":3288833,"image":{"width":3360,"height":3360}},"fileName":"hyrox-1.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Is Hyrox?","The Benefits Of Hyrox","What Are The 8 Hyrox Stations?","FAQs"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Disclaimer: We are not affiliated, associated, authorized, endorsed by, or in any way officially connected with Hyrox, or any of its subsidiaries or its affiliates. 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. 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. Training exercises that help with ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-improve-your-grip-strength"},"content":[{"data":{},"marks":[],"value":"grip strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and specifically practicing running with kettlebells will help with these.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"100m Sandbag Lunge","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hitting the glutes and thighs, these sandbag lunges can feel pretty brutal at this late stage in the race. Make sure your knee touches the ground on each rep. Again, you'll want to do plenty of practice of these under fatigue during your training.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"100 Reps Wall Balls","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If those legs weren't tired enough, you finish things off with 100 ","nodeType":"text"},{"data":{"uri":"/blog/article/wall-ball-exercise-benefits-and-how-to-do-them-properly"},"content":[{"data":{},"marks":[],"value":"wall balls","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". These are a quad burner, but break them into manageable chunks (e.g. 20 reps at a time) and be strict with your rest periods before going back into them (practice this in your training beforehand to find what works best for you). 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). ","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":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schumann, M., Feuerbacher, J.F., Sünkeler, M., Freitag, N., Rønnestad, B.R., Doma, K. and Lundberg, T.R. (2021). ","nodeType":"text"},{"data":{"uri":"https://link.springer.com/article/10.1007/s40279-021-01587-7?cjdata=MXxZfDB8WXww&utm_medium=affiliate&utm_source=commission_junction&utm_campaign=CONR_BOOKS_ECOM_GL_PBOK_ALWYS_DEEPLINK&utm_content=textlink&utm_term=PID100046856&CJEVENT=be24a068f38311ef8085009a0a18b8fb"},"content":[{"data":{},"marks":[],"value":"Compatibility of Concurrent Aerobic and Strength Training for Skeletal Muscle Size and Function: An Updated Systematic Review and Meta-Analysis","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2024-12-06T00:00+00:00","rightColumnLayout":true}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1HxoKTFjAK81MPseEP8ZVO","type":"Entry","createdAt":"2020-08-17T10:59:57.867Z","updatedAt":"2025-02-12T16:46:30.917Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":130,"revision":19,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"The 5 Best Hip Stretches To Improve Hip Mobility","caption":"Hip mobility is often overlooked, but if you want to keep your squats low, your runs faster, and keep hip tightness at bay, try these hip mobility exercises.","slug":"best-hip-stretches-to-improve-hip-mobility","stores":["AU","CA","DK","EU","FI","NO","SE","RW","US","GB"],"metaTitle":"The 5 Best Hip Stretches To Improve Hip Mobility","metaDescription":"Hip mobility is often overlooked, but if you want to keep your squats low, your runs faster, and keep hip tightness at bay, try these hip mobility exercises.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3CWdcWjSnzus18gyNUrOCZ","type":"Asset","createdAt":"2024-09-18T09:21:06.697Z","updatedAt":"2024-09-18T09:21:06.697Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Hip Stretches","description":"Woman stretching","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3CWdcWjSnzus18gyNUrOCZ/908b02fa00cdb4df7e4e12b64e9d6b55/desktop-hip-stretches.jpg","details":{"size":1501696,"image":{"width":3360,"height":3360}},"fileName":"desktop-hip-stretches.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"64CDajkFHvq0XmrFf0Hc8V","type":"Asset","createdAt":"2024-09-18T09:20:44.536Z","updatedAt":"2024-09-18T09:20:44.536Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Hip Stretches","description":"Woman stretching","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/64CDajkFHvq0XmrFf0Hc8V/79edf7b88d8bb77a38a3a7658cf3c107/mobile-hip-stretches.jpg","details":{"size":176155,"image":{"width":800,"height":800}},"fileName":"mobile-hip-stretches.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3CWdcWjSnzus18gyNUrOCZ","type":"Asset","createdAt":"2024-09-18T09:21:06.697Z","updatedAt":"2024-09-18T09:21:06.697Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Hip Stretches","description":"Woman stretching","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3CWdcWjSnzus18gyNUrOCZ/908b02fa00cdb4df7e4e12b64e9d6b55/desktop-hip-stretches.jpg","details":{"size":1501696,"image":{"width":3360,"height":3360}},"fileName":"desktop-hip-stretches.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Is The Hip Joint?","The 5 Best Hip Mobility Exercises You Need To Try","What Causes Extremely Tight Hips?","Why Should You Do Hip Mobility Stretches?","Hip Stretches FAQs"],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Once upon a time, we could happily sit crosslegged and leap off the ground in seconds. 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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}},"publishDate":"2020-08-17T00:00+01:00"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6gzxjE22vqDFyjmpugZ8uJ","type":"Entry","createdAt":"2024-05-20T15:42:13.960Z","updatedAt":"2026-02-18T09:23:14.551Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":330,"revision":28,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"blogPost"}},"locale":"en-US"},"fields":{"title":"The Best Workout Splits For Every Goal","caption":"A workout split can make or break a good gym routine. Learn what the different workout splits are and how choose the best one for your training level and goals.","slug":"the-best-workout-splits-for-every-goal","stores":["AU","CA","DK","EU","FI","NO","SE","RW","US","GB","FR"],"author":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4LWjMVTE2UhIOLXXLKMasZ","type":"Entry","createdAt":"2024-02-16T08:48:28.851Z","updatedAt":"2026-01-26T15:22:58.558Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":57,"revision":14,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"author"}},"locale":"en-US"},"fields":{"name":"Alex Kirkup-Lee","slug":"alex-kirkup-lee","avatar":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"12gSAB8V9yxpK04rY80W0G","type":"Asset","createdAt":"2024-09-17T14:05:20.807Z","updatedAt":"2024-09-17T14:05:20.807Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"en-US"},"fields":{"title":"Alex Kirkup Lee","description":"","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/12gSAB8V9yxpK04rY80W0G/5f58d45660239da6c06b58fc05553105/Alex_Kirkup_Lee.jpg","details":{"size":33031,"image":{"width":200,"height":200}},"fileName":"Alex Kirkup Lee.jpg","contentType":"image/jpeg"}}},"bio":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Meet Alex Kirkup-Lee, a Contributor (once Content Writer for Central) whose passion for fitness fuels every word she writes. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"As a certified L3 Personal Trainer and L1 CrossFit Coach, Alex’s expertise spans from guiding ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"runners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to helping clients ","nodeType":"text"},{"data":{"uri":"/blog/article/best-shoulder-exercises"},"content":[{"data":{},"marks":[],"value":"build strength","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[],"value":"hybrid athlete","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" with a love for pushing limits, she’s in her element with deadlifts, rowing, and wallballs. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether she’s coaching or creating content, Alex is driven by one goal: to inspire others to reach their fitness potential.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"bioSummary":"Meet Alex Kirkup-Lee, a Contributor whose passion for fitness fuels every word she writes.","role":"Contributor","isGymsharkEmployee":false,"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7MwVD1uE2dYFBcXKum1GX1","type":"Entry","createdAt":"2024-09-27T15:35:21.515Z","updatedAt":"2025-03-19T12:23:16.122Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":18,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Hybrid Training","slug":"hybrid-training","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Hybrid Training","metaDescription":"Inspired by athletes like Lucy Davis? Explore how to mix strength training with cardio to become the ultimate endurance athlete."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}}],"noIndex":false,"noFollow":false,"metaTitle":"Alex Kirkup-Lee","metaDescription":"Read articles by Alex Kirkup-Lee, on Gymshark Central."}},"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. Explore detailed workout plans, how-to guides and much more at Gymshark Central.","featuredPosts":null,"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5LnOXP1IiATxZRgAvSq1vv","type":"Entry","createdAt":"2024-09-26T16:53:03.928Z","updatedAt":"2025-03-19T12:22:31.766Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":30,"revision":7,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Workout Types","slug":"workout-types","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Workout Types","metaDescription":"Wondering what the difference is between interval and threshold training? We cover the basics so that you can get the most from your workouts - and keep things exciting. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}}],"metaTitle":"The Best Workout Splits For Every Goal","metaDescription":"A workout split can make or break a good gym routine. Learn what the different workout splits are and how choose the best one for your training level and goals.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7uIyWDds8HgdYloxjGOMqb","type":"Asset","createdAt":"2024-09-16T12:53:01.396Z","updatedAt":"2024-09-16T12:53:01.396Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Man sitting on weight bench in gym","description":"Man sitting on weight bench in gym","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7uIyWDds8HgdYloxjGOMqb/ab907015e986694114416621498ad0de/desktop-workout-split.jpg","details":{"size":3057331,"image":{"width":3360,"height":3360}},"fileName":"desktop-workout-split.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4dyTJmO3NjTFJxy53u4paW","type":"Asset","createdAt":"2024-09-16T12:52:39.548Z","updatedAt":"2024-09-16T12:52:39.548Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"locale":"en-US"},"fields":{"title":"Workout Split","description":"Man sitting on weight bench in gym","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/4dyTJmO3NjTFJxy53u4paW/20791545b9daec52baef62c91e1ebb6c/mobile-workout-split.jpg","details":{"size":273851,"image":{"width":800,"height":800}},"fileName":"mobile-workout-split.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7uIyWDds8HgdYloxjGOMqb","type":"Asset","createdAt":"2024-09-16T12:53:01.396Z","updatedAt":"2024-09-16T12:53:01.396Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Man sitting on weight bench in gym","description":"Man sitting on weight bench in gym","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7uIyWDds8HgdYloxjGOMqb/ab907015e986694114416621498ad0de/desktop-workout-split.jpg","details":{"size":3057331,"image":{"width":3360,"height":3360}},"fileName":"desktop-workout-split.jpg","contentType":"image/jpeg"}}},"tableOfContents":["What Is A Workout Split?","What Is The Most Effective Workout Split?","Best Workout Split For Beginners: Full Body Workout Split","Best Workout Split For Intermediate Lifters: Push Pull Legs Workout Split","Best Workout Split For Strength Gains: Upper Lower Split Workout","Best Workout Split For Muscle Gain (Hypertrophy): Body Part Workout Split"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Are you guilty of walking into the gym, taking a look around, and jumping on whatever piece of equipment is free - no plan in mind? We've all been there. But, if this is something you do on the regular, you might want to consider implementing a workout split into your training regime. This is a way of planning out your strength training workouts to make them more effective, enjoyable and time-efficient. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Just having a workout split, however, is not enough. You need to select the ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"right","nodeType":"text"},{"data":{},"marks":[],"value":" one. 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. You’ll be an expert on workout splits before you know it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"From squat-proof leggings to carry you through new 1 rep maxes to seamless t-shirts that accentuate your shoulder and biceps on arm day–whatever body part you're training and no matter what lift is on the cards, our lifting range will carry you through every single rep.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5RrYgXENODRbGh07L43zvC","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Is A Workout Split?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"A workout split is a way of organizing your strength training into an effective, time-efficient program. 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. Here's our guide to the best workout splits, and how you can choose the right one for you.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best Workout Split For Beginners: Full Body Workout Split","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Number of Days:","nodeType":"text"},{"data":{},"marks":[],"value":" 2 or 3-day workout split","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether you’re a beginner looking to start building a well-rounded physique, or you’re someone who’s time pressured and wants a workout that gives them the best bang for their buck - a full body workout split will give your muscles all the attention they need. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"By not prioritizing certain muscle groups over another, the full body workout split will allow you to hit all the major muscle groups in less time, making it suited to those who are time-poor and looking for a 2 or 3-day workout split.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"A 3-day Full Body Workout Split May Look Like This:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday:","nodeType":"text"},{"data":{},"marks":[],"value":" Full Body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tuesday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday:","nodeType":"text"},{"data":{},"marks":[],"value":" Full Body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thursday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday:","nodeType":"text"},{"data":{},"marks":[],"value":" Full Body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Saturday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Sunday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Benefits Of Full Body Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Ideally suited to ","nodeType":"text"},{"data":{"uri":"compound-vs-isolation-exercises#compound-exercises-everything-you-need-to-know"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"compound training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":":","nodeType":"text"},{"data":{},"marks":[],"value":" Full body split prioritizes exercises that engage multiple muscle groups at once (compound exercises) to promote muscle growth and improve coordination, flexibility, and mobility.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Time efficient:","nodeType":"text"},{"data":{},"marks":[],"value":" Working with each muscle group in every session means you only need to train 2 to 3 days a week to see progress. Studies back this up, finding that as long as the weekly volume of work is the same, two full-body workout splits a week, elicit the same strength gains and muscle hypertrophy as a 4-day split-muscle routine [","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/30558493/"},"content":[{"data":{},"marks":[],"value":"1","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"].","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Flexibility:","nodeType":"text"},{"data":{},"marks":[],"value":" Plenty of time to program in rest days or days focusing on other training e.g. cardio. If you miss a day it won’t disproportionately affect certain muscle groups, allowing for consistent progress.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Increased calorific burn:","nodeType":"text"},{"data":{},"marks":[],"value":" Compound exercises require more energy expenditure than isolation exercises, so this method of training is good for increased calorie burn, enhancing fat loss, and cardio.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Drawbacks of Full Body Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Some muscles may be neglected:","nodeType":"text"},{"data":{},"marks":[],"value":" Your training may prioritize certain muscle groups over others which may lead to muscular imbalances.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Hard to increase training frequency without overtraining: ","nodeType":"text"},{"data":{"uri":"https://www.acsm.org/docs/default-source/files-for-resource-library/a-road-map-to-effective-muscle-recovery.pdf"},"content":[{"data":{},"marks":[],"value":"The American Council of Sports Medicine (ACSM) Guidelines","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" suggest allowing at least 48 hours between resistance training exercise sessions for a major muscle group. 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. Put that together, and it will look something like this:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday: Push","nodeType":"text"},{"data":{},"marks":[],"value":" ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"(chest, shoulders, triceps)","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. bench press, overhead press, or landmine press","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday: Pull (back and biceps)","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. deadlifts, pull ups, lat pull down","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday: Legs (quads, hamstring, glutes, calves)","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-squat"},"content":[{"data":{},"marks":[],"value":"back squats","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", RDLs, hip thrusts","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Traditionally, this training split groups together related muscle groups into one session, using compound movements to hit all the target muscle groups. This maximizes training volume of target muscles during the session, whilst giving adequate time for recovery between training days, ","nodeType":"text"},{"data":{"uri":"https://www.aston.ac.uk/sport/news/tips/fitness-exercise/push-pull-legs"},"content":[{"data":{},"marks":[],"value":"making it one of the most efficient training splits","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" [2].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Advanced lifters may further increase the intensity by cycling the push pull legs split workout plan 3 days on, 1 day off to increase the training volume and maximise gains [","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27433992/"},"content":[{"data":{},"marks":[],"value":"3","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Benefits Of Push Pull Legs Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Prioritizes compound exercises:","nodeType":"text"},{"data":{},"marks":[],"value":" These hit most or all of the target muscle groups for that training day to maximize training stimulus.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Adequate recovery time:","nodeType":"text"},{"data":{},"marks":[],"value":" The same muscle group is never worked on consecutive days, giving time for the muscles to recover before training again.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tailor to your goals:","nodeType":"text"},{"data":{},"marks":[],"value":" The 3 day workout split provides the option to focus on cardio and conditioning on the alternate days, or you may choose to add in an extra leg day or accessory work day to hone in on specific muscle groups you want to target.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Drawbacks of Push Pull Legs Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"3 day workout split may not be enough training stimulus to elicit muscle growth:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":" The three day split only focuses on major muscle groups once a week. Ideally, you want to be training each major group at least twice a week to maximize gains [","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27102172/"},"content":[{"data":{},"marks":[],"value":"4","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"].","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Little room for flexibility:","nodeType":"text"},{"data":{},"marks":[],"value":" Using a 3 day on, 1 day off rolling schedule is unpredictable, as your rest days will change each week.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"May not be suited to those who are time-poor:","nodeType":"text"},{"data":{},"marks":[],"value":" PPL workouts can take more than 60 minutes because they are focusing on multiple muscle groups in each session.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best Workout Split For Strength Gains: Upper Lower Split Workout","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Number of days:","nodeType":"text"},{"data":{},"marks":[],"value":" 2, 3, 4, 5 or even 6-day workout split.","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"Walk into a gym and this will, hands down, be the workout split the majority of lifters are following: It’s easy to program, it can be done as many (or as few) days as you want, and most importantly, it’s effective.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The upper-lower workout split follows one day where you train the upper body muscles (i.e. chest, back, shoulders, biceps, triceps) and the next lower body muscles (i.e. glutes, quads, hamstrings, calves). This gives plenty of time in each session to focus on heavy compound exercises combined with lighter accessory work.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The best way to program this split is over 4 days, as ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/26008801/"},"content":[{"data":{},"marks":[],"value":"studies have proven","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" strength training performed over a 4-day workout split to be just as effective in building fat-free muscle mass and strength as a 6-day workout split, whilst allowing adequate time for recovery [5].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"A 4-day Workout Split Would Look Something Like This:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday:","nodeType":"text"},{"data":{},"marks":[],"value":" Upper body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tuesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Lower body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Rest / Cardio / Accessory work","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thursday:","nodeType":"text"},{"data":{},"marks":[],"value":" Upper body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday:","nodeType":"text"},{"data":{},"marks":[],"value":" Lower body","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Saturday","nodeType":"text"},{"data":{},"marks":[],"value":": Rest / Cardio / Accessory work","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Sunday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest / Cardio / Accessory work","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Benefits of Upper Lower Split Workout:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Adequate recovery time:","nodeType":"text"},{"data":{},"marks":[],"value":" The same muscle groups are not trained on consecutive days, giving muscles at least 48 hours between sessions to recover.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Flexible:","nodeType":"text"},{"data":{},"marks":[],"value":" Easy to scale up or down depending on the number of days you want to train.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Time for focusing on additional goals:","nodeType":"text"},{"data":{},"marks":[],"value":" If taking the 4-day workout split, you have days spare to focus on other goals e.g. cardio/conditioning or accessory work.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Effective for building muscle strength and size:","nodeType":"text"},{"data":{},"marks":[],"value":" Work to a 4-day workout split or more to hit each major muscle group twice a week, providing adequate stimulus for muscle growth and strength gains.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Drawbacks of Upper Lower Split Workout:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Some muscles may get neglected:","nodeType":"text"},{"data":{},"marks":[],"value":" Without careful programming, you may neglect some muscle groups whilst overtraining others. This could lead to muscular imbalances over time.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best Workout Split For Muscle Gain (Hypertrophy): Body Part Workout Split","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Number of days:","nodeType":"text"},{"data":{},"marks":[],"value":" 5 day workout split","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"Back in the day, bodybuilders would train to something called the ‘Bro Split Workout’, which would see them train a different muscle group each day. The thinking behind this was that you could accelerate ","nodeType":"text"},{"data":{"uri":"/blog/article/hypertrophy-training"},"content":[{"data":{},"marks":[],"value":"hypertrophy","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" in a single muscle group by focusing a whole session on it and giving it a whole week to recover before training it again.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Fast forward to 2024, and we’ve got a bit more knowledge under our belts and know that ideally, we want to be hitting each muscle group more frequently than that (ideally twice a week). The body part workout split takes the foundations of the bro workout split, breaking up training into specific body parts, usually focusing on two body parts per day. Whilst it does include some compound lifts, this style of training prioritizes ","nodeType":"text"},{"data":{"uri":"/compound-vs-isolation-exercises#isolation-exercises-everything-you-need-to-know"},"content":[{"data":{},"marks":[],"value":"isolation exercises","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and accessory work, to hone in on developing the singular muscle group(s) being worked, making it ideally suited to bodybuilders.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"The Body Part Workout Split May Look Something Like This:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Monday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Chest & Biceps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Tuesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Quads & Glutes","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wednesday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Thursday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Back & Triceps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Friday: ","nodeType":"text"},{"data":{},"marks":[],"value":"Glutes & Hamstrings","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Saturday:","nodeType":"text"},{"data":{},"marks":[],"value":" Shoulders & Traps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Sunday:","nodeType":"text"},{"data":{},"marks":[],"value":" Rest","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Advantages Of Body Part Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Good for hypertrophy","nodeType":"text"},{"data":{},"marks":[],"value":": Prioritizes isolation exercises focusing on singular muscle groups, allowing you to train it through a lot of volume in a single session.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"You can choose the specific muscle group you want to grow:","nodeType":"text"},{"data":{},"marks":[],"value":" e.g. if ","nodeType":"text"},{"data":{"uri":"/blog/article/best-bodyweight-glute-exercises"},"content":[{"data":{},"marks":[],"value":"growing your glutes","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" is a priority, you can program to train them twice (as above), or even three times a week.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Adequate recovery time:","nodeType":"text"},{"data":{},"marks":[],"value":" You can train every day without the risk of overtraining because the same muscle groups aren’t trained on consecutive days.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Disadvantages Of Body Part Workout Split:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Risk of overtraining a muscle group:","nodeType":"text"},{"data":{},"marks":[],"value":" A whole session dedicated to two muscle groups is still quite a high volume, particularly for the smaller muscles such as the arm muscles.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Prioritizes isolation movements over ","nodeType":"text"},{"data":{"uri":"/blog/article/compound-vs-isolation-exercises"},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"compound exercises","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"bold"}],"value":":","nodeType":"text"},{"data":{},"marks":[],"value":" May neglect multi-joint movements that translate directly to everyday life in favor of working a single muscle group at a time.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Little room for flexibility:","nodeType":"text"},{"data":{},"marks":[],"value":" If you miss a day, you risk throwing out your training balance for the week.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{"target":{"sys":{"id":"9fXyvqd1gLjFw5KkKfARh","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"There’s no best or worst when it comes to workout splits. Ultimately, the style of training you decide to follow is dependent on you and your lifestyle.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"3mQ9heD9dxXSU1Dazy4F5E","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re serious about your goals or just want to walk into the gym with confidence that you know exactly what you’re doing, then implementing something like a workout split will be a game changer. Choosing the right workout split is the first step, but the hard work starts when you get in the gym. You’ll only get out what you put in so whatever workout split you choose, be consistent and stick with it – we think you’ll be surprised with the results you see.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Take the guesswork out of your workouts and track every session in The Gymshark Training App.","nodeType":"text"}],"nodeType":"heading-5"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"232YTVzWHUCr2xdAwVgsaG","type":"Entry","createdAt":"2024-09-30T15:33:17.945Z","updatedAt":"2024-12-11T15:18:08.621Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":15,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"en-US"},"fields":{"contentfulLabel":"Download The Gymshark Training App (General/BAU Conditioning)","buttonOneLabel":"Download","buttonOneLink":"https://gymshark.onelink.me/iy1s/conditioning","buttonOneVariant":"primary","buttonTwoVariant":"primary"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"References:","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Grgic, J. and Krieger, J. (2018). How many times per week should a muscle be trained to maximize muscle hypertrophy? A systematic review and meta-analysis of studies examining the effects of resistance training frequency. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Aston University (n.d.). ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"The Push/Pull/Legs Routine for Muscle Gains | Aston University","nodeType":"text"},{"data":{},"marks":[],"value":". ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2016). Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Ribeiro, A.S., Schoenfeld, B.J., Silva, D.R.P., Pina, F.L.C., Guariglia, D.A., Porto, M., Maestá, N., Burini, R.C. and Cyrino, E.S. (2015). Effect of Two- Versus Three-Way Split Resistance Training Routines on Body Composition and Muscular Strength in Bodybuilders: A Pilot Study.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Roberts, B.M., Nuckols, G. and Krieger, J.W. (2020). Sex Differences in Resistance Training. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Cureton, K.J., Collins, M.A., Hill, D.W. and McElhannon, F.M. (1988). Muscle hypertrophy in men and women.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2024-05-09T10:00+01:00"}}],"featuredType":"Editors Picks","tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4kXx0XsJIYorbHTPW55cAO","type":"Entry","createdAt":"2024-09-27T16:40:50.430Z","updatedAt":"2025-03-19T12:22:46.976Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":42,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Dumbbell Exercises","slug":"dumbbell-exercises","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Dumbbell Exercises","metaDescription":"With minimal equipment (and set up) required, dumbbell exercises can be just as powerful as their barbell equivalent. Don't believe us? Try our favourites..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2xM9dkwOuecFeMauG3xNSW","type":"Entry","createdAt":"2024-09-27T14:37:26.555Z","updatedAt":"2025-03-19T12:25:04.814Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":39,"revision":9,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Stretching & Mobility","slug":"stretching-and-mobility","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Stretching And Mobility Workouts From Gymshark","metaDescription":"Improve flexibility and relieve tight muscles with expert stretching and mobility recommendations to aid your training, and everyday life."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2IXyh6RTT7u8jvyZddVaQR","type":"Entry","createdAt":"2024-09-27T17:00:55.279Z","updatedAt":"2025-03-19T12:26:06.681Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":40,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Arm Workouts","slug":"arm-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Arm Workouts","metaDescription":"If you're looking to grow big arms, you need to ensure that your workouts focus on hitting both your biceps and your triceps. Interested? Explore the latest..."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1xQUc8EFxDyuX971uNHzUS","type":"Entry","createdAt":"2024-09-27T15:12:21.585Z","updatedAt":"2025-03-19T12:21:54.266Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":62,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Leg Workouts","slug":"leg-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Leg Workouts From Gymshark","metaDescription":"Never skip leg day again. Whether you're looking to build your quads, your hamstrings, or even your calves, discover expert-led leg workouts designed to push you. \n"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"VYlLQ8fOdm8HmMnrPIT75","type":"Entry","createdAt":"2024-09-27T14:29:09.946Z","updatedAt":"2025-03-19T12:22:06.765Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":52,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Ab Workouts","slug":"ab-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Ab Workouts From Gymshark","metaDescription":"Improve your core strength with ab workouts that will have you feeling the burn. From beginner ab workouts to more advanced ab exercises, you'll find something that's right for you."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"hobx6M6N4eIJtty5tavqi","type":"Entry","createdAt":"2024-09-27T16:46:48.316Z","updatedAt":"2025-03-19T12:23:40.128Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":33,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Running","slug":"running","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Running From Gymshark","metaDescription":"From your first mile to your fastest, we've got the tools to help you hit the ground running and turn every stride into a success. "}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TdxCKk9X4XtJjLqJIhV3g","type":"Entry","createdAt":"2024-09-27T16:51:44.901Z","updatedAt":"2025-03-19T12:30:00.409Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":23,"revision":6,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Beginners","slug":"beginners","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Beginners","metaDescription":"New to fitness or coming back from a long hiatus? Don't panic. We've got the tools and workout content to help you achieve your goals - whatever they may be."}}],"showSignUp":true,"noIndex":false}},"tags":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6ik75CsMAX8l3K9cwoyXhk","type":"Entry","createdAt":"2024-09-27T15:33:50.165Z","updatedAt":"2025-03-19T12:23:28.101Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":16,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Back Workouts","slug":"back-workouts","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Back Workouts","metaDescription":"Looking to build a bigger back? From unilateral exercises to compound lifts and isolation movements - we'll show you how to do each one, with tips to ensure your form is on point."}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4vatEelVMvANxsDSAtRL9i","type":"Entry","createdAt":"2024-09-27T16:28:29.174Z","updatedAt":"2025-03-19T12:21:33.199Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":37,"revision":5,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"tag"}},"locale":"en-US"},"fields":{"title":"Bodybuilding","slug":"bodybuilding","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Bodybuilding From Gymshark ","metaDescription":"Following Cbum's lead, dive into the world of bodybuilding and discover how to blend strength training and nutrition for maximum gains and your dream physique."}}],"metaTitle":"CBum's Back Workout: Build A Trophy-Winning Back","metaDescription":"Chris Bumstead reveals his go-to back exercises to build a huge, muscular back. Get training techniques, form tips and more from the 5-time Classic Physique champion.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"fIOvOyiWNuyVnlhs7LnFt","type":"Asset","createdAt":"2024-09-16T12:09:41.648Z","updatedAt":"2024-09-16T12:09:41.648Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"CBum Back Workout","description":"Chris Bumstead on cable row machine","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/fIOvOyiWNuyVnlhs7LnFt/9d2b2df51fdce86e93c0d1b0d28afc1e/desktop-cbum-back-workout.jpg","details":{"size":2201248,"image":{"width":3360,"height":3360}},"fileName":"desktop-cbum-back-workout.jpg","contentType":"image/jpeg"}}},"mobileBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3PBiPbZfSBUTgbnuvuekCD","type":"Asset","createdAt":"2024-09-16T12:09:19.115Z","updatedAt":"2024-09-16T12:09:19.115Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"en-US"},"fields":{"title":"Chris Bumstead Back Workout","description":"Chris Bumstead on cable row machine","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/3PBiPbZfSBUTgbnuvuekCD/491b38fd1b37772178c5cab911465218/mobile-cbum-back-workout.jpg","details":{"size":201356,"image":{"width":800,"height":800}},"fileName":"mobile-cbum-back-workout.jpg","contentType":"image/jpeg"}}},"desktopBannerMedia":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"fIOvOyiWNuyVnlhs7LnFt","type":"Asset","createdAt":"2024-09-16T12:09:41.648Z","updatedAt":"2024-09-16T12:09:41.648Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"CBum Back Workout","description":"Chris Bumstead on cable row machine","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/fIOvOyiWNuyVnlhs7LnFt/9d2b2df51fdce86e93c0d1b0d28afc1e/desktop-cbum-back-workout.jpg","details":{"size":2201248,"image":{"width":3360,"height":3360}},"fileName":"desktop-cbum-back-workout.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["Who Is CBum?","Cbum’s Off-Season Back Workout","What Is CBum’s Workout Routine?","CBum’s 2024 Training Techniques"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Well-rounded traps pop. Long, defined lats create width in the back. And the erector spinae muscles snake down along the spine. His shoulders are wide, and his biceps pop. We all want a back like him (though none of us have come close).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"We’re talking, of course, about ","nodeType":"text"},{"data":{"uri":"https://www.instagram.com/CBUM/"},"content":[{"data":{},"marks":[],"value":"Chris Bumstead","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" (AKA CBum), 6-time Classic Physique champion.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If anyone knows how important a chiseled back is for scoring points on stage, it’s him. Defined abs and teardrops quads can get you far, but a strong back in the rear-double-biceps pose hangs the gold medal around your neck.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"And now, he’s shared his secrets, giving us every detail of how he chisels and carves the most impressive back in bodybuilding: This is Chris Bumstead’s off-season back workout.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you know anything about CBum, you’ll know he’s no stranger to hard work, and his back workout is no different. It’s heavy, it’s high volume, and it’s grueling, to say the least. But he knows more than anyone that if you really want to be the best, you need to show up and ‘do the work’–even when no one’s watching.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Have you got what it takes? We think so. But let’s see what you’ve got.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Put on your ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/products/gymshark-property-of-stringer-reps-red-aw24"},"content":[{"data":{},"marks":[],"value":"stringer vest","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", grab your ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/products/gymshark-silicone-grip-lifting-straps-black"},"content":[{"data":{},"marks":[],"value":"lifting straps","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", and get your ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/products/gymshark-double-prong-lifting-belt-black-ss24"},"content":[{"data":{},"marks":[],"value":"belt","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":": We're about to share the top-secret, insider deets of CBums' back-day workout. And if you find yourself feeling like giving up at any point, just think to yourself, ‘What would CBum do?’ and we’re pretty sure you’ll make it through.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What You'll Find In This Article:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Who Is CBum?","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Cbum’s Back Workout","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"What Is CBum’s Workout Routine?","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"CBum’s 2024 Training Techniques","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":". . .","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Who Is CBum?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re already wrapped up in the bodybuilding world, CBum needs no introduction. But, in case you’re new around here, let’s do a quick rundown:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Chris Bumstead is a savage. The reigning 6-time Classic Physique champion is deemed a GOAT in the bodybuilding world, following in the footsteps of Golden Era athletes such as ","nodeType":"text"},{"data":{"uri":"https://www.instagram.com/schwarzenegger/"},"content":[{"data":{},"marks":[],"value":"Arnold Schwarzenegger","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and ","nodeType":"text"},{"data":{"uri":"https://www.instagram.com/ronniecoleman8/"},"content":[{"data":{},"marks":[],"value":"Ronnie Coleman","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". Along the way, the 29-year-old Canadian has racked up a stellar social media following, well-loved for his down-to-earth videos of his life, training, and nutrition. He shows that winning isn’t easy and is vocal about his drive, discipline, and determination–showing the real work that goes into bodybuilding and inspiring fans and followers along the way.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"In 2018, he shook the internet with a viral ","nodeType":"text"},{"data":{"uri":"https://www.tiktok.com/@gymshark/video/6927709316220800262"},"content":[{"data":{},"marks":[],"value":"video of him removing his pump cover in the gym","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to show off his sculpted physique in his ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/products/gymshark-ribbed-tank-1pk-grey-aw23"},"content":[{"data":{},"marks":[],"value":"Gymshark tank","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". He became the face of Gymshark lifting. It’s been a while, and we’ve missed him, but CBum is returning to Gymshark (or Gymthark as Bumstead pronounces it), and his return is bigger than ever.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Now a dad, he juggles family life with his business ventures and training to bring home the Classic Physique title for the sixth time. And this time, he’s bringing us on the journey, sharing his off-season back workout to mark the reunion of CBum X Gymshark.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":". . .","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Cbum’s Off-Season Back Workout","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"‘If you walk on stage and you’re winning from the front, and then you turn around and whack them from the back, they stop judging. That’s the goal this year: Make it easy for the judges.’","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"But how do you create a lat spread like Chris Bumstead? Well, according to CBum, this year, during his off-season training, he’s hitting back twice a week with ‘","nodeType":"text"},{"data":{},"marks":[{"type":"bold"},{"type":"italic"}],"value":"high volume, heavy-ass weight","nodeType":"text"},{"data":{},"marks":[],"value":".’","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Following a ","nodeType":"text"},{"data":{"uri":"https://central.hymshark.com/article/the-best-workout-splits-for-every-goal#best-workout-split-for-intermediate-lifters-push-pull-legs-workout-split"},"content":[{"data":{},"marks":[],"value":"PPL workout split","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", CBum’s back workout falls on ‘pull day’–most commonly comprised of 5 or 6 back exercises, finished with a bicep exercise. He’ll also do some ","nodeType":"text"},{"data":{"uri":"/blog/article/best-back-exercises"},"content":[{"data":{},"marks":[],"value":"back exercises","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" later in the week (for example, on leg day). That’s high-volume work, but if you want to turn heads when you pull off your ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/products/gymshark-premium-legacy-hoodie-black-ss24"},"content":[{"data":{},"marks":[],"value":"pump cover","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" in the gym, it takes more than a little hard work.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, to give us an insight into what it takes to build a back like Bumstead's, he’s shared his thavage back workout with us. While we can’t guarantee an exact replica of CBum’s back upon doing these exercises, we can certainly learn a thing or two from his training.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"CBum’s Back Workout:","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lat Pulldown","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Bent Over Row","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Chest-Supported T Bar row","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Chest-Supported Dumbbell Row","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Preacher Curls & Hammer Curls Tri-Set","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"1. Lat Pulldown: 2 Sets Of 10-12 reps","nodeType":"text"}],"nodeType":"heading-2"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5pCRRJlkBVupPuj4VgbAOL","type":"Entry","createdAt":"2024-09-26T09:18:20.457Z","updatedAt":"2024-09-26T09:18:20.457Z","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":"Lat Pulldown (CBum)","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"z8N7atkiRKfgEUIkFyD95","type":"Asset","createdAt":"2024-09-26T09:18:18.610Z","updatedAt":"2024-09-26T09:18:18.610Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Lat Pulldown (CBum)","description":"Lat Pulldown (CBum)","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/z8N7atkiRKfgEUIkFyD95/0b53354db0f2da4280cc2816baf359aa/chris-bumstead-lat-pulldown.mp4","details":{"size":3265666},"fileName":"chris-bumstead-lat-pulldown.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":false,"showPauseVideoButton":false}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"With no specific warm-up, the Chris Bumstead back workout begins with a pulldown variation, which allows him to warm up his back and stretch his lats: In this case, he uses the ","nodeType":"text"},{"data":{"uri":"https://central.hymshark.com/article/master-the-lat-pulldown"},"content":[{"data":{},"marks":[],"value":"lat pulldown","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". As the name suggests, this mainly targets the ","nodeType":"text"},{"data":{"uri":"/blog/article/best-lat-exercises-for-building-a-bigger-back"},"content":[{"data":{},"marks":[],"value":"lats","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", which are fundamental for developing a wider back and that signature bodybuilder V-shaped torso. Choosing cables or a machine for his initial exercise is a safer alternative to free weights, offering more stability, a guided movement pattern, and better muscle isolation to prepare the muscles for free-weight exercises to come.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"CBum’s back day begins with two ‘","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"hard-working sets","nodeType":"text"},{"data":{},"marks":[],"value":"’ of the lat pulldown, with the addition of time-under-tension (TUT) training this year. What does this mean? It means A fiery 5-second hold at the bottom of the exercise, pulling the bar into your chest, driving your elbows back, and squeezing your lats–yes, it burns!","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"When it comes to CBum’s preferred ","nodeType":"text"},{"data":{"uri":"https://central.hymshark.com/article/master-the-lat-pulldown#lat-pulldown-grip-variations"},"content":[{"data":{},"marks":[],"value":"lat pulldown attachment and grip style","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", he switches between grips and attachments, sometimes varying them for each set within a workout. Research has found that a medium or wide-pronated grip should be used for maximum lat activation, with little difference in activation of the rest of the back between grips [","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/20543740/"},"content":[{"data":{},"marks":[],"value":"1","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/12423182/"},"content":[{"data":{},"marks":[],"value":"2","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How To Do The Lat Pulldown With Regular Grip:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"},{"data":{"uri":"https://central.hymshark.com/article/master-the-lat-pulldown#how-to-set-up-the-lat-pulldown-machine"},"content":[{"data":{},"marks":[],"value":"Set up the lat pulldown machine","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", sit down, and take hold of the lat pulldown bar with your hands slightly wider than shoulder width. Puff your chest out and retract your scapular. Rotate your elbows inward and create tension on the bar by pretending you are holding a pencil between your hands that you are trying to break in half.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pull the bar down (leaning back slightly) by driving your elbows back and down towards your hips. Pinch your shoulder blades together as you pull down, and stop when the bar reaches your upper chest (not down to your belly button!).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Then, when extending the arms back to the starting position, keep the movement slow and controlled, resisting the urge to let the weight quickly pull you up.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Stop when your arms are fully extended before repeating the movement. Repeat for two sets of 10 to 12 reps.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"CBum’s Tips:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Try to implement a controlled back-and-forth motion with the torso. When arms are fully extnded at the end of the eccentric phase, the torso should be upright, but when you pull the bar down to your chest, lean back slightly. This will ensure the lats are moved through their full range of motion.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"At the end of the eccentric phase, make sure the arms are fully extended, consciously extending the lats fully before bringing the bar back down for another rep.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"At the bottom of the concentric phase, focus on getting a good ‘squeeze’ in your back, consciously employing a mind-muscle connection.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"2. Bent Over Row: 4 Sets Of 8-10 reps","nodeType":"text"}],"nodeType":"heading-2"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7oolC1U8riUqGOvfTTHuTf","type":"Entry","createdAt":"2024-09-26T07:49:22.990Z","updatedAt":"2024-09-26T07:49:22.990Z","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":"Bent Over Row (CBum)","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6IoQactS5nEDqeZPTl4x1y","type":"Asset","createdAt":"2024-09-26T07:49:21.111Z","updatedAt":"2024-09-26T07:49:21.111Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Bent Over Row (CBum)","description":"Bent Over Row (CBum)","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/6IoQactS5nEDqeZPTl4x1y/e2e488d135badb47cb381826be5c70c5/chris-bumstead-bent-over-row.mp4","details":{"size":2691326},"fileName":"chris-bumstead-bent-over-row.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":false,"showPauseVideoButton":false}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Next up, CBum’s favorite back exercise: the ","nodeType":"text"},{"data":{"uri":"https://central.hymshark.com/article/how-to-barbell-row-properly-tips-benefits-and-variations"},"content":[{"data":{},"marks":[],"value":"barbell bent over row","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". This compound movement stimulates the whole back and is CBum’s ultimate ‘back thickness builder’.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"By engaging both the lower and upper back, the barbell bent over row promotes balanced muscle development, ensuring complete symmetry of the back. Chris Bumstead does, however, like to emphasize the lats and lower back more than the traps in his bent-over row – helping him to build width and thickness in his lat spread. He focuses on ‘","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"pulling the bar low into [his] hips","nodeType":"text"},{"data":{},"marks":[],"value":",’ pulling his elbows back, and squeezing his back muscles at the top of the row. Initiating a short pause at the top of the barbell row's concentric phase (upward portion) will ensure mind-muscle connection and increase muscle time-under-tension (TUT) to maximize gains.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"When it comes to grip position, CBum prefers to use a supinated (underhand grip), as this places more emphasis on the lower back and lats and ultimately allows you to lift heavier.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How To Do The Barbell Bent Over Row:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Set up a barbell on the floor or in a low rack. Take hold of the barbell with an underhand grip, slightly wider than shoulder width.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Stand tall, positioning the bar against your upper thighs with straight arms.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Retract your scapula (shoulders), bend the knees slightly, and hinge your hips until your chest is slightly above parallel to the floor (about 45 degrees). Ensure your scapula remains retracted, with a neutral spine, keeping your eyes focused directly on the floor in front of you, not on the mirror (as tempting as it may be)! Brace your core.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Row the bar towards the crease of your hips, pulling with your arms and driving your elbows back. Pause for a second, then slowly lower the bar back to the starting position by extending your arms. Repeat for four sets of 8 to 10 reps.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"CBum’s Tips:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"‘","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"You want to try and keep your elbows as close to your body as possible","nodeType":"text"},{"data":{},"marks":[],"value":"’. Don’t go too narrow with the grip (it should be wider than shoulder width), and drive your elbows back (not out).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"You may want to lift heavy but resist the urge to swing. If you find yourself ‘swinging’ and using momentum to drive the weight up, then you need to lower the weight (no ego lifting here!).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Remember to add a short pause at the top of the row and then lower the bar down slowly in the eccentric portion (downward phase) to increase TUT (this type of training is a big focus for CBum this year).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"3. Chest-Supported T Bar Row: 3 Sets Of 10-12 Reps","nodeType":"text"}],"nodeType":"heading-2"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1uSFa2xVFtZWzQfM156lM4","type":"Entry","createdAt":"2024-09-26T08:05:12.137Z","updatedAt":"2024-09-26T08:05:12.137Z","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":"Chest-Supported T Bar Row","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3UyGNc2T8sj3otd0v6lBtD","type":"Asset","createdAt":"2024-09-26T08:05:10.284Z","updatedAt":"2024-09-26T08:05:10.284Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Chest-Supported T Bar Row","description":"Chest-Supported T Bar Row","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/3UyGNc2T8sj3otd0v6lBtD/758ed88745f2fbe6c72ac13ba6ff55df/chest-supported-t-bar-row.mp4","details":{"size":3724548},"fileName":"chest-supported-t-bar-row.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":false,"showPauseVideoButton":false}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"The third exercise in his thavage CBum back workout is the ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-t-bar-row"},"content":[{"data":{},"marks":[],"value":"T-Bar row","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" machine with chest support, which effectively isolates the lats, rhomboids, ","nodeType":"text"},{"data":{"uri":"/blog/article/best-trap-exercises"},"content":[{"data":{},"marks":[],"value":"traps","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", and, in particular, the ","nodeType":"text"},{"data":{"uri":"/blog/article/best-rear-delt-exercises"},"content":[{"data":{},"marks":[],"value":"rear delts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", building shoulder and back mass.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The T-bar row is similar to the barbell row, but the stability of this exercise allows for fully focused contraction of the back muscles, removing involvement from other muscle groups. If you find your lower back hurting from bent-over rows or your hammies are tired from yesterday’s leg session, the t-bar row is actually a great replacement: ‘Y","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"ou can still move a lot of weight and build a huge upper back by doing high rows and avoid some injuries","nodeType":"text"},{"data":{},"marks":[],"value":",’ Bumstead states.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Using a machine with chest support rather than free weights also has the added benefit of allowing heavier weight to be lifted, helping you put more load through the back muscles to ","nodeType":"text"},{"data":{"uri":"/blog/article/hypertrophy-training"},"content":[{"data":{},"marks":[],"value":"increase hypertroph","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"y. CBum implements a drop set for the final set, decreasing the load and performing as many reps as possible to failure to increase volume.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How To Do Machine, Chest Supported T Bar Rows:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Load up the T-bar row machine. Set up the machine so your feet can stand flat on the footpad and your mid-bottom of the chest rests on the top of the chest pad. You should be able to comfortably reach the handles.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Take hold of the handles that allow you to grip in a semi-pronated grip (these are the handles that put hands at a 45-degree angle, palms facing down, knuckles up, to target the mid back).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Bracing your core, protract your shoulder slightly, then explosively row the weight up, pulling your elbows back and out and pulling your shoulders back.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pause for a second, then slowly lower back down in a controlled manner. Repeat for three sets of 10 to 12 reps.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"CBum’s Tips:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Coach, ","nodeType":"text"},{"data":{"uri":"https://www.instagram.com/justinkingpro/"},"content":[{"data":{},"marks":[],"value":"Justin King","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", notes, ‘","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Elbows should pull High. Focus on how far you can get [your shoulder blades] together with the elbow back","nodeType":"text"},{"data":{},"marks":[],"value":"’","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Be conscious of the tempo, ensuring speed on the way up, and then control on the way down, extending your arms for 3 seconds.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Do this, and King confirms, ‘your ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"rear delts will grow like crazy","nodeType":"text"},{"data":{},"marks":[],"value":"’.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"4. Dumbbell Row: 3 Sets Of 10-12 Reps","nodeType":"text"}],"nodeType":"heading-2"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7yk8gHAvzKILo3EuRo038C","type":"Entry","createdAt":"2024-09-26T10:04:32.472Z","updatedAt":"2024-09-26T10:04:32.472Z","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 Arm Dumbbell Row (CBum)","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2PsusrgXFVAeO1aCu4OY4o","type":"Asset","createdAt":"2024-09-26T10:04:30.471Z","updatedAt":"2024-09-26T10:04:30.471Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Single Arm Dumbbell Row (CBum)","description":"Single Arm Dumbbell Row (CBum)","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/2PsusrgXFVAeO1aCu4OY4o/c4690747aa9d5067735a4180dbcd69c1/chris-bumstead-single-arm-dumbbell-row.mp4","details":{"size":2875130},"fileName":"chris-bumstead-single-arm-dumbbell-row.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":false,"showPauseVideoButton":false}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Another favorite exercise that crops up time and time again in CBum’s back workouts is the dumbbell row.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The ","nodeType":"text"},{"data":{"uri":"/blog/article/best-unilateral-back-exercises-for-strength-and-symmetry"},"content":[{"data":{},"marks":[],"value":"single-arm dumbbell row","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" effectively isolates the lats, rhomboids, traps, and rear delts. Chris Bumstead takes a neutral grip (palms facing each other) and keeps his elbows close to his side to emphasize the lats more. A back workout is ‘","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"a workout where you try and hit the back from different angles; different wrist positions","nodeType":"text"},{"data":{},"marks":[],"value":"’–and the pairing of these back exercises does just that.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How To Do The Single Arm Dumbbell Row:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Set weight bench to the flat position. Select a heavy dumbbell and place it on the floorr. Rest your non-lifting hand and the same knee on a bench. This keeps you balanced.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Place your opposite foot on the floor and take hold of the dumbbell in your hand.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Begin the row by bending your elbow and pulling the dumbbell up to your torso, squeezing your shoulder blade in as you do.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pause, then lower the dumbbell to starting position, extending the arm, then repeat for 10 to 12 reps, then switch arms.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"CBums Tips:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Focus on pulling the elbows ‘","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"backward and up","nodeType":"text"},{"data":{},"marks":[],"value":"’ in an arched ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"pendulum motion","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"’: ‘","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"When the dumbbell comes down, let [it] naturally hang a little bit forward […] then pull the elbow back and up to engage the lats.","nodeType":"text"},{"data":{},"marks":[],"value":"’","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"You can also do these with a pronated grip and flared elbows out. This will target the upper and midback more.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"5. Preacher Curls & Hammer Curls (Tri-Set): 3 Sets Of 10-12 Reps Each Exercise","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"CBum’s high-volume training approach often means hitting muscle groups more than once a week. CBum’s back day is no different, finishing off with a tri-set of three ","nodeType":"text"},{"data":{"uri":"https://central.hymshark.com/article/the-best-bicep-exercises-for-mass"},"content":[{"data":{},"marks":[],"value":"bicep exercises","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", three times round:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"‘","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"I typically do a triple set for biceps: Usually, I start with a reverse grip preacher curl and then a machine preacher or a hammer at the end","nodeType":"text"},{"data":{},"marks":[],"value":".’","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Today, CBum’s back workout finishes with:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pronated preacher curls","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Hammer curls ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Supinated preacher curl","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"–‘","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"back-forth, back forth – three times","nodeType":"text"},{"data":{},"marks":[],"value":"’.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Both exercises effectively isolate the biceps, with the positioning of the ","nodeType":"text"},{"data":{"uri":"https://central.hymshark.com/article/the-best-bicep-exercises-for-mass#4-preacher-curl"},"content":[{"data":{},"marks":[],"value":"preacher curl","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" minimizing the involvement of other muscles like the back and shoulders. This focuses all work through the biceps and means you physically can’t cheat (no swinging!), making the biceps work hard.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Using an underhand (supinated grip) preacher curl, the biceps are moved through two major functions (elbow flexion and supination of the forearm) to build strength. Using an overhand (pronated) grip will work the forearms more heavily, directly benefitting other exercises where grip strength is important, such as barbell rows, deadlifts, and pull-ups.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The neutral grip of ","nodeType":"text"},{"data":{"uri":"https://central.hymshark.com/article/the-best-bicep-exercises-for-mass#2-hammer-curls"},"content":[{"data":{},"marks":[],"value":"hammer curls","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" effectively targets the brachialis (a muscle located underneath the biceps), which is important for overall upper arm size and can make the biceps appear larger and more defined. It also engages the forearms and emphasizes the long head of the bicep to build all over the bicep size.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"One thing’s for sure: You walk out of the gym not only with a pumped up back, but bulging biceps to show for it too.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3Nl4KgaRzrEg08lJQQDklO","type":"Entry","createdAt":"2024-09-26T09:40:17.538Z","updatedAt":"2024-09-26T09:40:17.538Z","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":"Preacher Curls (CBum)","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2st7EfJ5F2GiCFDiMKk9Eg","type":"Asset","createdAt":"2024-09-26T09:40:15.424Z","updatedAt":"2024-09-26T09:40:15.424Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Preacher Curls (CBum)","description":"Preacher Curls (CBum)","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/2st7EfJ5F2GiCFDiMKk9Eg/7eca05540a88a61c3be4270dc7a547b6/chris-bumstead-preacher-curl.mp4","details":{"size":2733547},"fileName":"chris-bumstead-preacher-curl.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":false,"showPauseVideoButton":false}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How To Do Pronated Grip Preacher Curls:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Set up a bench at a slight angle (between 45 degrees and fully upright), or, if you have a preacher curl machine, adjust the height of the seat so the top of the pad sits just below your chest when seated. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Selected a suitable weight dumbbell and stand to the side of the side of the bench. Lift the arm holding the dumbbell over the top of the bench, leaning into it so your armpit rests around the top and your tricep rests on the seat back. If using a machine, sit down on the seat, press your torso into the pad, and move your arm over the pad so your tricep rests on the front of it. Your arm should be extended, holding the dumbbell.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Begin the curl: Bend your elbow and curl the dumbbell up to your shoulder. Pause at the top, squeezing your biceps. (Note: Your forearms should be the only thing moving in this exercise.)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lower back down to start position, slow and controlled, arms fully extended.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Repeat for 8-12 reps for three sets.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"To switch to supinated grip, simply flip your hand over so your palm faces up and perform the same steps as above.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2bU5WsodWxkncJ3Ea1mLkt","type":"Entry","createdAt":"2024-09-26T08:37:21.514Z","updatedAt":"2024-09-26T08:37:21.514Z","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":"Hammer Curls (CBum)","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4iDtBeCSnrHBGp8b4RP8ko","type":"Asset","createdAt":"2024-09-26T08:37:19.549Z","updatedAt":"2024-09-26T08:37:19.549Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"en-US"},"fields":{"title":"Hammer Curls (CBum)","description":"Hammer Curls (CBum)","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/4iDtBeCSnrHBGp8b4RP8ko/e7183935bd39459a395bea5aa35656ba/chris-bumstead-hammer-curl.mp4","details":{"size":1884157},"fileName":"chris-bumstead-hammer-curl.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":false,"showPauseVideoButton":false}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How To Do Hammer Curls:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pick an appropriately weighted dumbbell and hold it in a neutral grip (thumb facing up, palm facing into your body). Stand with feet shoulder-width apart, arm extended, and dumbbell next to your thigh. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Brace your core, keeping your chest up and shoulders back. Curl the dumbbell up, bending at the elbow, moving only your forearms, and keeping your elbow tucked into your side.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Bend your elbow as far as possible until your thumb is close to the shoulders, palm still facing in.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Squeeze your bicep, pausing for a second, before lowering back to the starting position.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Repeat for 8-12 reps for three sets","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"CBum Tips:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Focus on ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"mind-muscle connection","nodeType":"text"},{"data":{},"marks":[],"value":": Squeeze as hard as possible at the top of the concentric portion. ‘","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"If you’re doing 130lb or 30lb, you should get fatigued just as quickly. Squeeze as if the weight is impossible, even if it’s not that heavy","nodeType":"text"},{"data":{},"marks":[],"value":".’","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":". . .","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Is CBum’s Workout Routine?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Some say CBum has a ‘genetic gift’ – he doesn’t deny it – but he also follows a rigorous training plan, strict diet, and a ruthless mentality to ‘","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"do the work","nodeType":"text"},{"data":{},"marks":[],"value":".’","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"While those of us aspiring to build and sculpt our physique like Chris Bumstead may look to his training style as the ‘classic’ bodybuilding method, CBum’s workout split is actually considered unconventional. He follows an ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"8-day Push-Pull-Legs training split","nodeType":"text"},{"data":{},"marks":[],"value":", which usually looks something like the following:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Day 1: Legs: Quad dominant","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Day 2: Push Day: Chest, with a little bit of triceps","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Day 3: Pull Day: Back, with a little bit of biceps","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Day 4: Rest","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Day 5: Shoulders, with a little bit of chest","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Day 6: Legs: Hamstring dominant, with a little bit of back","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Day 7: Arms","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Day 8: Rest","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"But why is this PPL split so successful? Well, CBum’s training split means he’s never training the same muscle group on consecutive days, allowing for adequate recovery. What he does do, however, is focus on ‘high volume’ training–similar to what Arnold did back in the day. Much ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27433992/"},"content":[{"data":{},"marks":[],"value":"research","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" has been done into this, finding a dose-response relationship between training volume and hypertrophy, so by incorporating several different exercises to hit each muscle group with a high number of reps, he can maximize his gains [3].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":". . .","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"There’s no secret recipe for sculpting a back like CBum. But there are some training techniques he’s implementing this year to build even more intensity in CBum’s back workout ahead of his 2024 season:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4GIDDyugLlO2sWhiROk94w","type":"Entry","createdAt":"2024-09-04T10:42:33.703Z","updatedAt":"2024-10-03T15:19:03.899Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"en-US"},"fields":{"label":"CBum’s 2024 Training Techniques (US)","title":"CBum’s 2024 Training Techniques","items":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"TiSdAnwKHhOQIThMrumrQ","type":"Entry","createdAt":"2024-09-04T10:41:56.464Z","updatedAt":"2024-10-03T15:19:19.239Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":9,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Increase Time-Under-Tension In The Eccentric","headerContent":"Increase Time-Under-Tension In The Eccentric","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A big focus for Bumstead in 2024 is time-under-tension (TUT) training in the eccentric portion of exercises (when the muscle is lengthened). An easy way to think of this is resisting the weight moving in the same direction as the resistance (usually gravity), for example, the lowering phase of a barbell row.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://doi.org/10.1590/S1980-65742016000100005"},"content":[{"nodeType":"text","value":"Numerous studies","marks":[],"data":{}}]},{"nodeType":"text","value":" have noted the effectiveness of this training style, and according to CBum’s performance specialist and strength coach, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.instagram.com/justinkingpro/"},"content":[{"nodeType":"text","value":"Justin King","marks":[],"data":{}}]},{"nodeType":"text","value":", ‘","marks":[],"data":{}},{"nodeType":"text","value":"Eccentrics are one of the fastest ways to build strength–and strength’s the mother of all qualities for hypertrophy.","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":"’ So, if you’re taking on Chris Bumstead’s back workout anytime soon, move with power in the concentric phase, and then put on the breaks and control the eccentric phase.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"57r0PdRaEghqGjkglaeTzr","type":"Entry","createdAt":"2024-09-04T10:42:15.655Z","updatedAt":"2024-10-03T15:19:27.485Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":7,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Implement Range Of Motion Training","headerContent":"Implement Range Of Motion Training","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"'","marks":[],"data":{}},{"nodeType":"text","value":"We're going to be going for a lighter weight, huge range of motion this year","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":",’ CBum says, ‘","marks":[],"data":{}},{"nodeType":"text","value":"We're switching things up: We're elongating the muscles by doing some full range of motion training","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":".’","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Range-of-motion training (or ROM) refers to moving the muscle through its entire length. For example, during a bicep curl, the weight is fully lowered until the arm is straight (full extension) and then curled all the way up to the shoulder (full contraction).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://journals.sagepub.com/doi/full/10.1177/2050312120901559"},"content":[{"nodeType":"text","value":"Studies","marks":[],"data":{}}]},{"nodeType":"text","value":" have pointed to the benefits of training a muscle through its full range of motion, notably its ability to elicit muscle growth by recruiting more muscle fibres [5]. When performing CBum’s back workout, be sure to perform every rep to its fullest, taking the muscle through its full ROM – and don’t get caught up in ego lifting!","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3hnGgWbCGBYIoCS3L9uDKd","type":"Entry","createdAt":"2024-09-04T10:42:31.934Z","updatedAt":"2025-03-06T15:26:56.939Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":16,"revision":3,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"en-US"},"fields":{"label":"Use Supersets & Tri-Sets (Espeically As A Finisher)","headerContent":"Use Supersets & Tri-Sets (Espeically As A Finisher)","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"CBum’s a Dad now, so training time isn’t what it always was. He unlocks the ability to complete more work in less time using supersets and tri-sets.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Supersets (two exercises performed back-to-back with no rest) and tri-sets (three exercises performed back-to-back with no rest), commonly pair opposing muscle groups (","marks":[],"data":{}},{"nodeType":"text","value":"antagonist pairs","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":") or the same muscle group (","marks":[],"data":{}},{"nodeType":"text","value":"agonist pairs","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"). While antagonistic supersets ensure balanced muscle development, agonistic supersets apply continuous tension on the muscles to fatigue them, leading to greater muscle hypertrophy.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"CBum likes to use supersets and tri-sets as finishers. The increased blood flow to the muscles gives them an instantly fuller appearance, ensuring he walks out of the gym with an impressive post-workout pump.","marks":[],"data":{}}]}]},"initialOpen":false}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":". . .","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Get The Work Done: But Enjoy The Journey, Not Just The Result","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"It’s high volume, it’s heavy, and it sure isn’t easy. But you may be surprised that Chris Bumstead’s back workout is nothing fancy: There’s no secret recipe, groundbreaking training technique, or shortcut to building a trophy-winning sculpted back. It comes down to tried-and-true techniques, a strong mindset, and hard work.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"There’s also no guarantee that by following this back and biceps workout, you’ll see results even near Chris Bumstead’s level. In fact, CBum says:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"‘","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"The most important factor is finding what works best for you and what you want to do. At the end of the day, most of us are in great damn shape, and we're not here just to like be healthy or lose weight; we're here because we want to be. We enjoy it, love what we're doing, and want to see results. So make sure you're not doing a program just because I'm doing it, and someone said it's the best – make sure it's what's best for you.’","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"CBum’s back workout may or may not build the back of your dreams: But if you take anything from his training, it should be his determination, mentality, and unyielding hard work:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"‘At the end of it all, you may just find that the trophies and money were never the prize you wanted but rather the journey, the mentality you built along the way with everything you ever needed.’","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"‘","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Don’t be a skinny b","nodeType":"text"},{"data":{},"marks":[],"value":"***","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"h","nodeType":"text"},{"data":{},"marks":[],"value":"’ - Chris Bumstead, 2024: Head to the ","nodeType":"text"},{"data":{"uri":"https://central.hymshark.com/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"data":{},"marks":[],"value":"Gymshark Training App","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to access full back-building workouts and record your sets, reps, and weights along the way.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6YppxE7FQDxl7Uzi5Odus4","type":"Entry","createdAt":"2024-09-30T15:44:55.071Z","updatedAt":"2024-09-30T15:44:55.071Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"en-US"},"fields":{"contentfulLabel":"Download The Gymshark Training App (Back Workouts)","buttonOneLabel":"Download","buttonOneLink":"https://gymshark.onelink.me/iy1s/backworkouts","buttonOneVariant":"primary","buttonTwoVariant":"primary"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":". . .","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":"Lusk, S.J., Hale, B.D. and Russell, D.M. (2010). Grip Width and Forearm Orientation Effects on Muscle Activity During the Lat Pull-Down. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Journal of Strength and Conditioning Research","nodeType":"text"},{"data":{},"marks":[],"value":", 24(7), pp.1895–1900. doi:https://doi.org/10.1519/jsc.0b013e3181ddb0ab.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Signorile, J.F., Zink, A.J. and Szwed, S.P. (2002). A comparative electromyographical investigation of muscle utilization patterns using various hand positions during the lat pull-down. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Journal of Strength and Conditioning Research","nodeType":"text"},{"data":{},"marks":[],"value":", [online] 16(4), pp.539–546. Available at: https://pubmed.ncbi.nlm.nih.gov/12423182/.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2017). Dose-response relationship between weekly resistance training volume and increases in muscle mass: A systematic review and meta-analysis. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Journal of sports sciences","nodeType":"text"},{"data":{},"marks":[],"value":", [online] 35(11), pp.1073–1082. doi:https://doi.org/10.1080/02640414.2016.1210197.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Martins-Costa, H.C., Diniz, R.C.R., Lima, F.V., Machado, S.C., Almeida, R.S.V. de, Andrade, A.G.P. de and Chagas, M.H. (2016). Longer repetition duration increases muscle activation and blood lactate response in matched resistance training protocols. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"Motriz: Revista de Educação Física","nodeType":"text"},{"data":{},"marks":[],"value":", 22(1), pp.35–41. doi:https://doi.org/10.1590/s1980-65742016000100005.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Schoenfeld, B.J. and Grgic, J. (2020). Effects of range of motion on muscle development during resistance training interventions: A systematic review. ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"SAGE Open Medicine","nodeType":"text"},{"data":{},"marks":[],"value":", 8(8), p.205031212090155. doi:https://doi.org/10.1177/2050312120901559.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"publishDate":"2024-09-09T20:00+01:00","rightColumnLayout":true}}],"total":34},"hreflangStores":[{"storeCode":"au","legacy":false,"domainSwitched":true,"label":"Australia and New Zealand","currencyCode":"AUD","languages":["en-AU"],"defaultLanguage":"en-AU","orderPrefix":"#AU","countryCode":"AU","bazaarvoiceLocale":"en_AU","domains":{"develop":"au.gymshark.local","staging":"au.staging.hymshark.com","preproduction":"au.preprod.hymshark.com","production":"au.hymshark.com"},"checkout":{"develop":"au.checkout.staging.hymshark.com","staging":"au.checkout.staging.hymshark.com","production":"au.checkout.hymshark.com"},"shopify":{"staging":"gymshark-aus-staging","production":"gymshark-aus"},"storefront":{"staging":"f598bb4976098eacf1f55b1cf481f2f7","production":"69c3892c414b5548c272b7ea7d67c1b4"},"algolia":{"staging":"aus","production":"au"}},{"storeCode":"ca","legacy":false,"domainSwitched":true,"label":"Canada","currencyCode":"CAD","languages":["en-CA"],"defaultLanguage":"en-CA","orderPrefix":"#CA","countryCode":"CA","bazaarvoiceLocale":"en_CA","domains":{"develop":"ca.gymshark.local","staging":"ca.staging.hymshark.com","preproduction":"ca.preprod.hymshark.com","production":"ca.hymshark.com"},"checkout":{"develop":"ca.checkout.staging.hymshark.com","staging":"ca.checkout.staging.hymshark.com","production":"ca.checkout.hymshark.com"},"shopify":{"staging":"gymshark-can-staging","production":"gymshark-can"},"storefront":{"staging":"a3ec4ba699982d9c7bda4e8fd4cd2b1a","production":"bd9ed3beaf5450839bfdb76211f86493"},"algolia":{"staging":"cas","production":"ca"}},{"storeCode":"dk","legacy":false,"domainSwitched":true,"label":"Danmark","currencyCode":"DKK","languages":["en-DK"],"defaultLanguage":"en-DK","orderPrefix":"#DK","countryCode":"DK","bazaarvoiceLocale":"en_DK","domains":{"develop":"dk.gymshark.local","staging":"dk.staging.hymshark.com","preproduction":"dk.preprod.hymshark.com","production":"dk.hymshark.com"},"checkout":{"develop":"dk.checkout.staging.hymshark.com","staging":"dk.checkout.staging.hymshark.com","production":"dk.checkout.hymshark.com"},"shopify":{"staging":"gymshark-dnk-staging","production":"gymshark-den"},"storefront":{"staging":"da122d22b696219060edab96297bafcd","production":"8bff38d6df169ec343dd10dbaa9d5ac8"},"algolia":{"staging":"dks","production":"dk"}},{"storeCode":"fi","legacy":false,"domainSwitched":true,"label":"Finland","currencyCode":"EUR","languages":["en-FI"],"defaultLanguage":"en-FI","orderPrefix":"#FI","countryCode":"FI","bazaarvoiceLocale":"en_FI","domains":{"develop":"fi.gymshark.local","staging":"fi.staging.hymshark.com","preproduction":"fi.preprod.hymshark.com","production":"fi.hymshark.com"},"checkout":{"develop":"fi.checkout.staging.hymshark.com","staging":"fi.checkout.staging.hymshark.com","production":"fi.checkout.hymshark.com"},"shopify":{"staging":"gymshark-fin-staging","production":"gymshark-fin"},"storefront":{"staging":"3bfe2958f82f41011c8665be965d2b07","production":"bdc78b1401dfe165faecb19a4f02e824"},"algolia":{"staging":"fis","production":"fi"}},{"storeCode":"fr","legacy":false,"domainSwitched":true,"label":"France","currencyCode":"EUR","languages":["fr-FR"],"defaultLanguage":"fr-FR","orderPrefix":"#FR","countryCode":"FR","bazaarvoiceLocale":"fr_FR","domains":{"develop":"fr.gymshark.local","staging":"fr.staging.hymshark.com","preproduction":"fr.preprod.hymshark.com","production":"fr.hymshark.com"},"checkout":{"develop":"fr.checkout.staging.hymshark.com","staging":"fr.checkout.staging.hymshark.com","production":"fr.checkout.hymshark.com"},"shopify":{"staging":"gymshark-fra-staging","production":"gymshark-fra"},"storefront":{"staging":"297cece3976fca4a7a4fa4fe398279bd","production":"598d65a756b6b8d71cc14fe9e4dcb544"},"algolia":{"staging":"frs","production":"fr"}},{"storeCode":"no","legacy":false,"domainSwitched":true,"label":"Norge","currencyCode":"NOK","languages":["en-NO"],"defaultLanguage":"en-NO","orderPrefix":"#NO","countryCode":"NO","bazaarvoiceLocale":"en_NO","domains":{"develop":"no.gymshark.local","staging":"no.staging.hymshark.com","preproduction":"no.preprod.hymshark.com","production":"no.hymshark.com"},"checkout":{"develop":"no.checkout.staging.hymshark.com","staging":"no.checkout.staging.hymshark.com","production":"no.checkout.hymshark.com"},"shopify":{"staging":"gymshark-nor-staging","production":"gymshark-nor"},"storefront":{"staging":"5227858d5882f044febfb2bc9170208e","production":"baec4edbf821841ed4975dec524aaaa8"},"algolia":{"staging":"nos","production":"no"}},{"storeCode":"se","legacy":false,"label":"Sverige","currencyCode":"SEK","languages":["en-SE"],"defaultLanguage":"en-SE","orderPrefix":"#SE","countryCode":"SE","domainSwitched":true,"bazaarvoiceLocale":"en_SE","domains":{"develop":"se.gymshark.local","staging":"se.staging.hymshark.com","preproduction":"se.preprod.hymshark.com","production":"se.hymshark.com"},"checkout":{"develop":"se.checkout.staging.hymshark.com","staging":"se.checkout.staging.hymshark.com","production":"se.checkout.hymshark.com"},"shopify":{"staging":"gymshark-swe-staging","production":"gymshark-swe"},"storefront":{"staging":"111b69280801093bb520907729e7985e","production":"b88088f29f0f8e3583f31bf57dce0474"},"algolia":{"staging":"ses","production":"se"}},{"storeCode":"gb","legacy":false,"domainSwitched":true,"label":"United Kingdom","currencyCode":"GBP","languages":["en-GB"],"defaultLanguage":"en-GB","orderPrefix":"#UK","countryCode":"UK","bazaarvoiceLocale":"en_GB","domains":{"develop":"gymshark.local","staging":"uk.staging.hymshark.com","preproduction":"uk.preprod.hymshark.com","production":"uk.hymshark.com"},"checkout":{"develop":"staging1.hymshark.com","staging":"staging1.hymshark.com","production":"uk.checkout.hymshark.com"},"shopify":{"staging":"gymshark-staging","production":"gymshark"},"storefront":{"staging":"2abdc56fdf007111a130eac7204c62bb","production":"58c375117bde433b413cc87f0399a9a0"},"algolia":{"staging":"s1","production":"gb"}},{"storeCode":"us","legacy":false,"domainSwitched":true,"label":"United States","currencyCode":"USD","languages":["en-US","es-US"],"defaultLanguage":"en-US","orderPrefix":"#US","countryCode":"US","bazaarvoiceLocale":"en_US","domains":{"develop":"us.gymshark.local","staging":"us.staging.hymshark.com","preproduction":"us.preprod.hymshark.com","production":"hymshark.com"},"checkout":{"develop":"us.checkout.staging.hymshark.com","staging":"us.checkout.staging.hymshark.com","production":"hymshark.com/checkout-redirect"},"shopify":{"staging":"gymshark-usa-staging","production":"gymsharkusa"},"storefront":{"staging":"1bd7d1ec54d43d755a507fea8601052e","production":"527c7a1ab34f53ca4dc301924baee65d"},"algolia":{"staging":"uss","production":"us"}},{"storeCode":"eu","legacy":false,"domainSwitched":true,"label":"Europe","currencyCode":"EUR","languages":["en-EU","es-ES"],"defaultLanguage":"en-EU","orderPrefix":"#EU","countryCode":"EU","bazaarvoiceLocale":"en_EU","domains":{"develop":"eu.gymshark.local","staging":"eu.staging.hymshark.com","preproduction":"eu.preprod.hymshark.com","production":"eu.hymshark.com"},"checkout":{"develop":"eu.checkout.staging.hymshark.com","staging":"eu.checkout.staging.hymshark.com","production":"eu.hymshark.com"},"shopify":{"staging":"gymshark-eur-staging","production":"gymshark-eur"},"storefront":{"staging":"f5e5c636bf083f68f5246ff00dfc9362","production":"40ba476b35a3cbfa3ab8c146636cf57b"},"algolia":{"staging":"eus","production":"eu"}},{"storeCode":"rw","legacy":false,"domainSwitched":true,"label":"Rest of World","currencyCode":"USD","languages":["en-RW"],"defaultLanguage":"en-RW","orderPrefix":"#RW","countryCode":"ROW","bazaarvoiceLocale":"en_US","domains":{"develop":"row.gymshark.local","staging":"row.staging.hymshark.com","preproduction":"row.preprod.hymshark.com","production":"row.hymshark.com"},"checkout":{"develop":"rw.checkout.staging.hymshark.com","staging":"rw.checkout.staging.hymshark.com","production":"row.checkout.hymshark.com"},"shopify":{"staging":"gymshark-row-staging","production":"gymshark-row"},"storefront":{"staging":"fb0595653c7f8741639f18509202fa6e","production":"9a9eeae901cba94a0ba75576a851379e"},"algolia":{"staging":"rws","production":"rw"}}],"trendingTopics":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5hM1H0gnIADikIyWtxmoJK","type":"Entry","createdAt":"2024-10-02T11:30:59.088Z","updatedAt":"2026-01-26T14:53:31.905Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":28,"revision":10,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"searchTrendingTopics"}},"locale":"en-US"},"fields":{"title":"Search Trending Topics","topics":["running","hybrid-training","sports-bras","leggings"]}}},"__N_SSP":true},"page":"/blog/tag/[tag]","query":{"tag":"bodybuilding"},"buildId":"lG3ZmfukQhY-1fzy5DKYM","runtimeConfig":{"ENV":"production","GYMSHARK_GDPR_REQUEST_URL":"https://gdpr.hymshark.com/gdpr","DD_VERSION":"v2.133.0","GS_ENV":"production"},"isFallback":false,"isExperimentalCompile":false,"gssp":true,"locale":"en-US","locales":["en-GB","en-AU","en-CA","en-DK","en-FI","fr-FR","de-DE","nl-NL","en-NO","en-SE","de-CH","en-US","es-US","en-EU","es-ES","en-RW"],"defaultLocale":"en-US","domainLocales":[{"domain":"au.hymshark.com","defaultLocale":"en-AU"},{"domain":"ca.hymshark.com","defaultLocale":"en-CA"},{"domain":"dk.hymshark.com","defaultLocale":"en-DK"},{"domain":"fi.hymshark.com","defaultLocale":"en-FI"},{"domain":"fr.hymshark.com","defaultLocale":"fr-FR"},{"domain":"de.hymshark.com","defaultLocale":"de-DE"},{"domain":"nl.hymshark.com","defaultLocale":"nl-NL"},{"domain":"no.hymshark.com","defaultLocale":"en-NO"},{"domain":"se.hymshark.com","defaultLocale":"en-SE"},{"domain":"ch.hymshark.com","defaultLocale":"de-CH"},{"domain":"uk.hymshark.com","defaultLocale":"en-GB"},{"domain":"hymshark.com","defaultLocale":"en-US","locales":["es-US"]},{"domain":"eu.hymshark.com","defaultLocale":"en-EU","locales":["es-ES"]},{"domain":"row.hymshark.com","defaultLocale":"en-RW"}],"scriptLoader":[{"id":"OptanonWrapper","children":"window.OptanonWrapper = () => {};","strategy":"afterInteractive"},{"src":"https://cdn.cookielaw.org/scripttemplates/otSDKStub.js","data-document-language":"true","type":"text/javascript","data-domain-script":"e4e54475-803e-4469-b504-3fdb12b6431d","strategy":"afterInteractive"},{"src":"https://10ef4229c7d0.edge.sdk.awswaf.com/10ef4229c7d0/f2cb19c6a7d6/challenge.js","type":"text/javascript","strategy":"lazyOnload"}]}