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"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How To Get Better At Pull Ups: 5 Exercises To Try","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Struggling to hit your first pull-up, or just want to rack up more reps? Strength isn’t built overnight, but with the right exercises, you can target the exact muscles, grip, and control you need to level up. These five moves are designed to build your lats, arms, core, and grip so that pull-ups go from a struggle to a standard part of your routine.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Lat Pull Downs","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Think of ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"lat-pulldowns","nodeType":"text"},{"data":{},"marks":[],"value":" as pull-ups with training wheels… but in a good way. Lat pull-downs mimic the same vertical pulling pattern but eliminate the challenge of lifting your full bodyweight. That means you can build strength where it matters most - in your lats, while developing more control of the tempo and nailing the mechanics you’ll need on the bar. Slow eccentrics here are especially effective, with research showing that the lowering phase plays a key role in building pulling strength [6].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4QbVymJ2slknKhhoVAOTAG","type":"Entry","createdAt":"2025-12-23T12:32:52.838Z","updatedAt":"2025-12-23T12:32:58.503Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"es-US"},"fields":{"contentfulLabel":"Lat Pull Downs","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3Pf0hdbyLXfnRZc3htHZvx","type":"Asset","createdAt":"2024-09-26T09:16:40.535Z","updatedAt":"2024-09-26T09:16:40.535Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"locale":"es-US"},"fields":{"title":"Lat pulldown - Female","description":"Lat pulldown - Female","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/3Pf0hdbyLXfnRZc3htHZvx/0b105ef6cef9872c7c7baae117e5a88b/lat-pulldown-female.mp4","details":{"size":4697879},"fileName":"lat-pulldown-female.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How to do a Lat Pulldown:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Sit tall on the lat pull-down machine, adjust the thigh pads, and lock your thighs under the pads, feet flat on the ground.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Take a slightly wider-than-shoulder-width overhand grip.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pull your shoulders down and away from your ears before you move — this is your lat engagement.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Keeping your chest up and back straight, lean back just 5–10 degrees (tiny hinge), with your ribs tucked in.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Drive your elbows down and squeeze your shoulders together as you pull the bar to the top of your chest.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pause for a second at the bottom and feel your lats contract.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Slowly guide the bar back up for 2–3 seconds, letting your lats fully lengthen without shrugging.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"},{"type":"italic"}],"value":"💡 Study highlight:","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":" We know that seated lat pulldowns are a highly effective pull-up prep exercise, as they activate the rectus abdominis and biceps strongly. However, they don’t exactly match the full movement pattern of a pull-up, and there’s a better contender…","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"The kneeling lat pulldown at ~80% of bodyweight most closely mimicked pull-ups in muscle activation for less-experienced lifters - because it engages the hip and core in a similar way to a hanging position [1].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"To perform it:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Position yourself directly in front of the lat pulldown machine, with the knees about hip-width apart.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Kneel on the floor or a padded mat so your hips are stacked under your shoulders.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Your hips should be positioned just behind the seat or platform, leaving enough space for your arms to pull freely.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Grip the bar slightly wider than shoulder-width.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Keep your torso tall, core engaged, and shoulders down and back.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pull the bar toward your chest, then slowly return to the start while maintaining tension in your lats and core.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"For further progression, you can perform lat pulldowns on an unstable surface to further improve pull-up endurance so that your muscles learn to coordinate more efficiently [9].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Inverted Rows","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If pull-ups feel miles away, ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"inverted rows","nodeType":"text"},{"data":{},"marks":[],"value":" are your stepping stone. They teach you how to pull with your whole body, not just your arms - so your core, lats, and upper back all start working together. They’re easier than pull-ups, but don’t let that fool you; they build the scapular control and ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"mid-back strength","nodeType":"text"},{"data":{},"marks":[],"value":" you ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"have","nodeType":"text"},{"data":{},"marks":[],"value":" to master to make pull-ups feel smooth. Adjusting your foot position makes these more challenging instantly, so progression is simple and beginner-friendly.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"2FKaGWQW93mdiFcBBrD5Ad","type":"Entry","createdAt":"2025-12-23T12:33:36.777Z","updatedAt":"2025-12-23T12:33:36.777Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"es-US"},"fields":{"contentfulLabel":"Inverted Rows","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5KMwlHq19C7ndAIfFNFBzv","type":"Asset","createdAt":"2024-09-26T09:08:51.564Z","updatedAt":"2024-09-26T09:08:51.564Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":4,"revision":1,"locale":"es-US"},"fields":{"title":"Inverted Row","description":"Inverted Row","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/5KMwlHq19C7ndAIfFNFBzv/125c4401c1ef5bd2a811b29ae878e711/inverted-row.mp4","details":{"size":3229693},"fileName":"inverted-row.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How to do an Inverted Row:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Set a bar at waist height, and position yourself underneath the bar.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Grip the bar with a shoulder-width overhand grip and walk your feet out so your body forms a straight line (or keep your knees bent at a 90 degree angle if you find it difficult; it’ll remove some resistance and make the pull a little easier).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Brace your core like you’re about to plank, ribs tucked down, abs engaged, glutes tight.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pull your shoulder blades back and down to initiate the rep.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Drive your chest toward the bar by leading with your elbows, not your neck.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pause briefly at the top, then lower yourself slowly for 2–3 seconds, keeping your body straight.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Farmer’s Carries","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re training for ","nodeType":"text"},{"data":{"uri":"/blog/article/hyrox-training-guide"},"content":[{"data":{},"marks":[],"value":"Hyrox","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", then you’ll already be familiar with this station's movement, and you’ll know that grip strength here is everything. When it comes to pull-ups, your back might be strong enough, but if your grip gives out early, the reps stop there. ","nodeType":"text"},{"data":{"uri":"/blog/article/guide-to-the-farmers-carry"},"content":[{"data":{},"marks":[],"value":"Farmer’s carries","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" level up your grip strength fast, while also teaching you how to create full-body tension. How? Holding heavy weights for a distance forces your hand and forearm muscles into overdrive, building isometric tension and strengthening your entire grip. Pair that with the farmers carry full core activation, and you’ve got the perfect formula to prevent swinging.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"76OKExHJEgamGW0WpkZZO7","type":"Entry","createdAt":"2025-12-23T12:34:23.775Z","updatedAt":"2025-12-23T12:34:23.775Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"es-US"},"fields":{"contentfulLabel":"Farmer’s Carries","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4UMjk3ehPUC6c3k5QBIjt4","type":"Asset","createdAt":"2025-06-20T10:37:35.898Z","updatedAt":"2025-06-20T10:37:35.898Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"locale":"es-US"},"fields":{"title":"Farmer's Carry (Zach)","description":"","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/4UMjk3ehPUC6c3k5QBIjt4/a6af03fe0f71f2ced3bf9d1361d31558/farmers-carry-1.mp4","details":{"size":4939707},"fileName":"farmers-carry-1.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How to do Farmer’s Carries:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pick up a pair of heavy dumbbells or kettlebells and stand tall with them by your sides, gripping them tightly with your knuckles facing down and palms facing in. ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Engage your core, pull your shoulders slightly back, and lock your ribs down, think tall and stacked.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Walk forward in slow, controlled steps, keeping the weights tight to your body.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Maintain a steady pace without leaning, swaying, or shifting side to side.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Place the weights down with control when your time or distance is up.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Banded Pull Ups / Assisted Pull Ups","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you want to practice the exact pull-up pattern without the full bodyweight demand, assisted and banded variations are your go-to. You get to move through a full range of motion, perfect your technique, and you can gradually reduce assistance until you’re lifting your bodyweight. Plus, slowing down the descent here lets you take advantage of eccentric-focused strength gains [5, 6].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"6cekgOXPD9JFg8V2JJnTrr","type":"Entry","createdAt":"2025-12-23T12:30:47.160Z","updatedAt":"2025-12-23T12:30:47.160Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"es-US"},"fields":{"contentfulLabel":"Banded Pull Ups / Assisted Pull Ups","media":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4yGAHsFFFEroedXtdMMsuI","type":"Asset","createdAt":"2025-12-23T12:23:23.783Z","updatedAt":"2025-12-23T12:23:23.783Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":2,"revision":1,"locale":"es-US"},"fields":{"title":"Banded pull-ups","file":{"url":"//videos.ctfassets.net/8urtyqugdt2l/4yGAHsFFFEroedXtdMMsuI/2c018cf4f656908cf9d531880e36b298/Banded_pull-ups.mp4","details":{"size":4584775},"fileName":"Banded pull-ups.mp4","contentType":"video/mp4"}}},"inlineWithText":true,"showMuteVideoButton":true,"showPauseVideoButton":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How to do an Assisted Pull-Up:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Loop a resistance band around a pull-up bar, pull a box over to step up, and place a foot or knee in the bottom of the loop of the band.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Begin the banded pull-up in a controlled hang with your shoulders pulled down (active hang).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Drive your elbows down and back, and you pull your chest toward the bar.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Keep your ribs tucked and avoid arching or swinging through the rep.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pause at the top with your chin over the bar.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lower slowly for 2–4 seconds, returning to a full hang at the bottom.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Coaching cue:","nodeType":"text"},{"data":{},"marks":[],"value":" Try to keep your core braced and body tight to avoid swinging. This will help with momentum pulling.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Negative Pull Ups","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Negatives are one of the fastest ways to build the strength needed for your first unassisted rep. You’re learning to become stronger in the lowering phase, so you can train through the full range of motion before you’re able to pull yourself up. Research consistently shows that eccentric training stimulates large strength improvements, which is why these are a staple in every pull-up progression plan [5,6].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5Vga0S8Cw4bwqGDCrbGZO3","type":"Entry","createdAt":"2025-12-23T12:31:27.316Z","updatedAt":"2025-12-23T12:31:27.316Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"media"}},"locale":"es-US"},"fields":{"contentfulLabel":"Negative Pull 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Pull-Ups:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Stand on a sturdy box or step to get to the top position of the pull-up with your chin over the bar","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Grab the bar firmly (alternatively, you can jump to get into this position)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Pull your shoulders down and brace your core to lock your body in place.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Start lowering yourself in slow motion, aiming for a 3–6 second descent.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Keep your legs still and your body tight, no dropping or swinging.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lower to a full hang with straight arms before stepping back up for the next rep.","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":"2cjKZX0JPVigNYq8VhlDoQ","type":"Entry","createdAt":"2025-12-23T11:33:34.887Z","updatedAt":"2025-12-23T13:10:29.436Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":14,"revision":2,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"es-US"},"fields":{"label":"Benefits of Pull-Ups","title":"Benefits Of Pull-Ups","items":[{"sys":{"type":"Link","linkType":"Entry","id":"2DNOjNGmnjDLB7HJzUJS5c"}},{"sys":{"type":"Link","linkType":"Entry","id":"6M9augUVy1ujMmUeCszsKE"}},{"sys":{"type":"Link","linkType":"Entry","id":"7jGqgS5yynIA1C7hw2Guf7"}},{"sys":{"type":"Link","linkType":"Entry","id":"tnssGFd5LyHlc4QrZuNrj"}},{"sys":{"type":"Link","linkType":"Entry","id":"2B8D00CzlN3yMWZ014WsEq"}},{"sys":{"type":"Link","linkType":"Entry","id":"LD5CvsksfYwnvn7LjUU56"}},{"sys":{"type":"Link","linkType":"Entry","id":"6Vpw9hZ5ttXZlPFc4TkmZS"}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"777WE9Z5NdgensCUwtpS1H","type":"Entry","createdAt":"2025-12-23T12:08:42.888Z","updatedAt":"2025-12-23T12:08:42.888Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"es-US"},"fields":{"label":"Pull Up FAQs","title":"FAQs","items":[{"sys":{"type":"Link","linkType":"Entry","id":"3aC4Y3dxusiLtl6S4tPXcS"}},{"sys":{"type":"Link","linkType":"Entry","id":"55283ztrOEiego3XqCxflK"}},{"sys":{"type":"Link","linkType":"Entry","id":"69SF5mINWwA6NwVkH3nysI"}},{"sys":{"type":"Link","linkType":"Entry","id":"45zKB1Gs1bOg2MGfQeSqKR"}},{"sys":{"type":"Link","linkType":"Entry","id":"5ZhMtHJ9a98epMUXFzscw2"}},{"sys":{"type":"Link","linkType":"Entry","id":"46AzIGOx2dCcwBrkMi2c8D"}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Final Thoughts","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Pull-ups are one of the ultimate strength milestones - the cornerstone of ","nodeType":"text"},{"data":{"uri":"/blog/article/calisthenic-workouts-for-beginners"},"content":[{"data":{},"marks":[],"value":"calisthenics 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And what pace should you be doing them at?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For some runners, that long run is all about hitting double digits for the first time. For others, it’s a 30K training session before marathon taper week. ","marks":[],"data":{}},{"nodeType":"text","value":"It’s different for everyone.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Often slotted in at the end of a busy week, your long run can either feel like a test, or it can be the run you look forward to. Regardless of whether you love, or hate them, long runs are ","marks":[],"data":{}},{"nodeType":"text","value":"the","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" training session that quietly do the heavy lifting for everything else you need: speed, stamina and mental grit.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But can we make them better? Let’s break it down together: how long ","marks":[],"data":{}},{"nodeType":"text","value":"should","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" your long run be, when is actually the best time of week to run long distance, how fast should you go, and how can you stay motivated to keep putting in those miles…","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"First up… How Far ","marks":[],"data":{}},{"nodeType":"text","value":"Actually","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" Is A Long Run?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The definition of a “long run” changes depending on your fitness level, training experience, and what you’re working toward. There isn’t a magic number that defines it for everyone, but there are some helpful ranges to guide you:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Beginner runners: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"A long run might be anywhere from ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/5k-training-plan"},"content":[{"nodeType":"text","value":"5km","marks":[],"data":{}}]},{"nodeType":"text","value":" to 10km (3–6.2 miles). That’s far enough to build endurance without overdoing it.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Intermediate runners:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" If you’re already comfortable running a few times a week, your long runs might sit between 12 and 20km (7.5–12.4 miles). This helps you progress toward ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/half-marathon-training-plan"},"content":[{"nodeType":"text","value":"half-marathon","marks":[],"data":{}}]},{"nodeType":"text","value":" distances and keeps improving your aerobic base.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Marathon training:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" The longest runs of your training typically range between 25 and 35km (15.5–21.7 miles). These sessions are designed to prepare your body and mind for race day.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As a general rule, your long run should make up ","marks":[],"data":{}},{"nodeType":"text","value":"20–30% of your total weekly mileage.","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" This ratio gives your body time to recover while still pushing your endurance limits. For example, if you generally run around 40km per week, your long run might sit around 8–12km.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Physiologically, long runs are where the magic happens. Running for longer periods strengthens your heart, increases capillary density (so more oxygen reaches your muscles), and trains your body to rely on fat as a more efficient fuel source instead of burning through glycogen too quickly. Over time, these adaptations make running at all speeds feel easier, and even your shorter runs will start to feel more effortless.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Why You Need Long Runs In Your Training Schedule","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re only ever doing short or high-intensity sessions, you might notice you can sprint fast but","marks":[],"data":{}},{"nodeType":"text","value":" ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"lose energy quickly. Long runs balance that out by building your aerobic endurance — the cardiorespiratory foundation that supports all other types of training.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"During a long run, your body learns how to sustain energy output for extended periods. Over time, this improves your running efficiency, meaning you learn to use less energy to maintain the same pace. You also train your mind to stay focused through discomfort, which is a huge advantage on race day.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Think of it this way: long runs aren’t just physical. They teach patience, pacing, and mental discipline. And the more consistently you do them, the more you’ll notice other runs, even ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-a-fartlek-run"},"content":[{"nodeType":"text","value":"intervals ","marks":[],"data":{}}]},{"nodeType":"text","value":"or ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/interval-running"},"content":[{"nodeType":"text","value":"tempo sessions","marks":[],"data":{}}]},{"nodeType":"text","value":", start to feel easier.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"That endurance base doesn’t just help traditional runners either. If you’re training for hybrid or endurance events like ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-hyrox"},"content":[{"nodeType":"text","value":"HYROX","marks":[],"data":{}}]},{"nodeType":"text","value":" or CrossFit competitions, longer runs help build the cardiovascular stamina needed to maintain performance across the multiple stations and extended time domains. In these settings, your aerobic fitness underpins your ability to recover between high-intensity efforts, allowing you to maintain a steady pace and consistent output from start to finish.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How Can I Pace My Long Runs?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pacing your long run right is key. Go too fast, and you risk burning out early. Go too slow, and you might miss the training benefit and your goal time. The sweet spot? What running coaches call ","marks":[],"data":{}},{"nodeType":"text","value":"conversation pace -","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" a speed where you should be able to comfortably talk, but not quite be able to sing along to your playlist.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This usually aligns with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"nodeType":"text","value":"Zone 2 ","marks":[],"data":{}}]},{"nodeType":"text","value":"heart rate, or roughly 60–75% of your maximum heart rate. At this pace, your body primarily uses fat for energy instead of glycogen, which helps build long-term endurance. Think of this as your “cruise mode”, and don’t make the long run a hard interval by accident.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Here’s how to approach pacing during different phases of your long-run training (your training plan might also show your long runs in this style):","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Base building:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Keep your pace slower than race pace. The goal is time on your feet, not speed.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Progressive long runs:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" A practical rule: begin slower than you feel you need (easy pace) and gradually build up in the final few kilometres to finish slightly faster (negative splits). This teaches your body to run strong even when tired.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tempo fragments.","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" If you’re doing race-specific work, insert short tempo segments at marathon or half-marathon pace to mimic race conditions.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re unsure what pace to aim for, a long run pace calculator can be useful, or simply use the “talk test.” If you can chat comfortably, you’re probably right where you need to be.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For half-marathon or marathon training, keep most long runs slower than your race pace. Use one session a month to include race-pace blocks so you practice the effort, but don’t tax your recovery every week","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Best Days To Run Long Distance - Saturday or Sunday?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ask any runner when they do their long run, and more times than not, the response will be, ","marks":[],"data":{}},{"nodeType":"text","value":"Sunday.","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" The “Sunday long run” or SLR (slow long run) has become almost sacred in running culture, a ritual that starts your week with purpose (or ends it, depending on how you look at it). Sundays work for most people because you can rest afterwards, and it fits around weekday training or work.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"That said, some runners prefer Saturdays, especially if they want to use Sunday as a full recovery day or if Sundays are busy family days. Others might shift their long run midweek if their schedule allows.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What matters most isn’t necessarily ","marks":[],"data":{}},{"nodeType":"text","value":"when","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" you do it, it’s that you ","marks":[],"data":{}},{"nodeType":"text","value":"will","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" do it. Pick a day that fits into your week and that you won’t end up cancelling on last minute. It’s not necessary to do a long run every weekend (some Sundays might be an easy 5k), but if you choose a regular day every week that you’re going to run, your body will adapt to that routine, and it’ll start to feel like second nature.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Prep For A Long Run","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Preparation is everything. A great long run often starts 24 hours before your shoes even hit the pavement. How you sleep, fuel, and plan the day before can make the difference between cruising through your miles and crashing halfway.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sleep: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Aim for at least 7–8 hours the night before. Rest and recovery are crucial because fatigue shows up fast on longer runs.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Fuel the night before: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Eat a carbohydrate-rich balanced dinner with protein, and healthy fats; think rice, pasta, potatoes as your base. This helps top up your glycogen stores so you’ve got enough energy to last the distance.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Eat before you run: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"A small pre-run meal or snack 1–2 hours before sets you up with steady energy. Think oats, toast with nut butter, or a bagel with honey and banana. Avoid anything too high in fat or fibre right before your run, as it can slow digestion and cause discomfort.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hydrate early:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Don’t wait until you’re thirsty. Start hydrating the day before and sip water in the morning. For longer runs (over 90 minutes), consider carrying a hydration vest or planning a route that passes water stops.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Time it right:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Avoid stacking your long run straight after a tough strength or interval session. Your legs need to feel fresh to handle the distance and to maintain good form as fatigue sets in.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Route planning:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Map your route ahead of time. Knowing where you're going, how far you’re running and what terrain you’ll cover will help you stay focused. Share your route with a friend or family member for safety, or use a tracking app so someone knows where you are.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Gear up:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Wear shoes that suit your gait and terrain. Dress for the conditions, functional layers for cooler temps, ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"moisture-wicking fabrics","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" for heat, and test any new kit on shorter runs first to avoid mid-run surprises.","marks":[],"data":{}}]}]}]},{"nodeType":"blockquote","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"💡 ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":"Editor’s Tip:","marks":[{"type":"bold"},{"type":"italic"}],"data":{}},{"nodeType":"text","value":" Treat your long run like a mini event. Lay your kit out the night before, prep your route, and double-check your playlist or podcast queue. It reduces decision fatigue in the morning, leaving more energy for the miles ahead.","marks":[{"type":"italic"}],"data":{}}]}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Recover From A Long Run","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Recovery starts the moment you stop running. Refuelling, rehydrating, and resting are all part of the process and just as important as the run itself.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Refuel:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Within 30–60 minutes, eat a mix of carbs and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"nodeType":"text","value":"protein","marks":[],"data":{}}]},{"nodeType":"text","value":" to restock glycogen and kickstart muscle repair. Think oats with nut butter, a smoothie with banana and protein powder, or a hearty meal that balances both. This window is when your body’s most efficient at absorbing nutrients, so don’t skip it.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hydrate:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" You’ll have lost more than just water - electrolytes like sodium and potassium are also depleted through sweat. Rehydrate gradually throughout the day, using electrolyte tablets or coconut water to restore balance and support muscle function.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stretch and foam roll:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Spend 10–15 minutes easing out tight areas like your calves, hamstrings, quads and glutes. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-a-foam-roller-and-what-are-the-benefits"},"content":[{"nodeType":"text","value":"Foam rolling","marks":[],"data":{}}]},{"nodeType":"text","value":" helps improve circulation and reduce muscle stiffness, supporting faster recovery and better ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/mobility-exercises-for-runners"},"content":[{"nodeType":"text","value":"mobility","marks":[],"data":{}}]},{"nodeType":"text","value":" for your next session.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Soothe sore spots:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" If your joints or muscles feel tender post-run, try icing them for 10–15 minutes to calm inflammation, especially around your knees, hips, or ankles.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Heat therapy/cold-water therapy: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"If you’ve got access to a sauna or","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/ice-bath-benefits-cold-water-therapy"},"content":[{"nodeType":"text","value":" cold-water therapy","marks":[],"data":{}}]},{"nodeType":"text","value":", alternating between heat and cold can do wonders. The temperature contrast triggers vasodilation and vasoconstriction, boosting circulation, flushing out metabolic waste, and reducing post-run soreness.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Active recovery: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"A light walk, slow ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-a-recovery-run-and-should-i-be-doing-it"},"content":[{"nodeType":"text","value":"recovery run","marks":[],"data":{}}]},{"nodeType":"text","value":", or","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/yoga-sequence-for-stress"},"content":[{"nodeType":"text","value":" short yoga session","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"text","value":" ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"the next day helps stimulate blood flow without adding more stress to your body. It’s one of the best ways to shake off DOMS and keep your training momentum steady.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Rest:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Never underestimate a good night’s sleep. It’s during deep sleep that your muscles rebuild, your nervous system resets, and your body adapts to handle longer distances next time. Think of it as the most powerful (and free) recovery tool you have.","marks":[],"data":{}}]}]}]},{"nodeType":"blockquote","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"💡 ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":"Editor’s Tip:","marks":[{"type":"bold"},{"type":"italic"}],"data":{}},{"nodeType":"text","value":" Try to schedule your next long run at least 48 hours after a heavy strength session (especially ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"nodeType":"text","value":"leg-day)","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"text","value":". ","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It gives your legs enough time to recover so you can go the distance without fatigue holding you back.","marks":[{"type":"italic"}],"data":{}}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How Often Should You Be Doing A Long Run?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Most runners include one long run per week, but it’s not a strict rule. Some coaches recommend following a 10-day cycle, meaning long runs happen every 9–10 days instead of weekly. This can be a great option if you’re training at higher mileage or need more recovery between sessions.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Whatever your schedule, avoid increasing your long-run distance by more than 10% per week. 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That’s where you’ll make the biggest gains.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Coming up to his third Hyrox this October in Birmingham, UK, Matt explains that this has been his approach: ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"‘The good thing after each race is you can see the stats as to where you've placed in your age category for each station; use this to form your training plan.’","nodeType":"text"},{"data":{},"marks":[],"value":" Even if you haven’t done a Hyrox yet, think about where your weakness might lie to identify focus areas.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"❌ Not Familiarising Yourself With The Rules","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"This seems like a simple one, but you’d be surprised how many forget this one: Simple errors like missed wall ball depth, wrong burpee form, or improper sled technique can cost valuable time and energy.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Read the race standards and practice movements with competition rules in mind so nothing is a surprise on the day.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Race-Ready Tips","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Getting to the start line fit is only half the battle–what you eat, wear, and think on race day can make a huge difference. 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Electrolytes can help if you’re prone to cramping, but don’t start trying out every gel and hydration sachet you are offered before the start line.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Wear the footwear (and clothing) you’ve trained in:","nodeType":"text"},{"data":{},"marks":[],"value":" Lightweight running shoes with good grip are best. Some athletes wear carbon plated trainers, which can you a boost when it comes to the run–but these aren’t necessary for beginners. Whatever footwear you choose, it’s best to use it as early in your training as possible and practice with that footwear. Nothing new should be worn on race day! (The same goes for clothing!)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Prepare your mind:","nodeType":"text"},{"data":{},"marks":[],"value":" Sure, this is a test of fitness–but it’s equally a mental game. Break the race into chunks (1km run + station), instead of thinking about the full 8km, and expect the fatigue to set in. Towards the end of the race, you’ll need to dig deep and stick with it. Don’t let your mind get the better of you.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Respect your taper week:","nodeType":"text"},{"data":{},"marks":[],"value":" The days leading up to your race are not the time to rush to try and gain a little extra strength or speed. By this time, it’s too late. The best thing to do is focus on rest, do some mobility, and add in a short, easy run. At most, do some easy station practice. Get enough sleep (especially the night before the race).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Train Smart, Race Strong","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hyrox might look intimidating at first–eight runs, eight brutal stations, and a whole lot of sweat–but with the right training, it’s more than achievable.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Focus on the essentials: run consistently, build strength, practise the stations, and don’t skip recovery. Mix in a few compromised workouts, get comfortable with being uncomfortable, and you’ll be surprised how quickly your fitness comes together.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Give yourself at least 8 weeks (but ideally longer) to prepare, and when race day comes, trust your training, pace yourself, and soak up the atmosphere.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"After your first race, you’ll know where your strengths lie, which stations tested you the most, and where you lost precious seconds on the clock. That’s exactly what keeps athletes coming back–the chance to improve every single time.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So lace up, lift heavy, run hard, and get ready to call yourself a Hyrox athlete. Just be warned: once you’ve done one race, you’ll almost certainly be booking your next.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Matt and Ash will both be competing at Hyrox Birmingham in October 2025.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Yet to book your place? ","nodeType":"text"},{"data":{"uri":"https://hyrox.com/find-my-race/"},"content":[{"data":{},"marks":[],"value":"Find your next Hyrox race","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Download the Gymshark Training App to log every workout or access pre-made plans that will help you build strength, endurance, and conditioning for race day.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"66TgZYtzVaX9lFq2Ruq53E","type":"Entry","createdAt":"2024-09-30T15:57:23.762Z","updatedAt":"2024-09-30T15:57:23.762Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"buttonBlock"}},"locale":"es-US"},"fields":{"contentfulLabel":"Download The Gymshark Training App (Hybrid Workouts)","buttonOneLabel":"Download","buttonOneLink":"https://gymshark.onelink.me/iy1s/hybridworkouts","buttonOneVariant":"primary","buttonTwoVariant":"primary"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1x0xZ9xINSbHkR5aFegZdJ","type":"Entry","createdAt":"2025-09-09T14:56:03.329Z","updatedAt":"2025-09-09T14:56:03.329Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"es-US"},"fields":{"label":"FAQs How to train for hyrox","title":"FAQs","items":[{"sys":{"type":"Link","linkType":"Entry","id":"5Zn9mBXz2xp6e9RTTT4Wt0"}},{"sys":{"type":"Link","linkType":"Entry","id":"6D5XbzqaA7hViBB8mqeJtQ"}},{"sys":{"type":"Link","linkType":"Entry","id":"ze2gsC4u1TpByNSQ9K3SK"}},{"sys":{"type":"Link","linkType":"Entry","id":"4rN0dcWxUVrolXCtVCH8nA"}}],"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] Brandt, T., Ebel, C., Lebahn, C. and Schmidt, A. 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For many of us, a workout is the go-to way to shake that tension off, and it does work; movement is proven to help reduce stress hormones and boost mood.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But here’s the flip side: not all forms of exercise are calming for your system. High-intensity training or heavy lifting can sometimes add more strain, especially if your body is already running on empty (and that’s before even mentioning DOMS). Research has shown that intense exercise can spike cortisol, your primary stress hormone ,which is not ideal if you’re already overloaded [1].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"That’s where somatic exercises come in. These gentle, awareness-based movements help regulate the nervous system by increasing ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/build-a-strong-mind-muscle-connection"},"content":[{"nodeType":"text","value":"mind-body connection","marks":[],"data":{}}]},{"nodeType":"text","value":" and combining breath with slow movement and stillness. Instead of chasing reps or sweating buckets, somatic workouts encourage you to release stored tension and get out of your head and back into your body.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Better still, you can do them anywhere - at home before bed or after waking up, on a work break, or even in the car after a stressful commute or phone call! It’s like a reset button for whenever you feel your body holding on to stress.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So whether you’re looking to ease stress, release tension, or simply feel more present, somatic movement might be the missing piece in your training toolkit.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Are Somatic Workouts?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Somatic workouts are slow, mindful movements designed to release stored tension, reconnect you with your body, and retrain habitual movement patterns through mind-body awareness.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Think of somatic exercises as the opposite of a push-to-the-limit HIIT class. They’re slower, intentional movements designed to retrain how your body holds tension. Instead of working out to burn calories, push weights, or beat your personal record, the goal is awareness: noticing how your body feels, moves, and responds.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The science supports what we all know and feel about how tension shows up in our bodies - stress and emotions don’t just live in the mind, they show up physically too. When your nervous system gets stuck in “fight or flight,” muscles stay braced, long after the stress has passed. Neuroscience research even shows that chronic stress alters muscle tone and posture by keeping the body in a semi-defensive state (always tense) [2].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Somatic movement works like a reset button, signalling safety to your nervous system and teaching the body how to let go.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Examples of mind-body practices with somatic elements:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pilates","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" - controlled, mindful movements that explore body awareness.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tai Chi ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"- slow, flowing sequences tied to deep breathing and meditation.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dance-based movement ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"- intuitive movement that follows sensation & play, not structure, and increases serotonin [3].","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Somatic yoga","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" - less about perfecting poses, more about noticing how each one feels and releasing emotions through movement.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If yoga feels too rigid or strength training feels too intense, somatic workouts offer a softer middle ground, still movement, but movement designed to soothe.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Somatic Exercises to Try at Home, Or On The Go.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A motivating factor of somatic workouts is that you don’t need equipment, a studio, or even a mat to give them a try, which can make all the difference when you’re in a state of heightened stress and needing immediate relief.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The beauty of somatic movements is how ","marks":[],"data":{}},{"nodeType":"text","value":"portable","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" they are. You can use them first thing in the morning to gently wake up your body, in the middle of a stressful workday when your shoulders have crept toward your ears, after a tough workout to help calm down your nervous system, or right before bed to signal to your body it’s safe to rest. Even a 1–2 minute reset in the car after a long commute can make a noticeable difference.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A little space and a few breaths can be enough. Before you start, take 2–3 slow, deep breaths, set a small intention (e.g. “notice”), and tuck your phone out of sight for the few minutes you’ll give yourself.","marks":[],"data":{}}]},{"nodeType":"blockquote","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How long?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Micro-reset: 1–3 minutes (desk/stress moment).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Short session: 5–10 minutes.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Full practice: 10–20 minutes.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Aim to practice daily, or at least 3×/week. If you’re stressed right now, even one 60-90 second reset helps.","marks":[],"data":{}}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1mhm8DfzT6wrMmFoDn0d8P","type":"Entry","createdAt":"2025-09-16T15:46:11.722Z","updatedAt":"2025-09-16T15:46:11.722Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":11,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordion"}},"locale":"es-US"},"fields":{"label":"Beginner-friendly somatic exercises","title":"Beginner-friendly somatic exercises","items":[{"sys":{"type":"Link","linkType":"Entry","id":"4Y1fsaO93PdDnPga7ZCL3Z"}},{"sys":{"type":"Link","linkType":"Entry","id":"1QcFpiNNCt4IH8TEiEOAW4"}},{"sys":{"type":"Link","linkType":"Entry","id":"3bcUpQlDwVqroLZ4BhMGX9"}},{"sys":{"type":"Link","linkType":"Entry","id":"56Tvw7HJ6mYEFTswVrFIHu"}},{"sys":{"type":"Link","linkType":"Entry","id":"3oq2zltWsot3nm6GRCItMj"}},{"sys":{"type":"Link","linkType":"Entry","id":"7GXfDhOOZnsrVStoG1IMgc"}},{"sys":{"type":"Link","linkType":"Entry","id":"A8pah4Os0jOkTNdksZ2eS"}},{"sys":{"type":"Link","linkType":"Entry","id":"3NjBGoTsq3GUQvGm3p3dzL"}},{"sys":{"type":"Link","linkType":"Entry","id":"5ITiiw8NqoYmaYeQt4PvPR"}}],"multiOpen":true}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Workout tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" If you’re someone who loves ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/yoga-sequence-for-stress"},"content":[{"nodeType":"text","value":"yoga","marks":[],"data":{}}]},{"nodeType":"text","value":" or ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-squat-mobility-exercises-for-squat-form-and-strength"},"content":[{"nodeType":"text","value":"mobility","marks":[],"data":{}}]},{"nodeType":"text","value":", you’ll likely enjoy somatics and could try switching your existing practice to a more somatic-focused one. If HIIT or ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-lift-heavier-weights"},"content":[{"nodeType":"text","value":"heavy lifting ","marks":[],"data":{}}]},{"nodeType":"text","value":"is your go-to in the gym, try adding a short somatic session (5-10 minutes) or full practice (10-20 minutes) on rest days to balance out the intensity and help you let go of unwanted tension.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Benefits of Somatic Exercises","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Stress relief","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A key benefit of somatic exercise, and a reason many turn to slowing things down, is to help with stress relief. Work, daily stressors, life events, and physical stress can all build up the allostatic load on the body (wear and tear) [4]. Body awareness practices like somatic yoga, grounding techniques, body scans, conscious breathing, and hug-and-release exercises help you tap into your body’s natural ability to calm down and regulate, lowering cortisol (the stress hormone) and, in turn, easing muscle tension.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Reduce muscle tension & pain","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Gentle, mindful movements help your body release physical and emotional tension stored in your body. Repetitive stress, poor posture, and even emotional strain can cause muscles to “freeze” into tight patterns. Somatic movement works by retraining the brain-to-muscle connection, helping the body learn to let go of unnecessary tension. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research also shows that somatic practices can improve sensorimotor control and reduce muscular rigidity over time - for example, a clinical trial on people with chronic lower back pain found that practicing slow, controlled somatic movements significantly reduced pain and improved functional mobility. By retraining movement patterns and increasing proprioception (the body’s sense of itself in space), somatic workouts have been shown to ease chronic pain, including lower back pain, neck tension, and fibromyalgia symptoms [5].","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Nervous system regulation","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Somatic exercises activate the parasympathetic nervous system - the body’s “rest and digest” state, helping the body relax and regulate stress levels. Studies have found that body-awareness therapies reduce anxiety and improve resilience by calming overactive stress responses. So if you’re shifting weights in the week, slowing down can actually help in the long run by improving your resilience levels.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Mind-body awareness","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Unlike conventional gym training, somatic workouts emphasize how movement feels, not how it looks. This builds mind-body awareness and the ability to notice internal signals like breath, heartbeat, and subtle shifts in muscle engagement. Improved interoception (internal awareness) has been linked to better emotional regulation and lower stress levels, helping you show up more present in daily life [2].","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Boost functional movement & posture","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Because the method focuses on unlearning inefficient patterns, many people notice improvements in coordination, balance, and posture. This makes everyday movements like walking, sitting, and lifting feel more natural and less strained. So if you’re always aware of how tense your body feels sitting at your desk, somatic movements may be the release you need to let go of these thoughts and feel better in the process.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Many lifters and runners report that after adding somatics, they move more freely during training. Why? Because their body isn’t locked in a tense, pent-up state, it’s learned how to let go of tension and soften into movement.","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Use Somatic Workouts for Stress & Recovery","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Picture this: It’s been a long day, your body feels heavy, and your mind is racing. Instead of pushing through a hard workout, a somatic session can act like a reset button and can help you let go of tension you didn’t even know you were holding on to.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Use them as:","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Rest-day recovery (10-15 minutes)","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Perfect between heavy lifts or runs, somatic exercises reframe your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-a-recovery-run-and-should-i-be-doing-it"},"content":[{"nodeType":"text","value":"active recovery","marks":[],"data":{}}]},{"nodeType":"text","value":" and set you up to move better.","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Start with a 2-minute body scan in stillness.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Next, lie on your back and practice 5 slow rounds of arch & flatten to release your lower back.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Move into spinal release roll-downs and shoulder release shrugs (3–4 times, slow tempo).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Finish with progressive muscle relaxation to fully let 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The doors to BodyPower 2013 opened and within seconds the Gymshark stand was swarmed with athletes, fans and staff. Family.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Expos had, until this point, been corporate exchanges and retail spaces, to promote new products and services and hopefully make a handful of cash along the way. That wasn't our way. For the entire weekend, the Gymshark stand was a place for ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"everyone ","nodeType":"text"},{"data":{},"marks":[],"value":"to just hangout, chat, advise, flex, with an infectious energy never seen before.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This wasn't what expo halls were used to, but it was what they were about to become. 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","marks":[],"data":{}}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From a selection of workshops that have been designed to help you up your numbers, to meeting your favorite athletes, taking part in competitions, seminars and having the opportunity to win a number of prizes, each Lift event is different but it's always the hub where the Gymshark Family meet.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"GX6WKFyZic2el8rxNBsWp","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"As For LiftMiami 2025... 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But getting that perky, ‘top shelf’ shape can be a little trickier…","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The secret? You need to work the smaller muscles of the glutes too: the glute medius ","marks":[],"data":{}},{"nodeType":"text","value":"and","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" minimus. They may not come near to the glute max in terms of size or power, but when it comes to lifting and sculpting, they’re the ones you want to pay attention to.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Looks aside, our upper glutes play an essential role in hip and pelvic stability, contributing to better performance in compound lifts like squats, deadlifts, and lunges and helping prevent injuries caused by muscular imbalances.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So if you want a butt that lifts (even when you don’t have your favorite pair of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/lift-seamless-leggings/womens"},"content":[{"nodeType":"text","value":"lift seamless leggings","marks":[],"data":{}}]},{"nodeType":"text","value":" on), these are the upper glute exercises you don’t want to hit the snooze button on.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1EZtxg52UR73MKgaEyBsU2","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Muscles Make Up The Upper Glutes?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’ve followed our ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glute workout","marks":[],"data":{}}]},{"nodeType":"text","value":" series already, you’re probably familiar with the anatomy of the glutes. But let’s do a quick refresher:","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The glutes are made up of the glute maximus, glute medius, glute minimus, and piriformis. The glute max is the glute's largest, most superficial muscle (meaning it sits on the outer layer), followed by the glute medius, and finally, the glute minimus (the deepest glute muscle).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When training the upper glutes, you want to focus mainly on the glute medius (and a little on the glute minimus) to achieve that ‘glute shelf’ look.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This smaller glute muscle is positioned at the side of the hip and is responsible for hip abduction (moving your leg away from the midline of your body) and helping to provide stability during walking. It springs into action whenever you step on one leg, walk, run, or lunge [1].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The best way to target the glute med 👉 Single leg exercises combined with abduction movements.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Which brings us nicely to our five best upper glute exercises:","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The 5 Best Upper Glute Exercises","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To make things easy, we’ve gathered the best abduction and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-best-unilateral-leg-exercises-for-building-muscle"},"content":[{"nodeType":"text","value":"single-leg exercises","marks":[],"data":{}}]},{"nodeType":"text","value":" to build, bulk, and tone your top glute shelf.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’ve got bodyweight and banded options that can be done from home, along with weighted variations to increase the intensity of your glute workout. The banded upper glute exercises also work well as part of a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/category/fitness"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" to activate the upper glutes to ensure you engage them during your compound leg exercises.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Side note: For maximum glute pump, the best glute workouts also include ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/compound-vs-isolation-exercises"},"content":[{"nodeType":"text","value":"compound lifts","marks":[],"data":{}}]},{"nodeType":"text","value":" that target both the upper and lower section of your glutes to maximize ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/hypertrophy-training"},"content":[{"nodeType":"text","value":"glute growth","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Lateral Band Walks","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Get your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-use-resistance-bands"},"content":[{"nodeType":"text","value":"resistance band","marks":[],"data":{}}]},{"nodeType":"text","value":" ready–these lateral band walks (AKA crab walks) will have your upper glutes on 🔥. This abduction top glute exercise makes your glutes work against the band to control the movement and keep your knees driving out. Research has found this one of the most effective functional exercises in activating the glute medius [2].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using these as a warm-up (to activate your glutes before your glute workout or leg day lifts) or as a high-rep finisher to maximize work through your glutes once they’re already fatigued from a heavy session.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Lateral Band Walks:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place a booty band just above your knees and stand with your feet shoulder-width apart, toes facing forward.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dip your knees, driving them out to come into a quarter squat. Brace your core, keep your chest up, and either clasp your hands in front of your chest or place your hands on your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your right foot out to the right, keeping your knees driving out. Then, bring your left foot to the right, ensuring you maintain tension on the band as you do so.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue stepping to the right for 10 reps, then reverse the movement and step to the left for 10 reps.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat twice, then rest for a minute before repeating for two more sets.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Keep your knees bent throughout and maintain tension on the band, resisting the urge to let your knees come in. As you get more experienced, increase the weight of the band.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6u1RZHZyxjjBkwBgiqznP3","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Side Plank With Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This simple but effective upper glute exercise is suitable to perform at home and produces high activation in the posterior glute min in the upper glutes [3]. As an adaptation of a regular side plank, the slide plank with hip abduction builds your glutes and enhances hip stability, improving your form and balance when lifting and reducing the risk of injury.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Side Plank With Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie on your side on a mat, with your body in a straight line from your head to your toes. Your legs should be stacked on top of each other. Place your forearm on the floor, with your elbow directly below your shoulder (as if you were about to do a side plank). Rest your top arm straight along your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Brace your core and lift your hips towards the ceiling. You should now be in a side plank, with weight pressing through your forearm and foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your top leg towards the ceiling, keeping the bottom leg still. Lead the motion with your heel, pointing your toes down to engage the glute medius.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your leg until you feel a strong engagement in your upper glutes, pause, then lower it back down to the starting position, stopping just before your legs touch.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps, then come back down, turn over, and switch sides to work the other glute.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Finding this exercise too difficult? Instead of keeping both legs straight, bend both legs at the knee (so you are in a modified side plank position). Then, perform the same steps as above.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Too easy? Hold the lifting position at the top for 3 to 5 seconds to increase time under tension. If you’re feeling strong, add a mini resistance band around your thighs or ankles to increase the intensity.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"4YU46b78qluQ6zJcvn8Lau","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Cable Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cable hip abductions are one of the best exercises for building the top of the glutes. They directly isolate the glute medius without much involvement from the glute max [3]. This single-leg exercise also improves hip stability, which is crucial for balance, posture, and injury prevention.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For this exercise, you’ll need a cable machine and an ankle attachment. If you’re doing your upper glute exercises at home, use a long resistance band looped around something secure. Place your ankle inside the band and perform the movement exactly the same as if you were using a cable machine, following the steps below.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Cable Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Attach the ankle strap to the cable pulley set to the lowest height on the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Adjust the resistance to a light weight (this will likely be the lightest weight on the machine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Velcro the ankle strap around your right ankle. Turn so your left side faces the tower, and your right leg is farthest from the machine. Keep your feet hip-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Placing your left hand onto the tower for stability, lift your right foot off the ground and move it so it hovers directly in front of your left foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Begin the movement by lifting your right leg to the side, away from your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When you’ve lifted as far as you can, pause to feel the glutes engage, then slowly lower your leg back to the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stop just before the weights hit the stack, keeping slight tension on the cable before lifting your leg back up again.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 12 to 15 reps on one leg, then switch sides by attaching the cable to the left ankle, turning around, and performing the same steps on your left side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip: Move explosively on the concentric phase, then move slowly, controlling the eccentric (downward) phase to maximize upper glute engagement.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5ecSHZ9ELjTk8BARJCpBbZ","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"4. Dumbbell Walking Lunge","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research has found walking lunges, particularly when done contralaterally (holding one dumbbell on the opposite side of your body to your first lunging leg), to be extremely good at activating the glute med, providing as much as 90% maximal voluntary isometric contraction [4].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a heavy dumbbell to increase the intensity and work through the legs. You can, however, do bodyweight walking lunges. If you’re short on space, swap dumbbell walking lunges for reverse lunges instead.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Dumbbell Walking Lunges:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Select a single dumbbell or pair of dumbbells and hold them in your hands. Feet should be shoulder-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bracing your core, keeping your chest proud and shoulders back and down, take a step forward with your right leg, lowering into a lunge. Aim to touch your back knee to the ground lightly (or get it as close as possible).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your front heel, bringing your back leg out of the lunge to position your left foot next to your right so you are fully standing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat on the left side, stepping forward into a lunge with your left leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 16 to 20 steps.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" For maximum glute engagement, drive through the heel of your front foot when you come out of the lunge (rather than your toes). This places more emphasis on the glutes. Step with a slightly wider stance to activate the glute medius more.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2tCIeuWrqDGaM1Q6Uf5c2g","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"5. Single-Leg Romanian Deadlifts","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Using a hip-hinge pattern, this powerful single-leg exercise engages the glutes, hamstrings, and lower back. Research has found it is one of the best for glute med activation [5]. Balancing on one leg, the glute medius has to work hard to ","marks":[],"data":{}},{"nodeType":"text","value":"stabilize the pelvis","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" and prevent it from tilting or dropping. The gluteus maximus helps with hip extension, lengthening to control the movement during the eccentric phase (lowering), and contracting (shortening) to extend the hip and bring the torso upright.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a weight for these, such as a single dumbbell or kettlebell in your opposite arm, which helps you balance by offsetting the weight. Using a barbell is more difficult but allows you to lift heavier and work harder to stabilize your hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do A Single Leg RDL (With A Kettlebell Or Dumbbell):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with feet shoulder-width apart, holding your selected dumbbell or kettlebell in your right hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your left leg back one step, shifting your weight into your right foot and placing the toe of your left foot on the floor for balance.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge your hips, pushing them back and bending your torso forward (being careful not to round your back). Keep the dumbbell closer to your body, moving it down your thighs as you hinge over.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue lowering the weight to the floor as far as you can while maintaining a flat back, and you will feel a good stretch in your hamstrings (this will be somewhere between your knees and ankle, but don’t worry about reaching all the way down if you cannot maintain a neutral spine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your right heel, extend your hips, and return your torso to the upright starting position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Squeeze your glutes at the top.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps on one leg, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To make these more challenging, lift your back leg instead of resting it on the ground for stability. This enhances glute engagement, increasing hip extension and the need for the glutes to stabilize the pelvis. It also increases the range of motion, making the hips extend through a greater range and forcing the glutes to work harder.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might need to practice the regular single-leg RDL first, but working up to this variation will work your glutes a lot more!","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"smcAgg6tpfZtLUq0z8HTa","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Tips For How To Build Your Upper Glutes","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form Over Weight:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" You probably know by now that lifting heavy is the key ingredient for building the glutes. But before you start to load on any significant weight, ensure you can execute these upper butt exercises with the proper technique to activate the right muscles.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Challenge yourself:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once you’re comfortable with the exercise technique, it’s time to add some weight. Your glutes are stronger than you think, so don’t be afraid to add some weight and push yourself. Alternate between heavy-weight, lower-rep exercises (e.g., 4 to 6 reps) and lighter, higher-rep sets (e.g., 12 to 15 reps) to activate different muscle fibers.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Progressive Overload:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Gradually increase the weight, reps, or intensity of your glute exercises over time to ensure you keep seeing those glute gains. (Did you know you can track your lifts in the ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"nodeType":"text","value":"Gymshark Training App","marks":[],"data":{}}]},{"nodeType":"text","value":", making it easy to track your progress over time? It’s a game changer.)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Include Variety:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" We all have our favorites. But doing the same exercises over and over, unfortunately, won’t continue to give you results. Switch up the glute exercises, alternating between lunges/squats, hip hinges, and hip abductions. This will ensure you keep progressing and build a well-rounded bubble butt.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Frequency:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" No one said glute gains came quickly. Aim to train your glutes at least twice a week to see progress [6].","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Nutrition is key:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Nutrition and training go hand in hand. To grow your glutes, eat enough ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"nodeType":"text","value":"protein to aid muscle growth","marks":[],"data":{}}]},{"nodeType":"text","value":" and repair, eat in a calorie surplus to give your body enough energy to build muscle, and include complex carbs to fuel your upper butt workouts.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Target The Upper Glutes?","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Aesthetics: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is probably the most apparent benefit of upper glute exercises. Glute max dominant exercises such as hip thrusts and squats will build the size of your glutes, but to achieve that “lifted” upper butt shelf, you need to work the glute medius and minimus with these upper glute exercises.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Upper glute strength contributes to pelvic stability, which is essential for performing heavy lifts like squats, deadlifts, and lunges with proper form. The glute medius is also important in lateral movements, balance, and single-leg stability, so strengthening the upper glutes will benefit sports that require quick changes in direction, such as running, jumping, and sprinting.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Injury prevention:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Weak upper glutes can cause knees to cave inward during exercise. Strengthening the upper glutes will help maintain proper alignment between the hips, knees, and ankles, reducing the risk of injury.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Enhanced posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" The upper glutes significantly support and stabilize the pelvis, hips, and lower back. Strong upper glutes can help improve pelvic stability, ensure proper spinal alignment, and reduce the chance of lower back pain or strain.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"D4IyaH9HD9sDITa3IDh6d","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The Only Upper Glute Workout You Need","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re seeking that ‘booty shelf’ at the top of your glutes, these exercises will get you there.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But there’s much more to glute medius training than meets the eye.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"These small (but still mighty) muscles of the glutes will improve your stability (particularly when it comes to single-leg strength, posture, and form.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re looking in the mirror thinking your lower glutes are way more developed than your upper ones, then you might want to do this whole upper glute workout once a week, and add a couple of these exercises to your leg day workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Or, if you want to feel more upper glute engagement during your compound lifts, use the band or bodyweight upper glute exercises as a warm-up to ensure your glute med and mid are sufficiently activated and engaged.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ready to get training? Download the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"nodeType":"text","value":"Gymshark Training App","marks":[],"data":{}}]},{"nodeType":"text","value":" and access hundreds of free workouts with the ability to track every set and rep as you go. 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","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-021-04470-8"},"content":[{"nodeType":"text","value":"Comparison of gluteus medius strength between individuals with obesity and normal-weight individuals: a cross-sectional study","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ford, K., Nguyen, A.-D., Dischiavi, S., Hegedus, E., Zuk, E. and Taylor, J. (2015). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4556293/#:~:text=There%20are%20limited%20studies%20that,demand%20on%20the%20gluteus%20maximus."},"content":[{"nodeType":"text","value":"An evidence-based review of hip-focused neuromuscular exercise interventions to address dynamic lower extremity valgus","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Moore, D., Semciw, A.I. and Pizzari, T. (2020). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC7727410/#sec9"},"content":[{"nodeType":"text","value":"A Systematic Review And Meta-analysis Of Common Therapeutic Exercises That Generate Highest Muscle Activity In The Gluteus Medius And Gluteus Minimus Segments","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stastny, P., Lehnert, M., Zaatar, A., Svoboda, Z. and Xaverova, Z. (n.d.). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4640053/pdf/jscr-29-3177.pdf"},"content":[{"nodeType":"text","value":"Does the dumbbell-carrying position change the muscle activity in split squats and walking lunges?","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Distefano, L.J., Blackburn, J.T., Marshall, S.W. and Padua, D.A. (2009). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/19574661/"},"content":[{"nodeType":"text","value":"Gluteal Muscle Activation During Common Therapeutic Exercises","marks":[],"data":{}}]},{"nodeType":"text","value":". 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For many of us, the bulk of our runs are ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"steady and continuous","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". And while these types of runs are great for building stamina and rightly deserve their place in any long-distance running plan, if it’s speed you’re after, then you need to add a little speedwork into the mix, too.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"We’re talking about ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"interval running:","nodeType":"text"},{"data":{},"marks":[],"value":" A proven training method that helps improve your speed across any distance by alternating between running fast for short periods of time and active recovery [1,2]. This method of training is hard, but the reward is worth it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, if you’ve heard of interval running before but aren’t sure how to implement it into your training or need a full rundown of the method from start to finish (excuse the pun), we’ve got you covered. We’re going to tell you everything you need to know, along with expert insight and advice from Running Coach and Personal Trainer, Jonny Hammond, who specializes in coaching athletes of all levels preparing for marathons, Ironman’s, and hybrid competitions like ","nodeType":"text"},{"data":{"uri":"blog/article/what-is-hyrox"},"content":[{"data":{},"marks":[],"value":"Hyrox","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Get ready for the running method that will have you going out hard, recovering fast, and repeating–again and again and again.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Ready to run? ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"From ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/collections/running-shirts"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"running shirts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":" to chafe-free ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/collections/running-shorts"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"shorts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":" and ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/collections/running-leggings"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"leggings","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":"- we’ve got the running gear you need to keep the pace up, no matter the weather or how tough the run gets.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"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. 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(2017). ","nodeType":"text"},{"data":{"uri":"https://www.sciencedirect.com/science/article/abs/pii/S0033062017300488"},"content":[{"data":{},"marks":[],"value":"Running as a Key Lifestyle Medicine for Longevity","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Lee, D., Pate, R.R., Lavie, C.J., Sui, X., Church, T.S. and Blair, S.N. (2014). ","nodeType":"text"},{"data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4131752/"},"content":[{"data":{},"marks":[],"value":"Leisure-Time Running Reduces All-Cause and Cardiovascular Mortality Risk","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Xiao, W., Soh, K.G., Wazir, M.R.W.N., Talib, O., Bai, X., Bu, T., Sun, H., Popovic, S., Masanovic, B. and Gardasevic, J. (2021). ","nodeType":"text"},{"data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/34552511/"},"content":[{"data":{},"marks":[],"value":"Effect of Functional Training on Physical Fitness Among Athletes: A Systematic Review","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". 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But for many of us, things have changed as we’ve gotten older, and it’s likely due to poor hip mobility.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We start to notice it in different ways: Maybe you struggle to reach parallel in your squat; maybe it’s a feeling of tightness when doing strides during your speed sessions; or maybe you’re experiencing back pain that you’ve struggled for so long to pinpoint the cause of. But, as one noughties pop queen taught us: our ‘hips don’t lie’: If your hip mobility is poor, then consequences will begin to show.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The solution? Hip mobility work: Before exercise, after exercise, and maybe sprinkled throughout the day, too, if you’re really feeling committed.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Oh, and we should caveat here that you don’t need to have one of the problems above to do these hip-opening exercises. In fact, we recommend everyone do hip mobility exercises, particularly before lower-body workouts or sports such as soccer, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-your-snatch"},"content":[{"nodeType":"text","value":"weightlifting","marks":[],"data":{}}]},{"nodeType":"text","value":", or track and field activities.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In truth, we know that most people don’t enjoy mobility work. Moving slowly in weird and wonderful positions? 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It’s actually ","marks":[],"data":{}},{"nodeType":"text","value":"one of the most mobile joints in the body","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", but to keep it that way, it needs mobilizing, especially as we age. To do so effectively, we need to work multiple muscles of the hip, which all have different functions. 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All you need is a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/products/gymshark-yoga-mat-unit-green-chalk-green-ss24"},"content":[{"nodeType":"text","value":"yoga mat","marks":[],"data":{}}]},{"nodeType":"text","value":" and a kettlebell (or dumbbell) for the last stretch.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"T","marks":[],"data":{}},{"nodeType":"text","value":"he 5 Best Hip Mobility Exercises:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#1-singleleg-downward-dog-to-pigeon-pose"},"content":[{"nodeType":"text","value":"Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#2-standing-hip-cars"},"content":[{"nodeType":"text","value":"Standing Hip Opener Rotations","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#3-hip-flexor-to-hamstring-stretch"},"content":[{"nodeType":"text","value":"Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#4-9090-hip-stretch"},"content":[{"nodeType":"text","value":"90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#5-kettlebell-hip-shift"},"content":[{"nodeType":"text","value":"Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"1. Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1bmRCYNEBKkZsC2gq0Hx2Y","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You may have heard of the pigeon pose, a classic hip-opening exercise that helps stretch the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glutes","marks":[],"data":{}}]},{"nodeType":"text","value":", release the hips and improve hip flexibility. But this variation adds a unique twist: The single-leg downward dog activates the glutes and stretches the hamstrings before stretching any tightness in the hips during the pigeon pose.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the pose for 30-40 seconds until you feel any tightness release before repeating the full flow on the other leg.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Single-Leg Downward Dog To Pigeon Pose:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie flat on your front.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place your hands by your hips and push up into the position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From here, lift your hips and straighten your legs.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From the downward dog position, bring one leg through your arms.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bend the front leg so your foot is behind your opposite hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lower your hips down to a seated position with your back leg extended straight along the mat.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Ensure your hips are square and you’re sitting upright rather than leaning over to one side. To deepen the stretch, come down onto your forearms during the pigeon pose, bringing your chest down towards your front leg.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"2. Standing Hip CARs","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"7xmEa3XXsKgQunU3DDZ1DG","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you've ever played soccer, you'll most likely have done this hip-opening exercise. Standing hip CARs (which stands for controlled articular rotations) are also sometimes referred to as standing hip opener rotations. They are unique exercises because they move a single joint through its full range of motion while the rest of the body is kept still and contracted, making them one of the best standing hip stretches to do before your workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It’s rare that we move our legs in a complete circle, but it’s important that we mobilize our hips in this way because the hip joint is a ball-and-socket joint. In our hip joint, the rounded end of the femur (thigh bone) fits into a socket that allows for this circular movement. But it’s important that we practice this motion to keep the joint healthy and mobile – which is exactly why you need to include standing hip CARs in your routine, whether as a morning hip mobility stretch or a pre-workout warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Standing Hip CARs:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with a tall posture, placing your feet in line with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift up one leg, bending your knee until it is level with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Open your hip, rotating your leg round with your knee pointing outwards.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your foot backward, level with your knee, and extend your leg behind you.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bring your leg back down to the starting position.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To progress this exercise, try gradually increasing the size of your hip circles. You can also introduce holds at various points of the movement to build isometric strength.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"3. Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6G05CsHxoPag4jDsLMoz6L","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re searching for hip flexor stretches for tight hips, this is the hip flexibility exercise for you. Located on the front of the hip and thigh, the hip flexors are one of the primary culprits of hip tightness for those of us who sit down a lot.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The lunge increases hip mobility and flexibility while leaning back into the hamstring stretch lengthens the hamstrings, back, and calves. Utilizing a flow such as this one targets your anterior (front) and posterior (back), helping to improve overall mobility and making it a great dynamic stretch for a warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might also like: ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-hamstring-stretches"},"content":[{"nodeType":"text","value":"The Best Hamstring Stretches For Tight Leg Muscles","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Hip Flexor To Hamstring Stretch:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Starting in a lunge position, place both hands in line with your front foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Slowly push your hips forward, driving your front knee over your toe so you feel a stretch in your hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold this stretch for a few seconds, then rock back, placing the weight on your back knee and straightening your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your hands in the same position, bringing your chest down to your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the hamstring stretch before returning to the start of the flow.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To intensify the stretch, sit into your hip further by driving your front knee further over your toe. When you rock back into the hamstring stretch, try bringing your butt down further toward your calf.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"4. 90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"24GyNHPG5DLlBCvHABYufv","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Another great hip opener is the 90/90 hip stretch, which can be done as a dynamic stretch (pre-workout during the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-warm-up-for-leg-day"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" or as a singular mobility exercise throughout the day) or a static stretch (post-workout).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The front leg in the 90/90 position stretches the hip flexors (particularly the psoas and rectus femoris, which are part of the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-quad-exercises"},"content":[{"nodeType":"text","value":"quad muscles","marks":[],"data":{}}]},{"nodeType":"text","value":"). The back leg, on the other hand, stretches the glutes and external rotators of the hip (including the piriformis). This makes this hip exercise a great all-arounder, targeting the key areas where tightness is often experienced in the hips and the surrounding muscles.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Dynamic Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sit on the mat and form a ‘Z’ shape with your legs by bringing them into a 90-degree position, placing your right leg in front and your left leg behind. The right knee should be in front of your hip, foot in line with knee. For the left leg, the knee should be next to the hip and the foot under the knee.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keeping the sides of the feet in contact with the floor, lean back slightly, placing your hands on the ground to stabilize yourself if needed.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your knees and rotate through the hips, moving to your legs and torso so your opposite leg is now in front and you are facing the other way. Your feet should rotate with your legs, but stay in contact with the floor the whole time.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reverse the movement, lifting the knees so the right leg is once again at the front of the body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 reps on each side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once your hips become more mobile, the stretch should become easier, and you’ll find you can sit more upright or even lean forward slightly. You can also try this hip exercise without placing your hands on the floor, which is a more difficult variation.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Static Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Come into your 90/90 position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge at the waist, aiming to bring your chest over your front knee. Make sure you keep a neutral spine and don’t round the lower back.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your palms on the floor, or come down to your forearms for a deeper stretch. Hold for 20-30 seconds.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"5. Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3y4f11mllY5u5RZCh3Lr5U","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Named by ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.instagram.com/squat_university/"},"content":[{"nodeType":"text","value":"Dr. Aaron Horschig of Squat University","marks":[],"data":{}}]},{"nodeType":"text","value":" as the best hip mobility exercise, the kettlebell hip shift is a great way to improve hip abduction and external rotation. Using a moderate-heavy weight kettlebell, you’ll be guided into a new range of motion, which does wonders for opening up tight hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This exercise is a great primer for lifts that require mobile hips, such as squats and deadlifts. Do it two to three times a week, and you’ll be surprised at how your squat depth, form, and range of motion improve.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Kettlebell Hip Shift:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Start by kneeling on the ground. Take one leg out to the side, placing the foot in line with the kneeling knee, pointing the toe anywhere between a 45-degree and 90-degree angle.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Take hold of the kettlebell horn with both hands, holding it down in front of you. Make sure your pelvis is tucked under, your core braced, and keep your chest up.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Shift your weight towards the outstretched leg, letting the kettlebell's weight drag your knee over your toe. You should feel a stretch in your groin and hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold for 5 seconds, then return to the middle. Repeat for 10 reps, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" As your hip mobility improves, work towards getting your kneeling leg parallel to your body at a 90-degree angle, gradually increasing the angle over time.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Causes Extremely Tight Hips?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So you now know how to release tight hips with these hip stretches, but why do we get tight hips in the first place?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There are two main causes of tight hips:","marks":[],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sitting down for long periods: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is the most common cause of hip tightness. When sitting down, the hips spend more time in a flexed position. Over time, this causes the hip flexor muscles to become overworked, which can cause weak hips and feelings of tightness.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Overuse of quadriceps and hip flexors:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" This cause is the total opposite: Using your hip flexors too much (i.e., continuous repetitive movement, such as running or cycling or doing lots of running or jumping, often seen in sports such as soccer or martial arts) can cause tightness. This can lead to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://my.clevelandclinic.org/health/diseases/overtraining-syndrome"},"content":[{"nodeType":"text","value":"overtraining syndrome","marks":[],"data":{}}]},{"nodeType":"text","value":" and, worse, hip flexor stra","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Both of these causes are further aggravated by a couple of factors:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor pre-workout hip mobility exercises","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor post-workout mobility drills","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Weakness in other muscle groups (e.g., core, glutes, piriformis – a small muscle of the butt located behind the glutes), can lead to the hip flexors compensating to stabilize the spine and pelvis.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Therefore, it’s important to stretch the hips and do active hip mobility exercises pre and post-workout to strengthen the hips and keep them mobile, as well as give adequate time to train the surrounding muscle groups so they can support the hips and keep them healthy.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Should You Do Hip Mobility Stretches?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In case you aren’t feeling convinced enough already, there are many benefits to doing hip opening stretches, the main ones being:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reduced risk of injury:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips lead to incorrect form. Improving hip mobility helps maintain proper alignment, reduce stress on joints, and prevent injuries.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Alleviate Lower Back Pain:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Lower back pain is frustrating, especially when you can’t identify the cause. Well, the cause might just be Tight hip flexors. The psoas (the main muscle in the hip flexor) connects directly to the femur and lumbar vertebrae (lower back), making tight hip flexors a common cause of lower back pain. (If you have lower back pain, you might also benefit from these ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-back-stretches-for-flexibility"},"content":[{"nodeType":"text","value":"back stretches","marks":[],"data":{}}]},{"nodeType":"text","value":".)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Better posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips can often lead to a slouched posture–something we all want to avoid! Keeping your hips mobile will help you keep a more upright posture, reducing stress on the spine and improving breathing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Improved athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Stronger, more mobile hips will not only help you squat down low but will help you drive out of the squat more powerfully, too. The stronger your hips, the faster you’ll run, jump, and pivot due to greater force production in the hips.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Whether you are experiencing several of the above symptoms or you have no hip mobility issues at all, you should be doing hip mobility exercises. Implementing good hip mobility prehab to prevent problems from occurring in the first place is always a much better option than trying to remedy an issue once it has occurred, so be committed and consistent in your approach to hip mobility. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/what-is-prehab-heres-how-prehab-can-help-towards-your-fitness-goals"},"content":[{"nodeType":"text","value":"Find out more about prehab and how you can implement it into your training","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"PaGheCd0spsjrJ4Jb5A8O","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Ready, Set, Stretch!","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you want to say goodbye to tight hips, improve your form, and keep aches and injuries at bay, then you need to start giving your hips the attention they deserve. Add some dynamic hip stretches before your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"nodeType":"text","value":"lower body workout","marks":[],"data":{}}]},{"nodeType":"text","value":", and pick a couple of hip opening exercises for your cool down, holding the positions for longer to release any tension. For extra points, do some throughout the day, too (you can even do them whilst watching Love Island – we won’t tell if you don’t). 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Speed runs, intervals, and tempo work help improve efficiency and pac,e but always follow with recovery so your body adapts. These sessions help improve efficiency, pacing awareness, and confidence, without overwhelming your recovery.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Follows the 10 to 15 percent mileage increase rule","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"Weekly distance only increases by around 10 to 15 percent. This slow build is key for ","nodeType":"text"},{"data":{"uri":"/blog/article/running-tips-for-beginners"},"content":[{"data":{},"marks":[],"value":"beginner progress","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". It gives your muscles, tendons, and joints time to adapt, helping you stay injury-free and actually show up to every run feeling ready, not worn out [4]. If a week ever feels like too much, it’s okay to have a break and repeat it before moving on.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Put together, this structure keeps training balanced. Easy runs build the base. Long runs improve endurance. Faster sessions add strength and confidence. Recovery ties it all together. The result is a plan that feels challenging in the right places, manageable overall, and realistic alongside work, life, and everything else you have going on.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"4 Reminders For Your First 10K Run","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Training for your first 10K comes with a few moments that can feel confusing or even discouraging if you are not expecting them. Don’t give up, just remember:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"1. That mental jump around weeks 5–6 is completely normal: ","nodeType":"text"},{"data":{},"marks":[],"value":"This is usually the point where the long runs start creeping past your comfort zone. Physically, you are capable. Mentally, it can feel like a stretch. Motivation dips, runs feel heavier, and doubts that you can keep on running pop up. But that doesn’t mean you're failing; it means your body and brain are adapting to longer time on your feet. Stick with it. Breaking through these barriers is often where confidence is built.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"“Hitting the wall happens to every runner at some stage. When it gets mentally tough, remind yourself why you signed up and how far you’ve already come.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Focus on the kilometre you’re in, not the ones ahead. Break the race into small, manageable sections.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Use distractions to your advantage! Cast your mind elsewhere, take in the sights aroudn you, soak up the atmoshphere, the crowds cheering and let their energy carry you. Sometimes distraction is the best mental strategy.","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"\" -","nodeType":"text"},{"data":{},"marks":[{"type":"bold"},{"type":"italic"}],"value":" Gary Culligan*, Long-Distance Runner","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"blockquote"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"2. Your longest run does not need to hit a full 10K: ","nodeType":"text"},{"data":{},"marks":[],"value":"A common beginner worry is thinking you need to run the full distance in training before race day. You do not. Most plans peak at around 8 to 9 km towards the end of your training. Race-day adrenaline, crowd energy, and a fresh taper will carry you the rest of the way","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"3. Treadmill and outdoor runs are both valid:","nodeType":"text"},{"data":{},"marks":[],"value":" Outdoor runs help you get used to pacing, terrain, and changing conditions. ","nodeType":"text"},{"data":{"uri":"/blog/article/treadmill-workouts"},"content":[{"data":{},"marks":[],"value":"Treadmill runs ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"offer consistency, controlled pacing, and weather-proof convenience. Mixing both is often the most realistic option, especially around work, travel, or darker evenings. What matters is showing up, not where you run.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"4. Adjusting around work and life is part of the plan:","nodeType":"text"},{"data":{},"marks":[],"value":" Missed a run because life happened? That is normal. Swap days around, shorten a session, or repeat a week if needed. Consistency over time beats forcing perfection every single week. Training should fit into your life, not take over it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"How Long Does It Take To Train For A 10K?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"For most beginners, training for a 10K takes ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"around 8 to 10 weeks","nodeType":"text"},{"data":{},"marks":[],"value":". That timeline gives your body enough time to build endurance gradually without rushing the process.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you already run 5K comfortably, you will likely feel ready closer to the 8-week mark. If you are newer to running or coming back after a break, leaning towards 10 weeks allows for a steadier build and better recovery.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Running a little, often, is far more effective than going all-out once or twice a week. Easy runs build your aerobic base, strengthen muscles and joints, and make running feel more sustainable. Speed and intensity tend to come later and shouldn’t be rushed.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Focus on running without stopping and racking up the miles. Over time, you’ll notice you feel less breathless at the same pace you were running before. These small wins add up quickly and keep momentum going long before race day arrives.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Is A Good 10K Time For A Beginner?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"A good time 10K time for a beginner is one where you finish feeling proud, not broken. You might have a goal time in mind, but for your first double-digit run, finish times vary.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Most beginner 10K runners finish somewhere between ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"60 and 90 minutes","nodeType":"text"},{"data":{},"marks":[],"value":", depending on experience, fitness, terrain, and any stop or walk breaks.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Your first 10K, whether that’s a race or a run, is about learning what it’s like to cover the distance comfortably and finishing injury-free.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Plenty of runners walk parts of their first 10k or slow down to a shuffle, which can make the race feel more manageable when fatigue kicks in and help you regain some speed later on.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Don’t focus on how fast people around you are running; comparison can steal your confidence. Someone else’s time doesn’t reflect on your own effort or journey to get here. Focus on your own progress, your own training, and how far you have come.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Your first 10k is about building the belief that you can run longer distances. Once you know you can run 10 km, your running confidence will skyrocket. 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Spending a few minutes focusing on your run, visualising your route, hyping yourself up, or setting a mini goal can make a surprisingly big difference in how you feel when you step out.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"74doHuhrgWbr2i0JTysNdu","type":"Entry","createdAt":"2026-02-23T09:50:31.115Z","updatedAt":"2026-02-23T09:50:31.115Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":5,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Use the Run-Walk Method","headerContent":"Use the Run-Walk Method","content":{"nodeType":"document","data":{},"content":[{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Why it works:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" For beginners, 10K can feel intimidating. Breaking it into run-walk intervals helps you cover the distance without burning out, which is great for early days when you want to suss what that distance feels like. It also lowers injury risk and keeps morale high.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How to start:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Begin with a 3-minute run followed by 1 minute of walking. As your endurance grows, move to 5:1 or longer periods of running until you can comfortably go continuous.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Don’t feel pressured to skip walking breaks just because everyone else runs straight through.","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"5d2aYypQMTU59Q8Dyo2a34","type":"Entry","createdAt":"2026-02-23T09:51:14.925Z","updatedAt":"2026-02-23T09:51:14.925Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Don’t Start Off Too Fast","headerContent":"Don’t Start Off Too Fast","content":{"nodeType":"document","data":{},"content":[{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Beginners’ common mistake:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" the excitement, anticipation, or adrenaline can make you start way too quickly and end up sprinting the first kilometre. But a speedy start usually means fading fast around halfway.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Pacing guidance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Aim for a conversational pace. If you can’t chat lightly, you’re probably pushing too hard.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"RPE explained:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Your Rate of Perceived Exertion (RPE) should be around 3–4/10 for easy runs. 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Even 15–20 minutes of simple, targeted work a few times per week makes a difference in endurance, injury prevention, and stride [8].","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"4wC4jnNi0s2R3bgfBAR26s","type":"Entry","createdAt":"2026-02-23T09:58:47.180Z","updatedAt":"2026-02-23T09:58:47.180Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":12,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Choose The Right Gear & Shoes","headerContent":"Choose The Right Gear & Shoes","content":{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Weather-ready:","nodeType":"text"},{"data":{},"marks":[],"value":" Choose lightweight layers for warmth in ","nodeType":"text"},{"data":{"uri":"/blog/article/what-to-wear-for-cold-weather-running"},"content":[{"data":{},"marks":[],"value":"colder months ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"and moisture-wicking fabrics for ","nodeType":"text"},{"data":{"uri":"/blog/article/hot-weather-running-outfits"},"content":[{"data":{},"marks":[],"value":"summer runs","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". A lightweight ","nodeType":"text"},{"data":{"uri":"/collections/running-jackets/womens"},"content":[{"data":{},"marks":[],"value":"jacket ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"or vest can make early morning runs more enjoyable, and look for reflective details for running in low-light conditions.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Running shoes:","nodeType":"text"},{"data":{},"marks":[],"value":" Not every shoe on the market will offer what you need. Visit a running store for a gait analysis to find the right support. Your running shoes should feel snug but not restrictive, and you should always try them out on shorter runs for comfort first.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Comfort extras:","nodeType":"text"},{"data":{},"marks":[],"value":" Pockets, zippers, and reflective elements aren’t just style; they make running longer distances more convenient and safer.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"initialOpen":false}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{"target":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"HhH9koWp90gf21OqI0NVj","type":"Entry","createdAt":"2026-01-15T15:42:23.782Z","updatedAt":"2026-01-15T15:42:23.782Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGrid"}},"locale":"es-US"},"fields":{"contentfulLabel":"Shop Running","title":"Running Clothes","linkText":"Shop now","linkSlug":"/collections/running","productRows":[{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1aJ0nCEqR7Se3p3wL5xtsh","type":"Entry","createdAt":"2026-01-15T15:40:14.310Z","updatedAt":"2026-02-18T09:22:33.246Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":11,"revision":4,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"Running mens","productHandles":"gymshark-running-4-2in1-shorts-shorts-blue-aw25-1,gymshark-running-tank-sleeveless-tops-black-aw25,gymshark-running-t-shirt-ss-tops-blue-aw25-1"}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"1TNYIKvc3g8Kc9g9ZSTaJz","type":"Entry","createdAt":"2026-01-15T15:42:16.878Z","updatedAt":"2026-01-15T15:42:16.878Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":6,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"productGridRow"}},"locale":"es-US"},"fields":{"contentfulLabel":"Running womens","productHandles":"gymshark-running-2-in-1-shorts-shorts-blue-aw25,gymshark-energised-seamless-leggings-leggings-1,gymshark-high-support-v-neck-sports-bra-sports-bras-blue-aw25"}}]}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Nutrition For 10K Beginners","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Eating well is one of the best things you can do for your training and recovery. Carbohydrates, for instance, play a key role in replenishing glycogen stores, which fuel longer runs and support performance [10]. How you fuel yourself before, during, and after a run has a huge impact on your performance, but it can be easy to go too heavy with your breakfast or not refuel properly after the race. Here’s how to get it right:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Race lead-up: ","nodeType":"text"},{"data":{},"marks":[],"value":"“In the days before race day, stay well hydrated and consider adding electrolytes. Focus on complex carbohydrates to help increase glycogen stores and keep energy levels topped up,\" our resident marathon coach, Gary, tells us.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Pre-run fuel:","nodeType":"text"},{"data":{},"marks":[],"value":" Opt for easily digestible carbs 30–60 minutes before a run. Think of a banana, a slice of toast with nut butter, or a small bowl of oatmeal. 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These are the best upper glute exercises for building size, shape, and strength, plus the best upper glute training tips.","noIndex":false,"noFollow":false,"articleType":"Blog Post","tileImage":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7qYesFgkycgOCqrZFRJZzZ","type":"Asset","createdAt":"2025-01-10T15:22:10.522Z","updatedAt":"2025-01-10T15:22:10.522Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":8,"revision":1,"locale":"es-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":"es-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":"es-US"},"fields":{"title":"Upper Glute Exercises - Desktop","description":"Upper Glute Exercises","file":{"url":"//images.ctfassets.net/8urtyqugdt2l/7qYesFgkycgOCqrZFRJZzZ/c0821648d5d5a33d1c528ba0754f6a4a/upper-glutes-desktop.jpg","details":{"size":2087805,"image":{"width":3360,"height":3360}},"fileName":"upper-glutes-desktop.jpg","contentType":"image/jpeg"}}},"showMuteBannerVideoButton":true,"showPauseBannerVideoButton":true,"tableOfContents":["What Muscles Make Up The Upper Glutes?","The 5 Best Upper Glute Exercises","Tips For How To Build Your Upper Glutes","Why Target The Upper Glutes?","FAQs"],"content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hip thrusts may be the GOAT of glute exercises to build bulk, shape, and size on your butt, but if you want to make your behind look as full and evenly developed as Whitney in her ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/adapt/womens"},"content":[{"nodeType":"text","value":"animal adapt leggings","marks":[],"data":{}}]},{"nodeType":"text","value":", then you’ll want to listen up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Many glute workouts focus on building the glute max–and as the largest, most powerful muscle of the glutes, it makes sense as a direct route to building strength, size and power.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’ve been working away at your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-best-lower-glute-exercises"},"content":[{"nodeType":"text","value":"lower glute exercises","marks":[],"data":{}}]},{"nodeType":"text","value":" for a while, you might notice your butt building in size. But getting that perky, ‘top shelf’ shape can be a little trickier…","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The secret? You need to work the smaller muscles of the glutes too: the glute medius ","marks":[],"data":{}},{"nodeType":"text","value":"and","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" minimus. They may not come near to the glute max in terms of size or power, but when it comes to lifting and sculpting, they’re the ones you want to pay attention to.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Looks aside, our upper glutes play an essential role in hip and pelvic stability, contributing to better performance in compound lifts like squats, deadlifts, and lunges and helping prevent injuries caused by muscular imbalances.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So if you want a butt that lifts (even when you don’t have your favorite pair of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/lift-seamless-leggings/womens"},"content":[{"nodeType":"text","value":"lift seamless leggings","marks":[],"data":{}}]},{"nodeType":"text","value":" on), these are the upper glute exercises you don’t want to hit the snooze button on.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1EZtxg52UR73MKgaEyBsU2","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Muscles Make Up The Upper Glutes?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’ve followed our ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glute workout","marks":[],"data":{}}]},{"nodeType":"text","value":" series already, you’re probably familiar with the anatomy of the glutes. But let’s do a quick refresher:","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The glutes are made up of the glute maximus, glute medius, glute minimus, and piriformis. The glute max is the glute's largest, most superficial muscle (meaning it sits on the outer layer), followed by the glute medius, and finally, the glute minimus (the deepest glute muscle).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When training the upper glutes, you want to focus mainly on the glute medius (and a little on the glute minimus) to achieve that ‘glute shelf’ look.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This smaller glute muscle is positioned at the side of the hip and is responsible for hip abduction (moving your leg away from the midline of your body) and helping to provide stability during walking. It springs into action whenever you step on one leg, walk, run, or lunge [1].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The best way to target the glute med 👉 Single leg exercises combined with abduction movements.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Which brings us nicely to our five best upper glute exercises:","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The 5 Best Upper Glute Exercises","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To make things easy, we’ve gathered the best abduction and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-best-unilateral-leg-exercises-for-building-muscle"},"content":[{"nodeType":"text","value":"single-leg exercises","marks":[],"data":{}}]},{"nodeType":"text","value":" to build, bulk, and tone your top glute shelf.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’ve got bodyweight and banded options that can be done from home, along with weighted variations to increase the intensity of your glute workout. The banded upper glute exercises also work well as part of a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/category/fitness"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" to activate the upper glutes to ensure you engage them during your compound leg exercises.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Side note: For maximum glute pump, the best glute workouts also include ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/compound-vs-isolation-exercises"},"content":[{"nodeType":"text","value":"compound lifts","marks":[],"data":{}}]},{"nodeType":"text","value":" that target both the upper and lower section of your glutes to maximize ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/hypertrophy-training"},"content":[{"nodeType":"text","value":"glute growth","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Lateral Band Walks","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Get your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-use-resistance-bands"},"content":[{"nodeType":"text","value":"resistance band","marks":[],"data":{}}]},{"nodeType":"text","value":" ready–these lateral band walks (AKA crab walks) will have your upper glutes on 🔥. This abduction top glute exercise makes your glutes work against the band to control the movement and keep your knees driving out. Research has found this one of the most effective functional exercises in activating the glute medius [2].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using these as a warm-up (to activate your glutes before your glute workout or leg day lifts) or as a high-rep finisher to maximize work through your glutes once they’re already fatigued from a heavy session.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Lateral Band Walks:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place a booty band just above your knees and stand with your feet shoulder-width apart, toes facing forward.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dip your knees, driving them out to come into a quarter squat. Brace your core, keep your chest up, and either clasp your hands in front of your chest or place your hands on your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your right foot out to the right, keeping your knees driving out. Then, bring your left foot to the right, ensuring you maintain tension on the band as you do so.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue stepping to the right for 10 reps, then reverse the movement and step to the left for 10 reps.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat twice, then rest for a minute before repeating for two more sets.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Keep your knees bent throughout and maintain tension on the band, resisting the urge to let your knees come in. As you get more experienced, increase the weight of the band.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6u1RZHZyxjjBkwBgiqznP3","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Side Plank With Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This simple but effective upper glute exercise is suitable to perform at home and produces high activation in the posterior glute min in the upper glutes [3]. As an adaptation of a regular side plank, the slide plank with hip abduction builds your glutes and enhances hip stability, improving your form and balance when lifting and reducing the risk of injury.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Side Plank With Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie on your side on a mat, with your body in a straight line from your head to your toes. Your legs should be stacked on top of each other. Place your forearm on the floor, with your elbow directly below your shoulder (as if you were about to do a side plank). Rest your top arm straight along your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Brace your core and lift your hips towards the ceiling. You should now be in a side plank, with weight pressing through your forearm and foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your top leg towards the ceiling, keeping the bottom leg still. Lead the motion with your heel, pointing your toes down to engage the glute medius.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your leg until you feel a strong engagement in your upper glutes, pause, then lower it back down to the starting position, stopping just before your legs touch.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps, then come back down, turn over, and switch sides to work the other glute.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Finding this exercise too difficult? Instead of keeping both legs straight, bend both legs at the knee (so you are in a modified side plank position). Then, perform the same steps as above.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Too easy? Hold the lifting position at the top for 3 to 5 seconds to increase time under tension. If you’re feeling strong, add a mini resistance band around your thighs or ankles to increase the intensity.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"4YU46b78qluQ6zJcvn8Lau","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Cable Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cable hip abductions are one of the best exercises for building the top of the glutes. They directly isolate the glute medius without much involvement from the glute max [3]. This single-leg exercise also improves hip stability, which is crucial for balance, posture, and injury prevention.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For this exercise, you’ll need a cable machine and an ankle attachment. If you’re doing your upper glute exercises at home, use a long resistance band looped around something secure. Place your ankle inside the band and perform the movement exactly the same as if you were using a cable machine, following the steps below.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Cable Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Attach the ankle strap to the cable pulley set to the lowest height on the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Adjust the resistance to a light weight (this will likely be the lightest weight on the machine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Velcro the ankle strap around your right ankle. Turn so your left side faces the tower, and your right leg is farthest from the machine. Keep your feet hip-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Placing your left hand onto the tower for stability, lift your right foot off the ground and move it so it hovers directly in front of your left foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Begin the movement by lifting your right leg to the side, away from your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When you’ve lifted as far as you can, pause to feel the glutes engage, then slowly lower your leg back to the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stop just before the weights hit the stack, keeping slight tension on the cable before lifting your leg back up again.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 12 to 15 reps on one leg, then switch sides by attaching the cable to the left ankle, turning around, and performing the same steps on your left side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip: Move explosively on the concentric phase, then move slowly, controlling the eccentric (downward) phase to maximize upper glute engagement.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5ecSHZ9ELjTk8BARJCpBbZ","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"4. Dumbbell Walking Lunge","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research has found walking lunges, particularly when done contralaterally (holding one dumbbell on the opposite side of your body to your first lunging leg), to be extremely good at activating the glute med, providing as much as 90% maximal voluntary isometric contraction [4].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a heavy dumbbell to increase the intensity and work through the legs. You can, however, do bodyweight walking lunges. If you’re short on space, swap dumbbell walking lunges for reverse lunges instead.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Dumbbell Walking Lunges:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Select a single dumbbell or pair of dumbbells and hold them in your hands. Feet should be shoulder-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bracing your core, keeping your chest proud and shoulders back and down, take a step forward with your right leg, lowering into a lunge. Aim to touch your back knee to the ground lightly (or get it as close as possible).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your front heel, bringing your back leg out of the lunge to position your left foot next to your right so you are fully standing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat on the left side, stepping forward into a lunge with your left leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 16 to 20 steps.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" For maximum glute engagement, drive through the heel of your front foot when you come out of the lunge (rather than your toes). This places more emphasis on the glutes. Step with a slightly wider stance to activate the glute medius more.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2tCIeuWrqDGaM1Q6Uf5c2g","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"5. Single-Leg Romanian Deadlifts","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Using a hip-hinge pattern, this powerful single-leg exercise engages the glutes, hamstrings, and lower back. Research has found it is one of the best for glute med activation [5]. Balancing on one leg, the glute medius has to work hard to ","marks":[],"data":{}},{"nodeType":"text","value":"stabilize the pelvis","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" and prevent it from tilting or dropping. The gluteus maximus helps with hip extension, lengthening to control the movement during the eccentric phase (lowering), and contracting (shortening) to extend the hip and bring the torso upright.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a weight for these, such as a single dumbbell or kettlebell in your opposite arm, which helps you balance by offsetting the weight. Using a barbell is more difficult but allows you to lift heavier and work harder to stabilize your hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do A Single Leg RDL (With A Kettlebell Or Dumbbell):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with feet shoulder-width apart, holding your selected dumbbell or kettlebell in your right hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your left leg back one step, shifting your weight into your right foot and placing the toe of your left foot on the floor for balance.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge your hips, pushing them back and bending your torso forward (being careful not to round your back). Keep the dumbbell closer to your body, moving it down your thighs as you hinge over.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue lowering the weight to the floor as far as you can while maintaining a flat back, and you will feel a good stretch in your hamstrings (this will be somewhere between your knees and ankle, but don’t worry about reaching all the way down if you cannot maintain a neutral spine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your right heel, extend your hips, and return your torso to the upright starting position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Squeeze your glutes at the top.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps on one leg, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To make these more challenging, lift your back leg instead of resting it on the ground for stability. This enhances glute engagement, increasing hip extension and the need for the glutes to stabilize the pelvis. It also increases the range of motion, making the hips extend through a greater range and forcing the glutes to work harder.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might need to practice the regular single-leg RDL first, but working up to this variation will work your glutes a lot more!","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"smcAgg6tpfZtLUq0z8HTa","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Tips For How To Build Your Upper Glutes","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form Over Weight:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" You probably know by now that lifting heavy is the key ingredient for building the glutes. But before you start to load on any significant weight, ensure you can execute these upper butt exercises with the proper technique to activate the right muscles.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Challenge yourself:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once you’re comfortable with the exercise technique, it’s time to add some weight. Your glutes are stronger than you think, so don’t be afraid to add some weight and push yourself. Alternate between heavy-weight, lower-rep exercises (e.g., 4 to 6 reps) and lighter, higher-rep sets (e.g., 12 to 15 reps) to activate different muscle fibers.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Progressive Overload:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Gradually increase the weight, reps, or intensity of your glute exercises over time to ensure you keep seeing those glute gains. (Did you know you can track your lifts in the ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"nodeType":"text","value":"Gymshark Training App","marks":[],"data":{}}]},{"nodeType":"text","value":", making it easy to track your progress over time? It’s a game changer.)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Include Variety:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" We all have our favorites. But doing the same exercises over and over, unfortunately, won’t continue to give you results. Switch up the glute exercises, alternating between lunges/squats, hip hinges, and hip abductions. This will ensure you keep progressing and build a well-rounded bubble butt.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Frequency:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" No one said glute gains came quickly. Aim to train your glutes at least twice a week to see progress [6].","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Nutrition is key:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Nutrition and training go hand in hand. To grow your glutes, eat enough ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"nodeType":"text","value":"protein to aid muscle growth","marks":[],"data":{}}]},{"nodeType":"text","value":" and repair, eat in a calorie surplus to give your body enough energy to build muscle, and include complex carbs to fuel your upper butt workouts.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Target The Upper Glutes?","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Aesthetics: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is probably the most apparent benefit of upper glute exercises. Glute max dominant exercises such as hip thrusts and squats will build the size of your glutes, but to achieve that “lifted” upper butt shelf, you need to work the glute medius and minimus with these upper glute exercises.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Upper glute strength contributes to pelvic stability, which is essential for performing heavy lifts like squats, deadlifts, and lunges with proper form. The glute medius is also important in lateral movements, balance, and single-leg stability, so strengthening the upper glutes will benefit sports that require quick changes in direction, such as running, jumping, and sprinting.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Injury prevention:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Weak upper glutes can cause knees to cave inward during exercise. Strengthening the upper glutes will help maintain proper alignment between the hips, knees, and ankles, reducing the risk of injury.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Enhanced posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" The upper glutes significantly support and stabilize the pelvis, hips, and lower back. Strong upper glutes can help improve pelvic stability, ensure proper spinal alignment, and reduce the chance of lower back pain or strain.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"D4IyaH9HD9sDITa3IDh6d","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The Only Upper Glute Workout You Need","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re seeking that ‘booty shelf’ at the top of your glutes, these exercises will get you there.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But there’s much more to glute medius training than meets the eye.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"These small (but still mighty) muscles of the glutes will improve your stability (particularly when it comes to single-leg strength, posture, and form.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re looking in the mirror thinking your lower glutes are way more developed than your upper ones, then you might want to do this whole upper glute workout once a week, and add a couple of these exercises to your leg day workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Or, if you want to feel more upper glute engagement during your compound lifts, use the band or bodyweight upper glute exercises as a warm-up to ensure your glute med and mid are sufficiently activated and engaged.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ready to get training? 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","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-021-04470-8"},"content":[{"nodeType":"text","value":"Comparison of gluteus medius strength between individuals with obesity and normal-weight individuals: a cross-sectional study","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ford, K., Nguyen, A.-D., Dischiavi, S., Hegedus, E., Zuk, E. and Taylor, J. (2015). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4556293/#:~:text=There%20are%20limited%20studies%20that,demand%20on%20the%20gluteus%20maximus."},"content":[{"nodeType":"text","value":"An evidence-based review of hip-focused neuromuscular exercise interventions to address dynamic lower extremity valgus","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Moore, D., Semciw, A.I. and Pizzari, T. (2020). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC7727410/#sec9"},"content":[{"nodeType":"text","value":"A Systematic Review And Meta-analysis Of Common Therapeutic Exercises That Generate Highest Muscle Activity In The Gluteus Medius And Gluteus Minimus Segments","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stastny, P., Lehnert, M., Zaatar, A., Svoboda, Z. and Xaverova, Z. (n.d.). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4640053/pdf/jscr-29-3177.pdf"},"content":[{"nodeType":"text","value":"Does the dumbbell-carrying position change the muscle activity in split squats and walking lunges?","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Distefano, L.J., Blackburn, J.T., Marshall, S.W. and Padua, D.A. (2009). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/19574661/"},"content":[{"nodeType":"text","value":"Gluteal Muscle Activation During Common Therapeutic Exercises","marks":[],"data":{}}]},{"nodeType":"text","value":". 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For many of us, the bulk of our runs are ","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"steady and continuous","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". And while these types of runs are great for building stamina and rightly deserve their place in any long-distance running plan, if it’s speed you’re after, then you need to add a little speedwork into the mix, too.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"We’re talking about ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"interval running:","nodeType":"text"},{"data":{},"marks":[],"value":" A proven training method that helps improve your speed across any distance by alternating between running fast for short periods of time and active recovery [1,2]. This method of training is hard, but the reward is worth it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, if you’ve heard of interval running before but aren’t sure how to implement it into your training or need a full rundown of the method from start to finish (excuse the pun), we’ve got you covered. We’re going to tell you everything you need to know, along with expert insight and advice from Running Coach and Personal Trainer, Jonny Hammond, who specializes in coaching athletes of all levels preparing for marathons, Ironman’s, and hybrid competitions like ","nodeType":"text"},{"data":{"uri":"blog/article/what-is-hyrox"},"content":[{"data":{},"marks":[],"value":"Hyrox","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Get ready for the running method that will have you going out hard, recovering fast, and repeating–again and again and again.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Ready to run? ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"From ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/collections/running-shirts"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"running shirts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":" to chafe-free ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/collections/running-shorts"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"shorts","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":" and ","nodeType":"text"},{"data":{"uri":"https://hymshark.com/collections/running-leggings"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"leggings","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":"- we’ve got the running gear you need to keep the pace up, no matter the weather or how tough the run gets.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"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. 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The official Hyrox website can be found at ","nodeType":"text"},{"data":{"uri":"https://hyrox.com/"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"www.hyrox.com","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":".","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"You’ll see them training in the gym, hear them talking about their next race in a new city in the changing room, and even on social media, you can’t miss the tips, tricks, and advice on how to improve your time. Hyrox has officially taken the fitness world by storm, and its popularity doesn't seem to be slowing down anytime soon. If you haven't signed up for a race yourself, then we’re pretty certain that you know someone who has…","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"So, what actually is Hyrox? Well, the premise is simple: Run a kilometer, do a functional exercise, run another kilometer–and repeat the same pattern eight times over. It's a heart-racing, sweat-dripping, strength-testing workout–but its simple structure and predictability are part of the reason it's catching on.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you're keen to know more (maybe you're thinking of signing up yourself, or you just want to be in the know about what everyone’s talking about), we'll uncover exactly what the latest fitness trend is, along with details on the exercise stations and division categories.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Ready? Let's hit the ground running.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Is Hyrox?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Hyrox is a global functional fitness competition comprised of eight workout stations, broken up with a 1K run between each. Completing the workout in pairs, solo, or in teams of four, the aim is to finish as fast as possible.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"In the past 18 months, its popularity has skyrocketed, most likely because of how accessible the race is: the movements don't require high levels of technical skill and won't take months (or years) to master, but are a test of stamina, muscular endurance, and strength.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The formula of each race remains the same - wherever you compete. This means you can specifically tailor your training and easily compare your performance for each race (if you choose to do more than one).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"FYI: this fitness trend is a style of ","nodeType":"text"},{"data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"Hybrid Training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[{"type":"italic"}],"value":". Hybrid Training is where an athlete trains across multiple disciplines, in this case, challenging the body by combining both strength and endurance.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"5seFeVZKAT0w13QGymTsIx","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Are The 8 Hyrox Stations?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Running","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Running makes up 50% of a Hyrox race. Totaling 8K, you'll start by running 1K, then go to your first station. You'll then complete a 1K run in between every station. Even though you don't need to be able to run 8K unbroken, remember that when you aren't running, you will still be doing another exercise, so you'll want to become accustomed to compromised running, which is essentially running for extended periods under fatigue.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Incorporating some easy runs into your training (","nodeType":"text"},{"data":{"uri":"/blog/article/benefits-of-zone-2-cardio"},"content":[{"data":{},"marks":[],"value":"zone 2 training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":") can help to improve running endurance and capacity. You’ll also want to start including tempo/interval runs into your training plan to help you adapt to running at speed. If you’re totally new to running, try these ","nodeType":"text"},{"data":{"uri":"/blog/article/running-tips-for-beginners"},"content":[{"data":{},"marks":[],"value":"six running tips for beginners","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" to get started.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"1km Ski Erg","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"The first station is the ski erg. While the ski erg is primarily an upper body movement using the lats and triceps, it also works the core, hip flexors, hamstrings, calves, and glutes. This is the first station, so don't go all out. 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But for many of us, things have changed as we’ve gotten older, and it’s likely due to poor hip mobility.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We start to notice it in different ways: Maybe you struggle to reach parallel in your squat; maybe it’s a feeling of tightness when doing strides during your speed sessions; or maybe you’re experiencing back pain that you’ve struggled for so long to pinpoint the cause of. But, as one noughties pop queen taught us: our ‘hips don’t lie’: If your hip mobility is poor, then consequences will begin to show.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The solution? Hip mobility work: Before exercise, after exercise, and maybe sprinkled throughout the day, too, if you’re really feeling committed.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Oh, and we should caveat here that you don’t need to have one of the problems above to do these hip-opening exercises. In fact, we recommend everyone do hip mobility exercises, particularly before lower-body workouts or sports such as soccer, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-your-snatch"},"content":[{"nodeType":"text","value":"weightlifting","marks":[],"data":{}}]},{"nodeType":"text","value":", or track and field activities.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In truth, we know that most people don’t enjoy mobility work. Moving slowly in weird and wonderful positions? It’s not our favorite pastime either, but if you want to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-running-stride"},"content":[{"nodeType":"text","value":"run faster","marks":[],"data":{}}]},{"nodeType":"text","value":", squat deeper, and score that winning goal (and continue to do so with ease as you get older), then you need to set some time aside for hip mobility work.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’ve selected the 5 best hip mobility exercises. We’ve tried, tested, and retested them, and boy, do they work. We’ll show you how, why, and when to do them. You may not think it now, but by the end of this article, you’ll be itching to get started – so what are you waiting for?","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"What You'll Find In This Article:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What Is The Hip Joint?","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The 5 Best Hip Mobility Exercises","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What Causes Extremely Tight Hips?","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Why Should You Do Hip Mobility Stretches?","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"38kAZs0lMWW6moAA9iUnge","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Is The Hip Joint?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As a ball-and-socket joint, the hip can move in all directions (impressive, right?). It’s actually ","marks":[],"data":{}},{"nodeType":"text","value":"one of the most mobile joints in the body","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", but to keep it that way, it needs mobilizing, especially as we age. To do so effectively, we need to work multiple muscles of the hip, which all have different functions. 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All you need is a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/products/gymshark-yoga-mat-unit-green-chalk-green-ss24"},"content":[{"nodeType":"text","value":"yoga mat","marks":[],"data":{}}]},{"nodeType":"text","value":" and a kettlebell (or dumbbell) for the last stretch.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"T","marks":[],"data":{}},{"nodeType":"text","value":"he 5 Best Hip Mobility Exercises:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#1-singleleg-downward-dog-to-pigeon-pose"},"content":[{"nodeType":"text","value":"Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#2-standing-hip-cars"},"content":[{"nodeType":"text","value":"Standing Hip Opener Rotations","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#3-hip-flexor-to-hamstring-stretch"},"content":[{"nodeType":"text","value":"Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#4-9090-hip-stretch"},"content":[{"nodeType":"text","value":"90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#5-kettlebell-hip-shift"},"content":[{"nodeType":"text","value":"Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"1. Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1bmRCYNEBKkZsC2gq0Hx2Y","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You may have heard of the pigeon pose, a classic hip-opening exercise that helps stretch the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glutes","marks":[],"data":{}}]},{"nodeType":"text","value":", release the hips and improve hip flexibility. But this variation adds a unique twist: The single-leg downward dog activates the glutes and stretches the hamstrings before stretching any tightness in the hips during the pigeon pose.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the pose for 30-40 seconds until you feel any tightness release before repeating the full flow on the other leg.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Single-Leg Downward Dog To Pigeon Pose:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie flat on your front.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place your hands by your hips and push up into the position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From here, lift your hips and straighten your legs.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From the downward dog position, bring one leg through your arms.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bend the front leg so your foot is behind your opposite hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lower your hips down to a seated position with your back leg extended straight along the mat.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Ensure your hips are square and you’re sitting upright rather than leaning over to one side. To deepen the stretch, come down onto your forearms during the pigeon pose, bringing your chest down towards your front leg.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"2. Standing Hip CARs","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"7xmEa3XXsKgQunU3DDZ1DG","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you've ever played soccer, you'll most likely have done this hip-opening exercise. Standing hip CARs (which stands for controlled articular rotations) are also sometimes referred to as standing hip opener rotations. They are unique exercises because they move a single joint through its full range of motion while the rest of the body is kept still and contracted, making them one of the best standing hip stretches to do before your workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It’s rare that we move our legs in a complete circle, but it’s important that we mobilize our hips in this way because the hip joint is a ball-and-socket joint. In our hip joint, the rounded end of the femur (thigh bone) fits into a socket that allows for this circular movement. But it’s important that we practice this motion to keep the joint healthy and mobile – which is exactly why you need to include standing hip CARs in your routine, whether as a morning hip mobility stretch or a pre-workout warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Standing Hip CARs:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with a tall posture, placing your feet in line with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift up one leg, bending your knee until it is level with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Open your hip, rotating your leg round with your knee pointing outwards.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your foot backward, level with your knee, and extend your leg behind you.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bring your leg back down to the starting position.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To progress this exercise, try gradually increasing the size of your hip circles. You can also introduce holds at various points of the movement to build isometric strength.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"3. Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6G05CsHxoPag4jDsLMoz6L","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re searching for hip flexor stretches for tight hips, this is the hip flexibility exercise for you. Located on the front of the hip and thigh, the hip flexors are one of the primary culprits of hip tightness for those of us who sit down a lot.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The lunge increases hip mobility and flexibility while leaning back into the hamstring stretch lengthens the hamstrings, back, and calves. Utilizing a flow such as this one targets your anterior (front) and posterior (back), helping to improve overall mobility and making it a great dynamic stretch for a warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might also like: ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-hamstring-stretches"},"content":[{"nodeType":"text","value":"The Best Hamstring Stretches For Tight Leg Muscles","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Hip Flexor To Hamstring Stretch:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Starting in a lunge position, place both hands in line with your front foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Slowly push your hips forward, driving your front knee over your toe so you feel a stretch in your hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold this stretch for a few seconds, then rock back, placing the weight on your back knee and straightening your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your hands in the same position, bringing your chest down to your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the hamstring stretch before returning to the start of the flow.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To intensify the stretch, sit into your hip further by driving your front knee further over your toe. When you rock back into the hamstring stretch, try bringing your butt down further toward your calf.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"4. 90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"24GyNHPG5DLlBCvHABYufv","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Another great hip opener is the 90/90 hip stretch, which can be done as a dynamic stretch (pre-workout during the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-warm-up-for-leg-day"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" or as a singular mobility exercise throughout the day) or a static stretch (post-workout).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The front leg in the 90/90 position stretches the hip flexors (particularly the psoas and rectus femoris, which are part of the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-quad-exercises"},"content":[{"nodeType":"text","value":"quad muscles","marks":[],"data":{}}]},{"nodeType":"text","value":"). The back leg, on the other hand, stretches the glutes and external rotators of the hip (including the piriformis). This makes this hip exercise a great all-arounder, targeting the key areas where tightness is often experienced in the hips and the surrounding muscles.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Dynamic Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sit on the mat and form a ‘Z’ shape with your legs by bringing them into a 90-degree position, placing your right leg in front and your left leg behind. The right knee should be in front of your hip, foot in line with knee. For the left leg, the knee should be next to the hip and the foot under the knee.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keeping the sides of the feet in contact with the floor, lean back slightly, placing your hands on the ground to stabilize yourself if needed.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your knees and rotate through the hips, moving to your legs and torso so your opposite leg is now in front and you are facing the other way. Your feet should rotate with your legs, but stay in contact with the floor the whole time.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reverse the movement, lifting the knees so the right leg is once again at the front of the body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 reps on each side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once your hips become more mobile, the stretch should become easier, and you’ll find you can sit more upright or even lean forward slightly. You can also try this hip exercise without placing your hands on the floor, which is a more difficult variation.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Static Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Come into your 90/90 position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge at the waist, aiming to bring your chest over your front knee. Make sure you keep a neutral spine and don’t round the lower back.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your palms on the floor, or come down to your forearms for a deeper stretch. Hold for 20-30 seconds.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"5. Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3y4f11mllY5u5RZCh3Lr5U","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Named by ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.instagram.com/squat_university/"},"content":[{"nodeType":"text","value":"Dr. Aaron Horschig of Squat University","marks":[],"data":{}}]},{"nodeType":"text","value":" as the best hip mobility exercise, the kettlebell hip shift is a great way to improve hip abduction and external rotation. Using a moderate-heavy weight kettlebell, you’ll be guided into a new range of motion, which does wonders for opening up tight hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This exercise is a great primer for lifts that require mobile hips, such as squats and deadlifts. Do it two to three times a week, and you’ll be surprised at how your squat depth, form, and range of motion improve.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Kettlebell Hip Shift:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Start by kneeling on the ground. Take one leg out to the side, placing the foot in line with the kneeling knee, pointing the toe anywhere between a 45-degree and 90-degree angle.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Take hold of the kettlebell horn with both hands, holding it down in front of you. Make sure your pelvis is tucked under, your core braced, and keep your chest up.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Shift your weight towards the outstretched leg, letting the kettlebell's weight drag your knee over your toe. You should feel a stretch in your groin and hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold for 5 seconds, then return to the middle. Repeat for 10 reps, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" As your hip mobility improves, work towards getting your kneeling leg parallel to your body at a 90-degree angle, gradually increasing the angle over time.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Causes Extremely Tight Hips?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So you now know how to release tight hips with these hip stretches, but why do we get tight hips in the first place?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There are two main causes of tight hips:","marks":[],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sitting down for long periods: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is the most common cause of hip tightness. When sitting down, the hips spend more time in a flexed position. Over time, this causes the hip flexor muscles to become overworked, which can cause weak hips and feelings of tightness.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Overuse of quadriceps and hip flexors:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" This cause is the total opposite: Using your hip flexors too much (i.e., continuous repetitive movement, such as running or cycling or doing lots of running or jumping, often seen in sports such as soccer or martial arts) can cause tightness. This can lead to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://my.clevelandclinic.org/health/diseases/overtraining-syndrome"},"content":[{"nodeType":"text","value":"overtraining syndrome","marks":[],"data":{}}]},{"nodeType":"text","value":" and, worse, hip flexor stra","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Both of these causes are further aggravated by a couple of factors:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor pre-workout hip mobility exercises","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor post-workout mobility drills","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Weakness in other muscle groups (e.g., core, glutes, piriformis – a small muscle of the butt located behind the glutes), can lead to the hip flexors compensating to stabilize the spine and pelvis.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Therefore, it’s important to stretch the hips and do active hip mobility exercises pre and post-workout to strengthen the hips and keep them mobile, as well as give adequate time to train the surrounding muscle groups so they can support the hips and keep them healthy.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Should You Do Hip Mobility Stretches?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In case you aren’t feeling convinced enough already, there are many benefits to doing hip opening stretches, the main ones being:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reduced risk of injury:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips lead to incorrect form. Improving hip mobility helps maintain proper alignment, reduce stress on joints, and prevent injuries.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Alleviate Lower Back Pain:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Lower back pain is frustrating, especially when you can’t identify the cause. Well, the cause might just be Tight hip flexors. The psoas (the main muscle in the hip flexor) connects directly to the femur and lumbar vertebrae (lower back), making tight hip flexors a common cause of lower back pain. (If you have lower back pain, you might also benefit from these ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-back-stretches-for-flexibility"},"content":[{"nodeType":"text","value":"back stretches","marks":[],"data":{}}]},{"nodeType":"text","value":".)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Better posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips can often lead to a slouched posture–something we all want to avoid! Keeping your hips mobile will help you keep a more upright posture, reducing stress on the spine and improving breathing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Improved athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Stronger, more mobile hips will not only help you squat down low but will help you drive out of the squat more powerfully, too. The stronger your hips, the faster you’ll run, jump, and pivot due to greater force production in the hips.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Whether you are experiencing several of the above symptoms or you have no hip mobility issues at all, you should be doing hip mobility exercises. Implementing good hip mobility prehab to prevent problems from occurring in the first place is always a much better option than trying to remedy an issue once it has occurred, so be committed and consistent in your approach to hip mobility. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/what-is-prehab-heres-how-prehab-can-help-towards-your-fitness-goals"},"content":[{"nodeType":"text","value":"Find out more about prehab and how you can implement it into your training","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"PaGheCd0spsjrJ4Jb5A8O","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Ready, Set, Stretch!","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you want to say goodbye to tight hips, improve your form, and keep aches and injuries at bay, then you need to start giving your hips the attention they deserve. Add some dynamic hip stretches before your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"nodeType":"text","value":"lower body workout","marks":[],"data":{}}]},{"nodeType":"text","value":", and pick a couple of hip opening exercises for your cool down, holding the positions for longer to release any tension. For extra points, do some throughout the day, too (you can even do them whilst watching Love Island – we won’t tell if you don’t). One thing’s for certain: wherever and whenever you do these hip mobility exercises, you’ll notice massive changes that will make you never want to stop.","marks":[],"data":{}}]}]},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71TWspD3xWmY4VX3gZQ4MM","type":"Entry","createdAt":"2019-12-11T22:51:54.717Z","updatedAt":"2025-04-15T09:35:46.028Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":138,"revision":27,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Fitness","slug":"fitness","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Fitness & Workouts","metaDescription":"Bringing you all you need to know to take your training to the next level. 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If you’re used to flat routes, these changes can make the same pace feel harder, so effort-based pacing is often more reliable than chasing exact splits.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"initialOpen":false}},{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"7cOtWcKzqcQpzh3Iiuq15q","type":"Entry","createdAt":"2026-02-16T11:11:22.691Z","updatedAt":"2026-02-16T11:11:22.691Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":3,"revision":1,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"accordionItem"}},"locale":"es-US"},"fields":{"label":"Altitude","headerContent":"Altitude","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Higher altitudes can also slow you down. 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Even mild dehydration increases heart rate and perceived effort, while inadequate carbohydrate intake limits your body’s ability to maintain intensity. Pre-load with electrolytes 90-120 minutes before the race, take regular sips of water (don’t wait till you get thirsty), and refuel during the run with 30–60g of carbs (e.g., gels) per hour to prevent glycogen stores from depleting. 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A lot can happen over the course of a race, especially marathons, and trying to hold that single number (just 41km's left!) in your head rarely works.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Breaking your race into sections where your pace varies gives you something to manage when adrenaline spikes, doubt, or fatigue creeps in. 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Take a moment to check how you actually feel. If your breathing is steady and your stride still feels smooth, let it run for a bit and review it at the next marker rather than reacting instantly.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re behind pace, resist the urge to surge sharply. Trying to claw time back all at once usually costs more later. 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Here’s What It Might Be Telling You","Leggings FAQs"],"content":{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Let’s be honest - finding the perfect pair of leggings can feel like a workout in itself.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Too tight at the waist. Too short on the legs. Constantly slipping down mid-","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-squat"},"content":[{"data":{},"marks":[],"value":"squat","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":". Rolling waistband. See-through fabric. And don’t even get us started on the mystery of ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"which size actually fits","nodeType":"text"},{"data":{},"marks":[],"value":". The wrong pair doesn’t just mess with your comfort, it messes with your focus, your confidence, and your entire workout.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether you’re powering through a leg day, stretching it out in ","nodeType":"text"},{"data":{"uri":"/blog/article/what-to-wear-to-pilates-or-cute-pilates-outfits"},"content":[{"data":{},"marks":[],"value":"Pilates","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", or balancing ","nodeType":"text"},{"data":{"uri":"/blog/article/strength-training-for-running"},"content":[{"data":{},"marks":[],"value":"running and strength training","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", your leggings should feel like they’re made for you. And with so many Gymshark collections - each with different fabrics, waistbands, seams, scrunches, and silhouettes - it’s no wonder you might be asking: which Gymshark leggings are right for me, and what size should I be getting?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"That’s where this guide comes in. We’ve pulled together your most-searched questions and decoded all the details thanks to Laura Browne, our Senior Women’s Designer. From compressive to relaxed fits, to bum scrunches and waistband heights, we’ve created the ultimate sizing guide for Gymshark leggings.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"No more guessing. Just the info you need to find the pair that fits your body, your training, and your lifestyle - perfectly.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"7EfV164ddK9EOaiGRIdWMa","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Gymshark Legging Size Guide | How to Measure","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"The first step to finding the perfect fit when it comes to your leggings?","nodeType":"text"},{"data":{},"marks":[],"value":" Getting your measurements right.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Gymshark leggings are designed to fit true to size, but depending on the collection and your preferences (relaxed vs ","nodeType":"text"},{"data":{"uri":"/collections/compression-fit-leggings/womens"},"content":[{"data":{},"marks":[],"value":"compressive fit","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"), you might prefer sizing up or down. Before you hit \"add to bag\", grab a tape measure and note down your waist, hip, and inseam measurements; that’s the best place to start.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Always go by your hip measurement if you have a smaller waist and bigger glutes; that way, you’ll avoid sheerness and make sure the leggings actually stay in place while you move.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"6hbKaqiPEnIeMRqUACBp9g","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Here’s how to measure for leggings:","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Waist:","nodeType":"text"},{"data":{},"marks":[],"value":" Wrap a measuring tape around the narrowest part of your waist (usually just above your belly button). Make sure it’s snug but not tight.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Hips:","nodeType":"text"},{"data":{},"marks":[],"value":" Measure around the fullest part of your hips and bum. This is where the widest part of the leggings will need to stretch - as above, make sure the tape is snug, but not too tight.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Inseam:","nodeType":"text"},{"data":{},"marks":[],"value":" Measure from the inside of your leg (crotch area) down to your ankle. This is especially useful for choosing between full-length, 7/8, cropped, or capri styles.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Leg length:","nodeType":"text"},{"data":{},"marks":[],"value":" Leggings will fit differently depending on your height. If you're taller, some styles may sit slightly shorter at the ankle - or even higher on the waist. If you're petite, full-length leggings might bunch at the bottom. Most of our styles are cut to a standard inseam length, but keep an eye out, some collections offer ","nodeType":"text"},{"data":{"uri":"/collections/petite-leggings/womens"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"short","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" and ","nodeType":"text"},{"data":{"uri":"/collections/tall-leggings/womens"},"content":[{"data":{},"marks":[{"type":"italic"}],"value":"tall","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" options to help you find your best fit.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"4yO2Rde6vvluAJAfLjSw7Y","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"What Affects the Fit of Your Leggings?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"You know that feeling—when one pair of leggings fits like a dream, and another (same size, maybe even the same brand) just doesn’t hit the same? You’re not alone, ","nodeType":"text"},{"data":{},"marks":[{"type":"italic"}],"value":"and","nodeType":"text"},{"data":{},"marks":[],"value":" you’re not imagining it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"That difference usually comes down to the design details. 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Too long, and you’ll have to roll the excess fabric sitting at your ankles.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"4esvAfpmjCYcXffLdwuGpm","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"Your height, inseam, and even your calf size can all affect how your leggings sit on the body - and whether we like it or not, it’s something that can impact both our comfort, and our performance.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Most Gymshark leggings are available in full-length (down to the ankle but there are cropped (capri) options or 7/8s depending on your preference, height, and proportions.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Capri/Cropped:","nodeType":"text"},{"data":{},"marks":[],"value":" Best for petite heights looking for a full-length feel, warm weather, Y2K styling","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"7/8s Length:","nodeType":"text"},{"data":{},"marks":[],"value":" Hits just above the ankle - ideal for everyday wear and those of average height","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Full-Length: ","nodeType":"text"},{"data":{},"marks":[],"value":"Great for taller individuals in need of more coverage or cold-weather training","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"We offer tall and short versions in selected styles like Elevate and Vital, which can help if your inseam measures between 2 sizes, and you’re in-need of more customised leg coverage.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"To find your best leg length, measure your inseam from the inside of your leg (crotch to ankle). 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","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"You’re not imagining it.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Darker fabrics (especially black) can “sometimes feel more snug than the same product in a lighter colorway, due to the dyeing and finishing process”, mentions Laura.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Lighter shades, however, might feel a little stretchier, but can sometimes offer less coverage, and sheer out, especially during deep stretches or squats.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"“We carefully test and compare all color variations to make sure every pair of leggings fits and performs the way they should”, but it never hurts to read reviews and try multiple shades if fit is your top priority.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Rolling Your Waistband Down? Here’s What It Might Be Telling You","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Whether it’s for a low-rise aesthetic, or to ease the pressure post-meal or mid-workout, rolling your waistband down can feel like a quick fix. But if it’s something you find yourself doing every time you wear your leggings - that’s not just a habit, it’s a fit flag.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Rolling too often can stretch out the waistband and stop it from staying put, meaning that over time, your leggings won’t last (or perform) the way they’re meant to. If you’re constantly folding the waistband, consider switching to a mid, or low-rise fit legging that’s designed to sit right where you want it to - no adjustments, no compromise.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{"target":{"sys":{"id":"4go8oSeRHbbVGREwXMILYk","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Final Tips","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"When it comes to finding your perfect leggings, the details matter. Waistband style, fabric thickness, compression level, seams, even color, all play a role in how leggings fit and feel on your body.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If your leggings are rolling, riding up, or digging in, it’s not you- it’s likely the style, size, or fabric choice. Listen to your body and don’t be afraid to switch it up. Try a different rise, go for a stretchier waistband, or opt for a lighter fabric if you need more give.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"It’s all about finding what works for you, so whether that’s something dark and compressive for a supportive feel, or lightweight and adjustable, at the end of the day, comfort during your workout is key.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Comfort = confidence.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"And if the fit’s not right? We’ve got you. Gymshark offers free returns in the UK and US. 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Once reserved for sports, the humble crew sock has gained quite the notoriety in recent years as celebs, influencers, and even designers incorporate the accessory into their looks to add interest and elevate an outfit.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But it’s not just outside the gym that crew socks are trending. Runners, lifters, and class-goers are all sporting crew socks; pulled up with shorts or pulled-over leggings. Why are they so popular? Well, it could just be that the longer alternative to ankle socks makes for the ","marks":[],"data":{}},{"nodeType":"text","value":"perfect","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" length of socks to work out in. Not too short, not too long; plus the material used is designed to stay put, which is a huge plus when you’re exercising… oh and did we mention they’re also extremely comfortable?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But that’s just the technicalities, it’s clear as day that we’re in a sock-happy era and we’re proud to show off our socks again. When ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/no-show-socks"},"content":[{"nodeType":"text","value":"pop-socks ","marks":[],"data":{}}]},{"nodeType":"text","value":"and ankle socks once reigned (and they of course still have their place), we’re now obsessed with color-coordinating our crew socks, juxtaposing the sporty socks with varying aesthetics and playing around with socks to ramp up simple outfits.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So look no further for the lowdown on how to style ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/crew-socks"},"content":[{"nodeType":"text","value":"crew socks","marks":[],"data":{}}]},{"nodeType":"text","value":"; with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/leggings/womens"},"content":[{"nodeType":"text","value":"leggings","marks":[],"data":{}}]},{"nodeType":"text","value":", for the gym, dressed up, and much more.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1U84SqL3a93n5BhRPhGcYG","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Socks Over Leggings | Is It A New Trend?","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6PZ1MLcVD3eofW3UqKBowu","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You may have been wondering, is the socks over leggings trend new? Well, not quite. The comfy ankle-warming ensemble is certainly a more modern fashion trend to wear in the gym or with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/how-to-style-preppy-fashion-with-athleisure-wear"},"content":[{"nodeType":"text","value":"athleisure wear","marks":[],"data":{}}]},{"nodeType":"text","value":" outfits, but its roots go way back to the 80s. Think leg-warmers over leggings and retro aerobic videos and you’re on the right track. Crew socks were part of the original athleisure wear crew (pardon the pun), worn with leggings, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-style-biker-shorts"},"content":[{"nodeType":"text","value":"cycling shorts","marks":[],"data":{}}]},{"nodeType":"text","value":", and oversized sweatshirts, and today they’re repurposed for yoga, lifting, running, and stylish casual wear. ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Why? Socks over leggings are comfy, they look cool, and they do an excellent job in keeping your ankles warm, perfect for winter runs and cold-warehouse gym workouts.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"What’s The Difference Between Crew Socks And Ankle Socks?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/crew-socks"},"content":[{"nodeType":"text","value":"Crew socks","marks":[],"data":{}}]},{"nodeType":"text","value":" offer a classic style, providing comfort, warmth, and coverage as they extend up the leg to around mid-calf length. Because of their longer length, it’s popular to wear crew socks in various colors and patterns to make a statement or to match your outfit. Ankle socks, on the other hand, are shorter in length, typically reaching just above the ankle and just short of where your shoes end to stay hidden.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Over on TikTok, conversations are branding ankle socks as a Millennial fashion choice, and well they might actually be on to something. It’s fair to say showing off your socks is in, but go back 10 to 15 years ago and all we wanted to do was hide our socks and let our exposed ankles do all the talking (flashbacks of chinos and ankles everywhere). On the flip side, there’s no denying that ankle socks are great for those occasions you’re wearing low-cut shoes like sneakers, boat shoes, or loafers and don’t want your socks peeping through, but the trend of the moment is definitely to pair these shoes with crew socks. Why not give it a go?","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"...","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How To Wear Socks With Leggings","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"4GgbTtyWxncnGKE5nY2zjP","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Choose A Full-Length Pair Of Leggings","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The socks over legging trend kind of only works with full-length leggings, choose a capri, or a cropped version and you’ll be left with an awkward slither of leg on show. Every pair on our current roster of leggings is ankle-length, so you can go to town choosing the right style for you. For a thicker everyday legging, we’d recommend the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/products/gymshark-vital-seamless-2-0-leggings-black-marl-aw21"},"content":[{"nodeType":"text","value":"Vital Seamless Leggings","marks":[],"data":{}}]},{"nodeType":"text","value":", and for a more second-skin feel, go for the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/products/gymshark-elevate-leggings-black-aw22"},"content":[{"nodeType":"text","value":"Elevate Leggings","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Select The Right Socks","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Now it’s time for the crucial sock selection; to achieve the cool socks over leggings look you should choose a pair of crew socks. These are socks that go past your ankles and sit roughly mid-calf. This way they’ll cover the end of your leggings and can be worn scrunched around the ankle or pulled fully up.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Go Classic With White Crew Socks","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Right now, white crew socks are ","marks":[],"data":{}},{"nodeType":"text","value":"the","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" fashionable choice to wear with leggings, whether you’re on the way to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-pilates"},"content":[{"nodeType":"text","value":"Pilates ","marks":[],"data":{}}]},{"nodeType":"text","value":"or heading to lift some heavy plates. White socks are an undeniable classic, sporty yet stylish, pairing the bright (stain-free) whites with a pair of gym leggings achieves that effortless cool-girl aesthetic.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"4. Or... add A Pop Of Color","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"While white crew socks are the typical choice, using your socks to add a pop of color is a simple way to brighten an outfit. We all love a fun sock, so why not try something different and swap your usual classic whites for a colorful pair of crew socks? You can match your workout outfit or even your bag to show off your color co-ordinating skills. We’ve got plenty of colors to choose from, whether it’s neutral earthy tones or bright pastels, find the pop of color that works for you.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"5. Crew Socks With Sneakers","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Let’s complete the ‘fit by pairing your leggings and crew socks with sneakers. For smart-casual looks, flat sneakers like tennis shoes may be the way to go, as although more relaxed than a loafer or pair of flats, they still add an elevated touch to the outfit. On the sportier side, the chunky dad sneakers are bang on trend and pair perfectly with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/how-to-style-preppy-fashion-with-athleisure-wear"},"content":[{"nodeType":"text","value":"comfy athleisure wear","marks":[],"data":{}}]},{"nodeType":"text","value":" leggings and crew socks outfits.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6c3mNTwL9yZ8Lw33cQmt3l","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How To Style Crew Socks | Outfit Ideas","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Believe it or not, styling options for crew socks are aplenty, and they go far beyond the norm of athletic wear. If you’ve never stepped foot into crew socks territory before, then there’s no time like the present. Select a pair of crisp white crew socks and let’s get moving.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Crew socks can be worn casually with workout outfits, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/matching-sets/womens"},"content":[{"nodeType":"text","value":"matching workout sets","marks":[],"data":{}}]},{"nodeType":"text","value":", and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/loungewear/womens"},"content":[{"nodeType":"text","value":"loungewear sets","marks":[],"data":{}}]},{"nodeType":"text","value":", and trust us when we say a slouchy sock can transform the simplest of outfits. Alternatively, we’re big fans of wearing crew socks with preppy looks, and dressier outfits and to bring a more relaxed vibe to smarter ‘fits.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Here are our top tips on how to style crew socks with shorts and leggings, and how you can wear them for running errands, lounging, and dressing up.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Workout Outfits","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2PkGsz0KaTfdSvvFi07zxq","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"1. Crew Socks With Shorts","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For working out, crew socks have to be the first choice. Contrary to popular belief, crew-length socks do not make your legs look shorter. If you wear crew socks with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/collections/shorts/womens"},"content":[{"nodeType":"text","value":"shorts","marks":[],"data":{}}]},{"nodeType":"text","value":", doing so can actually help balance the proportions of your outfit by creating a fabric break before your sneakers. Not to mention the easy opportunity to color match your socks with your top or coordinate with the tones of your matching workout set.","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"2. Crew Socks With Leggings","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Another go-to workout outfit is leggings with crew socks. This might just be ","marks":[],"data":{}},{"nodeType":"text","value":"the","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" it-girl athleisure wear look of the 2020s; the subject of thousands of what I wore to the gym reels, hot girl walk ‘fits, and Pilates princess OOTDs. There is something about a crew sock over leggings that makes the look seem so put together and considered when really it’s just a simple trick that completes an outfit.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"Crew Socks Outfits For Running Errands","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6iblSPyeL0i35wNeXusfLW","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"1. Oversized Sweatshirt And Leggings","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This specific combo is a savior for running errands and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/comfy-airport-outfit-ideas-for-men-and-women"},"content":[{"nodeType":"text","value":"traveling","marks":[],"data":{}}]},{"nodeType":"text","value":", especially long journeys as it offers the ultimate comfort. As such a simple base, the ‘fit gets a boost from a pair of crew socks, which adds dimension and texture to the outfit. Pair your socks with sneakers and you’re ready for whatever the day throws at you.","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"2. Blazer And Leggings","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Wearing your crew socks over leggings with an oversized blazer on top is the perfect running errands outfit when you still want to look put together and stylish. It’s a simple fit that can have you out the door in minutes, but the structured silhouette on top adds an elevated touch to the outfit. 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Summer days often mean a lot time spent walking outdoors, so pop on a pair of crew socks with a short summer dress or sundress with sneakers or flats for comfy feet all day long. The classic option would be to wear sandals but adding a sporty sock jazzes up an outfit and quickly adds some interest to the look.","marks":[],"data":{}}]},{"nodeType":"heading-5","data":{},"content":[{"nodeType":"text","value":"2. Preppy With Loafers","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Crew socks feel right at home with ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/how-to-style-preppy-fashion-with-athleisure-wear"},"content":[{"nodeType":"text","value":"preppy aesthetics","marks":[],"data":{}}]},{"nodeType":"text","value":", and in this case, we’ll stick to the status quo and lean right into that. 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Let us explain; too short, and you’re spending your whole workout nervous about revealing a little too much, but too long, and you’ll feel unsupported and restricted by excess fabric.","content":{"nodeType":"document","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We know shopping for workout shorts can be overwhelming. Considering length, activity, and what’s in trend, it’s no easy feat. But finding your perfect length can be a game changer when it comes to your training, and we won’t judge you if you buy more than one pair of shorts because of it.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Read on to find the best short length for your height, style, and activity with our detailed guide. With all the info you need and advice from our menswear designer, James Redish, you’ll soon feel confident shopping for a pair of shorts.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Is The Inseam On Shorts?","marks":[],"data":{}}]},{"nodeType":"blockquote","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"“The inseam of your shorts is the length of the inside leg from the rise seam (crotch) to the hem.” says our menswear designer, James Redish. ","marks":[],"data":{}}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Often measured in inches, it’s a key sizing measurement that will determine which pair of shorts you’ll end up buying.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Most of us have heard of the rule ‘shorts should be 2 inches above the knee’, but with fashion trends constantly changing, this might be as outdated as skinny jeans and ankle socks. In recent years, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-are-hoochie-daddy-shorts"},"content":[{"nodeType":"text","value":"hoochie daddy shorts","marks":[],"data":{}}]},{"nodeType":"text","value":" have taken centre stage, gaining notoriety for being shorter than short, while social media has helped the resurgence of old-school basketball shorts. So, finding the perfect short length for you just isn’t a one-size-fits-all.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Measure Your Inseam For Shorts","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6KMzp6pmbdHd6mLcvQJhT9","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To find out what your perfect inseam is, find a pair of shorts (workout or otherwise) that fit you well length-wise. Take them off, lay them down, and measure the distance between the crotch and the bottom of the inner leg. This will give you your preferred inseam.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you don’t have a pair of shorts that you like the length of and you’re finding your shorts are too long for you, try putting them on and rolling them up to the perfect length, then clip them in place and remove the shorts. When off, you can measure the inseam length to capture the desired length.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Alternatively, if you feel the shorts you have are too short, you might want to measure the inseam as it is and opt for the next length up.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Length Should My Gym Shorts Be?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The right inseam for you is dependent not just on preference, but also on your height and the activities that you’ll be wearing them for. While some athletic shorts require more range of movement (ROM) and therefore, less fabric, for others, you’ll want slightly more coverage for a comfortable fit. Here are the most common inseam lengths that you’ll find available:","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":"/collections/5-inch/mens"},"content":[{"nodeType":"text","value":"5” Inseam:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"text","value":" The shorter of the bunch, 5-inch shorts will generally sit on the upper thigh, making them perfect for running unrestricted and flaunting your quads on ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"nodeType":"text","value":"leg day","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":"/collections/7-inch/mens"},"content":[{"nodeType":"text","value":"7” Inseam:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"text","value":" One of the most popular lengths, and it’s no wonder why, 7-inch shorts should sit on your mid to lower thigh and are the epitome of versatility - they’re ready for whatever’s on the agenda.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"9” Inseam: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"Dipping into longer territory, 9-inch shorts can sit at or just above the knee, depending on your height. Offering a little more coverage than their shorter counterparts, they are ideal for any gym workout.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"11” Inseam: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"11-inch shorts are the longest of the bunch and generally sit on or below the knee; this length may be a little restrictive for the gym but will bring style and comfort to rest day.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"How To Find The Right Inseam Length For My Activity","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How Long Should My Running Shorts Be?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"A popular inseam length of choice for ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/running-shorts/mens"},"content":[{"nodeType":"text","value":"running shorts","marks":[],"data":{}}]},{"nodeType":"text","value":" is 3-4 inches. \"Running benefits having a smaller inseam as it promotes freedom of movement, feels lighter and more breathable due to their being less fabric\" says James Redish. You can afford to go shorter her due to the linear motion you create when running - there’s no deep squatting or bending involved, so you don’t need to worry about the limited fabric stretching or lifting in unwanted places.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’re all about working out in what makes you feel comfortable, so if the thought of short-shorts makes you recoil, why not try 2-in-1 shorts which contain a slightly longer, fitted pair of inner shorts for additional coverage and a little extra support.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2Xrhoc8jSy9OKQovTLJP0l","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"What Length Should My Shorts Be For Working Out?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For generalist gym-goers, 5” and 7” shorts should be your go-to. The ideal all-rounders; these mid-length shorts offer the best of both worlds by keeping most of your leg free, offering freedom of movement and breathability. So you can stay cool as you work up a sweat while remaining comfortably covered.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"Kzimwc63qqsCu2Tp7ZN1T","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"What Shorts Length Should I Be Wearing For Weightlifting?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Shorter shorts such as 5” and 4” are a cult fave for bodybuilding and weightlifting. Think back to the golden era of bodybuilding, and it’s short-shorts and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/stringers/mens"},"content":[{"nodeType":"text","value":"stringers","marks":[],"data":{}}]},{"nodeType":"text","value":" that come to mind. Sitting at the upper thigh, 4” and 5” shorts offer more than just an opportunity to flex your quads. With less fabric sitting around your leg and restricting your movement, it’s easier to reach deeper in your squats and hinge freely during your deadlifts, gains loading.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3L5ox5DbtEYOWVmQHjIoH6","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How Long Should My Shorts Be For HIIT and Hybrid Training?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When it comes to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-hybrid-training-complete-guide"},"content":[{"nodeType":"text","value":"hybrid training","marks":[],"data":{}}]},{"nodeType":"text","value":", you need to be able to move your body in every twist, jump, and lift at speed, so shorts that support your movement are a no-brainer. That’s why we’d recommend mid-length 5” and 7” shorts, which generally sit at the mid-thigh and allow for unrestricted movement and breathability, while also providing the coverage and support you need to comfortably move from burpee to v-up. Lightweight and moisture-wicking, our 7-inch shorts are exactly what you need to hit your goals.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Our ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/2-in-1-shorts/mens"},"content":[{"nodeType":"text","value":"2-in-1 shorts","marks":[],"data":{}}]},{"nodeType":"text","value":" also make a great match for HIIT and functional workouts, thanks to the fitted inner shorts that help keep you supported and covered from every angle as you go set after set.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2TYUiogKW0HpQo1Da4OF9C","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"The Perfect Short Length For Rest Day","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"On rest days, it’s 9” and 11” shorts that take centre stage. The longest of their counterparts, 9” shorts such as ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/jogger-shorts/mens"},"content":[{"nodeType":"text","value":"jogger shorts","marks":[],"data":{}}]},{"nodeType":"text","value":" offer a comfy and relaxed fit that’s perfect for active recovery exercises such as walking, stretching, and lounging. The longer and looser fit gives laid-back vibes, while more spacious pockets allow you to store everything you need for the day ahead.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5AiDZYLohKVMwcr3XyY4Ji","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3mM1KshkgmjOmMlWxp3FXY","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"Your shorts, your style. Wear what feels good to you","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"At the end of the day, the length of your shorts isn’t a big deal—while certain lengths offer advantages for specific sports, the most important thing is choosing what feels best for you. And while it might be important for you to keep up with the trends, they’re changing all the time anyway, so make sure you feel good in the length you opt for. If you’re really not sure on what length of shorts to go for… it never hurts to ask your partner or trusted friend for some advice on what looks best on you.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3FMfzn30UBpnzgmSTtnvr5","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}}]}]},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"3UzrjnTaAjgHeOPe7HqODe","type":"Entry","createdAt":"2019-12-11T22:52:55.043Z","updatedAt":"2026-01-26T15:16:00.815Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":180,"revision":38,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Product & Style","slug":"product-and-style","stores":["US","GB","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Product and Style","metaDescription":"Stay on top of the latest trends. 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Washing techniques may vary depending on the specific materials and care instructions of each garment. Always refer to the care label on your clothing and, if in doubt, consult a professional for advice.]","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"We’ve all been there. You walk into the gym, feeling fresh in your newly washed ","nodeType":"text"},{"data":{"uri":"/collections/new-releases/womens"},"content":[{"data":{},"marks":[],"value":"activewear","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" that has spent the last two days air-drying. But as you start ","nodeType":"text"},{"data":{"uri":"/blog/article/dynamic-vs-static-stretching"},"content":[{"data":{},"marks":[],"value":"your warm-up","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":", it hits you - the unmistakable, lingering smell of sweat coming from your clothes.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Why does this keep happening? And why does it happen so often?","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"We explore why those sweaty smells can be so stubborn, and, more importantly, show you how to keep your workout clothes smelling fresh wash after wash to help your garms bounce back even your most intense workouts.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Why Do My Workout Clothes Smell Even After Washing Them?","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"We sweat, there’s no avoiding that, but don’t worry, there are a few reasons why workout clothes might hold onto odors even after a good wash:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Synthetic fabrics trap sweat:","nodeType":"text"},{"data":{},"marks":[],"value":" Simply put, performance fabrics do a pretty good job of trapping sweat. This is because the ","nodeType":"text"},{"data":{"uri":"/collections/moisture-wicking-shirts/mens"},"content":[{"data":{},"marks":[],"value":"moisture-wicking garment’s","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" job is to draw moisture away from the skin onto the surface of the fabric, helping to keep you cool and dry as you work. But the downside of this is that this same feature also means that sweat and body oils are drawn into the fabric fibers of your workout clothes, making it tricky to fully remove those bad odors.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Bacteria and sweat: ","nodeType":"text"},{"data":{},"marks":[],"value":"There’s no nice way around it, when you use workout clothes for their function, over time, bacteria from sweat accumulates on the garments... particularly if they’re not washed properly. Bacteria and oils can cling to the fibres, and if not washed correctly, this trapped bacteria will become noticeable as it will release a bad odour into the air when your body begins to warm up.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Washing them incorrectly: ","nodeType":"text"},{"data":{},"marks":[],"value":"The above issues can be exacerbated by washing your workout clothes incorrectly. Using washing detergent that’s not strong enough to remove odors, using the wrong wash cycle (e.g., cotton instead of synthetics), or adding fabric softeners can create a residue on your clothes that actually traps in unwanted smells.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"You’re wearing the wrong workout clothes: ","nodeType":"text"},{"data":{},"marks":[],"value":"Not all workout clothes are built for the same purpose! Not all activewear is enhanced with sweat-wicking technology, nor do all performance garments feature lightweight designs. Wearing activewear that’s not lightweight, breathable or moisture-wicking for your ","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"high-intensity workouts can result in smelly workout clothes. ","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"The Best Way To Wash Sweaty Workout Clothes","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Create a cleaning mixture by combining one part distilled white vinegar with four parts cold water in a sink.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Immerse your activewear and allow it to soak for 15–30 minutes to loosen sweat and grime.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Once soaked, sort your activewear by color (dark or light) and wash them separately. Avoid mixing in different fabric garments like towels or jeans, and ensure all zippers are closed to prevent snagging.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Since most bacteria and grime accumulate on the interior of garments, turn your workout clothes inside out before placing them in the washing machine.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Follow instructions if you have a sport-specific detergent, otherwise, use approximately two teaspoons of detergent for a full load or less for smaller loads to prevent residue buildup.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Select a cold water setting and the gentle cycle as hot water and vigorous spin can agitate your workout clothing, damaging the fibres and shortening their lifespan.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"If you have the option, choose a synthetic cycle with a low spin, which is ideal for washing activewear without causing unnecessary wear.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Hang your workout clothes to air-dry on a drying rack and optimally in a well-ventilated area. If you must use a dryer, choose the lowest heat setting possible to avoid fabric damage.\n","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Deep Cleaning Advice:","nodeType":"text"}],"nodeType":"heading-4"},{"data":{},"content":[{"data":{},"marks":[],"value":"How To Get The Sweat Smell Out Of Your Clothes","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"If the smell is still there, it’s time to deep clean your workout gear, and who would’ve guessed that the humble white vinegar bottle in the back of your cupboard would be the key to getting the sweat smell out of your clothes? Follow the below steps to deep clean your workout clothes and eliminate stubborn sweat odors:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Prepare a cleaning solution by mixing one part distilled white vinegar with three parts water in a sink.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Submerge your workout garments (limit to a few items at a time) and let them soak for at least one hour to break down the odor-causing bacteria.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Wash your clothes according to the care label instructions, or opt for a cold, gentle cycle as previously mentioned to preserve the fabric’s integrity.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Incorporate a laundry sanitizer into the final rinse cycle. Avoid using chlorine bleach; instead, choose an antibacterial sanitizer that won’t harm the fibers of your activewear.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"\nWashing Tips To Remember","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Remember these four important tips to make sure your activewear is washed correctly, every time. If you follow these steps you can ensure your workout clothes will be kept in good shape, and free from sweaty smells.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Avoid ","nodeType":"text"},{"data":{},"marks":[],"value":"leaving workout clothes in the laundry basket.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Use the correct amount of detergent; more isn’t better and can leave residues that trap odors.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Incorporate a laundry sanitizer to ensure all bacteria are eliminated.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[],"value":"Steer clear of fabric softeners, as they can coat fibers and trap unwanted smells.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"ordered-list"},{"data":{"target":{"sys":{"id":"7dtKbUp3guIeeFucsirGwa","type":"Link","linkType":"Entry"}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"1. Avoid leaving workout clothes in the laundry basket.","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Workout clothes tend to trap sweat and bacteria more than regular clothes and tossing them straight into the hamper without airing them out is a quick way to increase the bacteria in your clothes, making odors even harder to eliminate later. If you can, hang your clothes up immediately after a workout to allow them to air dry. Open your window or leave the clothes somewhere well-ventilated to help sweat evaporate, minimizing the smell. If you’re in a rush, even laying them out flat rather than stuffing them in the laundry basket can make a big difference in reducing odor buildup.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"2. Use the correct amount of detergent; more isn’t better and can leave residues that trap odors.","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"It might seem like the logical move to add more detergent to tackle strong smells, but using too much can actually make the problem worse. The issue with too much detergent is that it doesn't always rinse out properly which can cause a residue to form over the fibres which trap bacteria and sweat inside, leading to persisting odors. Don’t add more washing detergent than the instructions call for, and for extra odour-fighting power, look for detergents specifically formulated for activewear that help break down oils and bacteria without leaving residue.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"3. Incorporate a laundry sanitizer to ensure all bacteria are eliminated.","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Regular detergent alone isn’t always enough to kill all bacteria, especially in cold water, which is often recommended for washing workout clothes. Adding a laundry sanitizer to the rinse cycle is an easy way to eliminate bacteria without using harsh chemicals like bleach, which can weaken synthetic fibres. Look for sport-specific anti-bacterial sanitizers, and check that they’re safe for non-cotton fabrics. You can use these sanitizers every few washes for a deep clean of your workout clothes to prevent bacteria buildup, meaning fresher-smelling clothes after every workout.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"4. Steer clear of fabric softeners, as they can coat fibers and trap unwanted smells.","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Fabric softeners are often added to laundry to make clothes feel soft and smell fresh, but they’re a no-go for workout gear. Softener products coat fibers with a thin layer of waxy residue that can trap sweat, oils, and bacteria in synthetic fabrics. Over time, this buildup can make odors worse and may also reduce the moisture-wicking properties that keep you cool during workouts. Instead, skip the softener altogether. \n","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Tips For Preventing Sweaty-Smelling Workout Clothes In The Future","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"Maintaining fresh-smelling activewear goes beyond proper washing techniques, in fact, it can all start from the type of deodorant you’re putting on! Here are some future-proof strategies to keep your workout clothes odor-free:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Choose the right anti-perspirant:","nodeType":"text"},{"data":{},"marks":[],"value":" Opt for an anti-perspirant rather than just deodorant (that only masks smell) as this will help to reduce sweat production, minimizing the moisture that creates odor.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Select appropriate workout attire:","nodeType":"text"},{"data":{},"marks":[],"value":" When choosing moisture-wicking athletic wear, consider the specific demands of your activity. 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That’s why going by your measurements first, and how you want your leggings to feel when you move, is how you should choose your size.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re in between sizes, choosing a size based on your compression preference can help you get your sizing right. Leggings with ribbed waistbands, higher GSM fabrics, or a tighter knitted construction will naturally feel more supportive and secure. These are ideal if you like a held-in feel during training. Either choose your regular size or size up; sizing up in a compressive pair will likely still offer you the support you need if in between sizes.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Softer, lighter leggings will feel more forgiving and relaxed, making them better suited to low-impact or all-day wear. 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It’s about matching the leggings to how you actually move, how much support you like, and how you want them to feel during your workouts.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"While a few collections may look similar at first glance, from this breakdown, we’ve explored how the compression, thickness, and fabrics used all contribute to a completely different real feel. And now you should know your Vital’s from your Everyday’s.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re new to Gymshark, it can be easy to go down the aesthetic route when scrolling through our leggings, but we’d recommend thinking about your training first. A lighter, more forgiving legging can be the right choice if you’re easing into workouts or prioritising comfort, while a thicker, more compressive option can make a big difference if you’re lifting heavy or want more support and confidence as you pile on the plates.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Most importantly, your needs can change over time. Many people end up owning more than one pair for different types of training, and that’s exactly how these collections are designed to work together.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"There’s no “wrong” choice here. 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But getting that perky, ‘top shelf’ shape can be a little trickier…","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The secret? You need to work the smaller muscles of the glutes too: the glute medius ","marks":[],"data":{}},{"nodeType":"text","value":"and","marks":[{"type":"italic"}],"data":{}},{"nodeType":"text","value":" minimus. They may not come near to the glute max in terms of size or power, but when it comes to lifting and sculpting, they’re the ones you want to pay attention to.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Looks aside, our upper glutes play an essential role in hip and pelvic stability, contributing to better performance in compound lifts like squats, deadlifts, and lunges and helping prevent injuries caused by muscular imbalances.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So if you want a butt that lifts (even when you don’t have your favorite pair of ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/collections/lift-seamless-leggings/womens"},"content":[{"nodeType":"text","value":"lift seamless leggings","marks":[],"data":{}}]},{"nodeType":"text","value":" on), these are the upper glute exercises you don’t want to hit the snooze button on.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1EZtxg52UR73MKgaEyBsU2","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Muscles Make Up The Upper Glutes?","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’ve followed our ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glute workout","marks":[],"data":{}}]},{"nodeType":"text","value":" series already, you’re probably familiar with the anatomy of the glutes. But let’s do a quick refresher:","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The glutes are made up of the glute maximus, glute medius, glute minimus, and piriformis. The glute max is the glute's largest, most superficial muscle (meaning it sits on the outer layer), followed by the glute medius, and finally, the glute minimus (the deepest glute muscle).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When training the upper glutes, you want to focus mainly on the glute medius (and a little on the glute minimus) to achieve that ‘glute shelf’ look.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This smaller glute muscle is positioned at the side of the hip and is responsible for hip abduction (moving your leg away from the midline of your body) and helping to provide stability during walking. It springs into action whenever you step on one leg, walk, run, or lunge [1].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The best way to target the glute med 👉 Single leg exercises combined with abduction movements.","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Which brings us nicely to our five best upper glute exercises:","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The 5 Best Upper Glute Exercises","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"To make things easy, we’ve gathered the best abduction and ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-best-unilateral-leg-exercises-for-building-muscle"},"content":[{"nodeType":"text","value":"single-leg exercises","marks":[],"data":{}}]},{"nodeType":"text","value":" to build, bulk, and tone your top glute shelf.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’ve got bodyweight and banded options that can be done from home, along with weighted variations to increase the intensity of your glute workout. The banded upper glute exercises also work well as part of a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/category/fitness"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" to activate the upper glutes to ensure you engage them during your compound leg exercises.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Side note: For maximum glute pump, the best glute workouts also include ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/compound-vs-isolation-exercises"},"content":[{"nodeType":"text","value":"compound lifts","marks":[],"data":{}}]},{"nodeType":"text","value":" that target both the upper and lower section of your glutes to maximize ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/hypertrophy-training"},"content":[{"nodeType":"text","value":"glute growth","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"1. Lateral Band Walks","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Get your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-use-resistance-bands"},"content":[{"nodeType":"text","value":"resistance band","marks":[],"data":{}}]},{"nodeType":"text","value":" ready–these lateral band walks (AKA crab walks) will have your upper glutes on 🔥. This abduction top glute exercise makes your glutes work against the band to control the movement and keep your knees driving out. Research has found this one of the most effective functional exercises in activating the glute medius [2].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using these as a warm-up (to activate your glutes before your glute workout or leg day lifts) or as a high-rep finisher to maximize work through your glutes once they’re already fatigued from a heavy session.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Lateral Band Walks:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place a booty band just above your knees and stand with your feet shoulder-width apart, toes facing forward.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Dip your knees, driving them out to come into a quarter squat. Brace your core, keep your chest up, and either clasp your hands in front of your chest or place your hands on your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your right foot out to the right, keeping your knees driving out. Then, bring your left foot to the right, ensuring you maintain tension on the band as you do so.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue stepping to the right for 10 reps, then reverse the movement and step to the left for 10 reps.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat twice, then rest for a minute before repeating for two more sets.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Keep your knees bent throughout and maintain tension on the band, resisting the urge to let your knees come in. As you get more experienced, increase the weight of the band.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6u1RZHZyxjjBkwBgiqznP3","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"2. Side Plank With Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This simple but effective upper glute exercise is suitable to perform at home and produces high activation in the posterior glute min in the upper glutes [3]. As an adaptation of a regular side plank, the slide plank with hip abduction builds your glutes and enhances hip stability, improving your form and balance when lifting and reducing the risk of injury.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Side Plank With Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie on your side on a mat, with your body in a straight line from your head to your toes. Your legs should be stacked on top of each other. Place your forearm on the floor, with your elbow directly below your shoulder (as if you were about to do a side plank). Rest your top arm straight along your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Brace your core and lift your hips towards the ceiling. You should now be in a side plank, with weight pressing through your forearm and foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your top leg towards the ceiling, keeping the bottom leg still. Lead the motion with your heel, pointing your toes down to engage the glute medius.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your leg until you feel a strong engagement in your upper glutes, pause, then lower it back down to the starting position, stopping just before your legs touch.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps, then come back down, turn over, and switch sides to work the other glute.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Finding this exercise too difficult? Instead of keeping both legs straight, bend both legs at the knee (so you are in a modified side plank position). Then, perform the same steps as above.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Too easy? Hold the lifting position at the top for 3 to 5 seconds to increase time under tension. If you’re feeling strong, add a mini resistance band around your thighs or ankles to increase the intensity.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"4YU46b78qluQ6zJcvn8Lau","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"3. Cable Hip Abduction","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Cable hip abductions are one of the best exercises for building the top of the glutes. They directly isolate the glute medius without much involvement from the glute max [3]. This single-leg exercise also improves hip stability, which is crucial for balance, posture, and injury prevention.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"For this exercise, you’ll need a cable machine and an ankle attachment. If you’re doing your upper glute exercises at home, use a long resistance band looped around something secure. Place your ankle inside the band and perform the movement exactly the same as if you were using a cable machine, following the steps below.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Cable Hip Abduction:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Attach the ankle strap to the cable pulley set to the lowest height on the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Adjust the resistance to a light weight (this will likely be the lightest weight on the machine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Velcro the ankle strap around your right ankle. Turn so your left side faces the tower, and your right leg is farthest from the machine. Keep your feet hip-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Placing your left hand onto the tower for stability, lift your right foot off the ground and move it so it hovers directly in front of your left foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Begin the movement by lifting your right leg to the side, away from your body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"When you’ve lifted as far as you can, pause to feel the glutes engage, then slowly lower your leg back to the tower.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stop just before the weights hit the stack, keeping slight tension on the cable before lifting your leg back up again.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 12 to 15 reps on one leg, then switch sides by attaching the cable to the left ankle, turning around, and performing the same steps on your left side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip: Move explosively on the concentric phase, then move slowly, controlling the eccentric (downward) phase to maximize upper glute engagement.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5ecSHZ9ELjTk8BARJCpBbZ","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"4. Dumbbell Walking Lunge","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Research has found walking lunges, particularly when done contralaterally (holding one dumbbell on the opposite side of your body to your first lunging leg), to be extremely good at activating the glute med, providing as much as 90% maximal voluntary isometric contraction [4].","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a heavy dumbbell to increase the intensity and work through the legs. You can, however, do bodyweight walking lunges. If you’re short on space, swap dumbbell walking lunges for reverse lunges instead.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Dumbbell Walking Lunges:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Select a single dumbbell or pair of dumbbells and hold them in your hands. Feet should be shoulder-width apart.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bracing your core, keeping your chest proud and shoulders back and down, take a step forward with your right leg, lowering into a lunge. Aim to touch your back knee to the ground lightly (or get it as close as possible).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your front heel, bringing your back leg out of the lunge to position your left foot next to your right so you are fully standing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat on the left side, stepping forward into a lunge with your left leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 16 to 20 steps.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" For maximum glute engagement, drive through the heel of your front foot when you come out of the lunge (rather than your toes). This places more emphasis on the glutes. Step with a slightly wider stance to activate the glute medius more.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"2tCIeuWrqDGaM1Q6Uf5c2g","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"5. Single-Leg Romanian Deadlifts","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Using a hip-hinge pattern, this powerful single-leg exercise engages the glutes, hamstrings, and lower back. Research has found it is one of the best for glute med activation [5]. Balancing on one leg, the glute medius has to work hard to ","marks":[],"data":{}},{"nodeType":"text","value":"stabilize the pelvis","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" and prevent it from tilting or dropping. The gluteus maximus helps with hip extension, lengthening to control the movement during the eccentric phase (lowering), and contracting (shortening) to extend the hip and bring the torso upright.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We recommend using a weight for these, such as a single dumbbell or kettlebell in your opposite arm, which helps you balance by offsetting the weight. Using a barbell is more difficult but allows you to lift heavier and work harder to stabilize your hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do A Single Leg RDL (With A Kettlebell Or Dumbbell):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with feet shoulder-width apart, holding your selected dumbbell or kettlebell in your right hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Step your left leg back one step, shifting your weight into your right foot and placing the toe of your left foot on the floor for balance.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge your hips, pushing them back and bending your torso forward (being careful not to round your back). Keep the dumbbell closer to your body, moving it down your thighs as you hinge over.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Continue lowering the weight to the floor as far as you can while maintaining a flat back, and you will feel a good stretch in your hamstrings (this will be somewhere between your knees and ankle, but don’t worry about reaching all the way down if you cannot maintain a neutral spine).","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Push through your right heel, extend your hips, and return your torso to the upright starting position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Squeeze your glutes at the top.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 to 12 reps on one leg, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Tip:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To make these more challenging, lift your back leg instead of resting it on the ground for stability. This enhances glute engagement, increasing hip extension and the need for the glutes to stabilize the pelvis. It also increases the range of motion, making the hips extend through a greater range and forcing the glutes to work harder.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might need to practice the regular single-leg RDL first, but working up to this variation will work your glutes a lot more!","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"smcAgg6tpfZtLUq0z8HTa","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Tips For How To Build Your Upper Glutes","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Form Over Weight:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" You probably know by now that lifting heavy is the key ingredient for building the glutes. But before you start to load on any significant weight, ensure you can execute these upper butt exercises with the proper technique to activate the right muscles.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Challenge yourself:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once you’re comfortable with the exercise technique, it’s time to add some weight. Your glutes are stronger than you think, so don’t be afraid to add some weight and push yourself. Alternate between heavy-weight, lower-rep exercises (e.g., 4 to 6 reps) and lighter, higher-rep sets (e.g., 12 to 15 reps) to activate different muscle fibers.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Progressive Overload:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Gradually increase the weight, reps, or intensity of your glute exercises over time to ensure you keep seeing those glute gains. (Did you know you can track your lifts in the ","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"nodeType":"text","value":"Gymshark Training App","marks":[],"data":{}}]},{"nodeType":"text","value":", making it easy to track your progress over time? It’s a game changer.)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Include Variety:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" We all have our favorites. But doing the same exercises over and over, unfortunately, won’t continue to give you results. Switch up the glute exercises, alternating between lunges/squats, hip hinges, and hip abductions. This will ensure you keep progressing and build a well-rounded bubble butt.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Frequency:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" No one said glute gains came quickly. Aim to train your glutes at least twice a week to see progress [6].","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Nutrition is key:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Nutrition and training go hand in hand. To grow your glutes, eat enough ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-increase-protein-intake-for-muscle-growth"},"content":[{"nodeType":"text","value":"protein to aid muscle growth","marks":[],"data":{}}]},{"nodeType":"text","value":" and repair, eat in a calorie surplus to give your body enough energy to build muscle, and include complex carbs to fuel your upper butt workouts.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Target The Upper Glutes?","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Aesthetics: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is probably the most apparent benefit of upper glute exercises. Glute max dominant exercises such as hip thrusts and squats will build the size of your glutes, but to achieve that “lifted” upper butt shelf, you need to work the glute medius and minimus with these upper glute exercises.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Upper glute strength contributes to pelvic stability, which is essential for performing heavy lifts like squats, deadlifts, and lunges with proper form. The glute medius is also important in lateral movements, balance, and single-leg stability, so strengthening the upper glutes will benefit sports that require quick changes in direction, such as running, jumping, and sprinting.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Injury prevention:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Weak upper glutes can cause knees to cave inward during exercise. Strengthening the upper glutes will help maintain proper alignment between the hips, knees, and ankles, reducing the risk of injury.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Enhanced posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" The upper glutes significantly support and stabilize the pelvis, hips, and lower back. Strong upper glutes can help improve pelvic stability, ensure proper spinal alignment, and reduce the chance of lower back pain or strain.","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"D4IyaH9HD9sDITa3IDh6d","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The Only Upper Glute Workout You Need","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re seeking that ‘booty shelf’ at the top of your glutes, these exercises will get you there.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"But there’s much more to glute medius training than meets the eye.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"These small (but still mighty) muscles of the glutes will improve your stability (particularly when it comes to single-leg strength, posture, and form.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re looking in the mirror thinking your lower glutes are way more developed than your upper ones, then you might want to do this whole upper glute workout once a week, and add a couple of these exercises to your leg day workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Or, if you want to feel more upper glute engagement during your compound lifts, use the band or bodyweight upper glute exercises as a warm-up to ensure your glute med and mid are sufficiently activated and engaged.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ready to get training? Download the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/the-gymshark-training-app-for-ios-and-android"},"content":[{"nodeType":"text","value":"Gymshark Training App","marks":[],"data":{}}]},{"nodeType":"text","value":" and access hundreds of free workouts with the ability to track every set and rep as you go. (It’s also not too late to join ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/what-is-the-gymshark-66-challenge"},"content":[{"nodeType":"text","value":"Gymshark 66","marks":[],"data":{}}]},{"nodeType":"text","value":"… Our free global fitness challenge will change your life in just 66 days).","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"References:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Fenato, R.R., Araujo, A.C.F. and Guimarães, A.T.B. (2021). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://bmcmusculoskeletdisord.biomedcentral.com/articles/10.1186/s12891-021-04470-8"},"content":[{"nodeType":"text","value":"Comparison of gluteus medius strength between individuals with obesity and normal-weight individuals: a cross-sectional study","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ford, K., Nguyen, A.-D., Dischiavi, S., Hegedus, E., Zuk, E. and Taylor, J. (2015). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4556293/#:~:text=There%20are%20limited%20studies%20that,demand%20on%20the%20gluteus%20maximus."},"content":[{"nodeType":"text","value":"An evidence-based review of hip-focused neuromuscular exercise interventions to address dynamic lower extremity valgus","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Moore, D., Semciw, A.I. and Pizzari, T. (2020). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC7727410/#sec9"},"content":[{"nodeType":"text","value":"A Systematic Review And Meta-analysis Of Common Therapeutic Exercises That Generate Highest Muscle Activity In The Gluteus Medius And Gluteus Minimus Segments","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stastny, P., Lehnert, M., Zaatar, A., Svoboda, Z. and Xaverova, Z. (n.d.). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pmc.ncbi.nlm.nih.gov/articles/PMC4640053/pdf/jscr-29-3177.pdf"},"content":[{"nodeType":"text","value":"Does the dumbbell-carrying position change the muscle activity in split squats and walking lunges?","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Distefano, L.J., Blackburn, J.T., Marshall, S.W. and Padua, D.A. (2009). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/19574661/"},"content":[{"nodeType":"text","value":"Gluteal Muscle Activation During Common Therapeutic Exercises","marks":[],"data":{}}]},{"nodeType":"text","value":". ","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2016). ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://pubmed.ncbi.nlm.nih.gov/27102172/"},"content":[{"nodeType":"text","value":"Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Schoenfeld, B.J., Ogborn, D. and Krieger, J.W. (2017). 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Float recoveries involve running your pace interval faster than the threshold pace (between a 10K and half-marathon pace) and recovering with a pace slightly slower than the threshold.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Using this interval run technique, your heart rate remains higher as the recovery is much faster than a regular interval run. This teaches your body to quickly move lactate out of the muscles and into the bloodstream, where it can be reused as fuel, helping you run at a more efficient pace.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"This method is best for those who have already built up their running economy. Float recoveries are hard, and if you try them too soon, you might end up running at a steady pace the whole workout rather than floating intervals. 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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). 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But for many of us, things have changed as we’ve gotten older, and it’s likely due to poor hip mobility.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We start to notice it in different ways: Maybe you struggle to reach parallel in your squat; maybe it’s a feeling of tightness when doing strides during your speed sessions; or maybe you’re experiencing back pain that you’ve struggled for so long to pinpoint the cause of. But, as one noughties pop queen taught us: our ‘hips don’t lie’: If your hip mobility is poor, then consequences will begin to show.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The solution? Hip mobility work: Before exercise, after exercise, and maybe sprinkled throughout the day, too, if you’re really feeling committed.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Oh, and we should caveat here that you don’t need to have one of the problems above to do these hip-opening exercises. In fact, we recommend everyone do hip mobility exercises, particularly before lower-body workouts or sports such as soccer, ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-your-snatch"},"content":[{"nodeType":"text","value":"weightlifting","marks":[],"data":{}}]},{"nodeType":"text","value":", or track and field activities.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In truth, we know that most people don’t enjoy mobility work. Moving slowly in weird and wonderful positions? It’s not our favorite pastime either, but if you want to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-improve-running-stride"},"content":[{"nodeType":"text","value":"run faster","marks":[],"data":{}}]},{"nodeType":"text","value":", squat deeper, and score that winning goal (and continue to do so with ease as you get older), then you need to set some time aside for hip mobility work.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"We’ve selected the 5 best hip mobility exercises. We’ve tried, tested, and retested them, and boy, do they work. We’ll show you how, why, and when to do them. You may not think it now, but by the end of this article, you’ll be itching to get started – so what are you waiting for?","marks":[],"data":{}}]},{"nodeType":"heading-4","data":{},"content":[{"nodeType":"text","value":"What You'll Find In This Article:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What Is The Hip Joint?","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The 5 Best Hip Mobility Exercises","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"What Causes Extremely Tight Hips?","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Why Should You Do Hip Mobility Stretches?","marks":[],"data":{}}]}]}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"38kAZs0lMWW6moAA9iUnge","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Is The Hip Joint?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"As a ball-and-socket joint, the hip can move in all directions (impressive, right?). It’s actually ","marks":[],"data":{}},{"nodeType":"text","value":"one of the most mobile joints in the body","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":", but to keep it that way, it needs mobilizing, especially as we age. To do so effectively, we need to work multiple muscles of the hip, which all have different functions. We’ll cover each of the functions briefly so you can understand exactly what we’re targeting with our hip mobility stretches.","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"5fFUTiCQXstl5rIheH9VD4","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"The 5 Best Hip Mobility Exercises You Need To Try","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Ok, now we’ve got through the short science lesson, it’s time to get into the exciting stuff: The best hip mobility exercises. These stretches take the hip through it’s full ROM, working the muscle groups discussed above. All you need is a ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://hymshark.com/products/gymshark-yoga-mat-unit-green-chalk-green-ss24"},"content":[{"nodeType":"text","value":"yoga mat","marks":[],"data":{}}]},{"nodeType":"text","value":" and a kettlebell (or dumbbell) for the last stretch.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"T","marks":[],"data":{}},{"nodeType":"text","value":"he 5 Best Hip Mobility Exercises:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#1-singleleg-downward-dog-to-pigeon-pose"},"content":[{"nodeType":"text","value":"Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#2-standing-hip-cars"},"content":[{"nodeType":"text","value":"Standing Hip Opener Rotations","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#3-hip-flexor-to-hamstring-stretch"},"content":[{"nodeType":"text","value":"Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#4-9090-hip-stretch"},"content":[{"nodeType":"text","value":"90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"#5-kettlebell-hip-shift"},"content":[{"nodeType":"text","value":"Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"1. Single-Leg Downward Dog to Pigeon Pose","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"1bmRCYNEBKkZsC2gq0Hx2Y","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You may have heard of the pigeon pose, a classic hip-opening exercise that helps stretch the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-glute-exercises"},"content":[{"nodeType":"text","value":"glutes","marks":[],"data":{}}]},{"nodeType":"text","value":", release the hips and improve hip flexibility. But this variation adds a unique twist: The single-leg downward dog activates the glutes and stretches the hamstrings before stretching any tightness in the hips during the pigeon pose.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the pose for 30-40 seconds until you feel any tightness release before repeating the full flow on the other leg.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Single-Leg Downward Dog To Pigeon Pose:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lie flat on your front.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Place your hands by your hips and push up into the position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From here, lift your hips and straighten your legs.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"From the downward dog position, bring one leg through your arms.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bend the front leg so your foot is behind your opposite hand.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lower your hips down to a seated position with your back leg extended straight along the mat.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Ensure your hips are square and you’re sitting upright rather than leaning over to one side. To deepen the stretch, come down onto your forearms during the pigeon pose, bringing your chest down towards your front leg.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"2. Standing Hip CARs","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"7xmEa3XXsKgQunU3DDZ1DG","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you've ever played soccer, you'll most likely have done this hip-opening exercise. Standing hip CARs (which stands for controlled articular rotations) are also sometimes referred to as standing hip opener rotations. They are unique exercises because they move a single joint through its full range of motion while the rest of the body is kept still and contracted, making them one of the best standing hip stretches to do before your workout.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"It’s rare that we move our legs in a complete circle, but it’s important that we mobilize our hips in this way because the hip joint is a ball-and-socket joint. In our hip joint, the rounded end of the femur (thigh bone) fits into a socket that allows for this circular movement. But it’s important that we practice this motion to keep the joint healthy and mobile – which is exactly why you need to include standing hip CARs in your routine, whether as a morning hip mobility stretch or a pre-workout warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"How To Do Standing Hip CARs:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Stand with a tall posture, placing your feet in line with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift up one leg, bending your knee until it is level with your hips.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Open your hip, rotating your leg round with your knee pointing outwards.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your foot backward, level with your knee, and extend your leg behind you.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Bring your leg back down to the starting position.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To progress this exercise, try gradually increasing the size of your hip circles. You can also introduce holds at various points of the movement to build isometric strength.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"3. Hip Flexor to Hamstring Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"6G05CsHxoPag4jDsLMoz6L","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you’re searching for hip flexor stretches for tight hips, this is the hip flexibility exercise for you. Located on the front of the hip and thigh, the hip flexors are one of the primary culprits of hip tightness for those of us who sit down a lot.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The lunge increases hip mobility and flexibility while leaning back into the hamstring stretch lengthens the hamstrings, back, and calves. Utilizing a flow such as this one targets your anterior (front) and posterior (back), helping to improve overall mobility and making it a great dynamic stretch for a warm-up.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"You might also like: ","marks":[{"type":"italic"}],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-hamstring-stretches"},"content":[{"nodeType":"text","value":"The Best Hamstring Stretches For Tight Leg Muscles","marks":[{"type":"italic"}],"data":{}}]},{"nodeType":"text","value":"","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Hip Flexor To Hamstring Stretch:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Starting in a lunge position, place both hands in line with your front foot.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Slowly push your hips forward, driving your front knee over your toe so you feel a stretch in your hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold this stretch for a few seconds, then rock back, placing the weight on your back knee and straightening your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your hands in the same position, bringing your chest down to your front leg.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold the hamstring stretch before returning to the start of the flow.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" To intensify the stretch, sit into your hip further by driving your front knee further over your toe. When you rock back into the hamstring stretch, try bringing your butt down further toward your calf.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"4. 90/90 Hip Stretch","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"24GyNHPG5DLlBCvHABYufv","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Another great hip opener is the 90/90 hip stretch, which can be done as a dynamic stretch (pre-workout during the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/how-to-warm-up-for-leg-day"},"content":[{"nodeType":"text","value":"warm-up","marks":[],"data":{}}]},{"nodeType":"text","value":" or as a singular mobility exercise throughout the day) or a static stretch (post-workout).","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"The front leg in the 90/90 position stretches the hip flexors (particularly the psoas and rectus femoris, which are part of the ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-quad-exercises"},"content":[{"nodeType":"text","value":"quad muscles","marks":[],"data":{}}]},{"nodeType":"text","value":"). The back leg, on the other hand, stretches the glutes and external rotators of the hip (including the piriformis). This makes this hip exercise a great all-arounder, targeting the key areas where tightness is often experienced in the hips and the surrounding muscles.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Dynamic Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sit on the mat and form a ‘Z’ shape with your legs by bringing them into a 90-degree position, placing your right leg in front and your left leg behind. The right knee should be in front of your hip, foot in line with knee. For the left leg, the knee should be next to the hip and the foot under the knee.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keeping the sides of the feet in contact with the floor, lean back slightly, placing your hands on the ground to stabilize yourself if needed.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Lift your knees and rotate through the hips, moving to your legs and torso so your opposite leg is now in front and you are facing the other way. Your feet should rotate with your legs, but stay in contact with the floor the whole time.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reverse the movement, lifting the knees so the right leg is once again at the front of the body.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Repeat for 10 reps on each side.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Once your hips become more mobile, the stretch should become easier, and you’ll find you can sit more upright or even lean forward slightly. You can also try this hip exercise without placing your hands on the floor, which is a more difficult variation.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The 90/90 Hip Stretch (Static Stretch Variation):","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Come into your 90/90 position.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hinge at the waist, aiming to bring your chest over your front knee. Make sure you keep a neutral spine and don’t round the lower back.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Keep your palms on the floor, or come down to your forearms for a deeper stretch. Hold for 20-30 seconds.","marks":[],"data":{}}]}]}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"5. Kettlebell Hip Shift","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"3y4f11mllY5u5RZCh3Lr5U","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Named by ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://www.instagram.com/squat_university/"},"content":[{"nodeType":"text","value":"Dr. Aaron Horschig of Squat University","marks":[],"data":{}}]},{"nodeType":"text","value":" as the best hip mobility exercise, the kettlebell hip shift is a great way to improve hip abduction and external rotation. Using a moderate-heavy weight kettlebell, you’ll be guided into a new range of motion, which does wonders for opening up tight hips.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"This exercise is a great primer for lifts that require mobile hips, such as squats and deadlifts. Do it two to three times a week, and you’ll be surprised at how your squat depth, form, and range of motion improve.","marks":[],"data":{}}]},{"nodeType":"heading-3","data":{},"content":[{"nodeType":"text","value":"How To Do The Kettlebell Hip Shift:","marks":[{"type":"bold"}],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Start by kneeling on the ground. Take one leg out to the side, placing the foot in line with the kneeling knee, pointing the toe anywhere between a 45-degree and 90-degree angle.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Take hold of the kettlebell horn with both hands, holding it down in front of you. Make sure your pelvis is tucked under, your core braced, and keep your chest up.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Shift your weight towards the outstretched leg, letting the kettlebell's weight drag your knee over your toe. You should feel a stretch in your groin and hip flexor.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Hold for 5 seconds, then return to the middle. Repeat for 10 reps, then switch sides.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Coaching Cue:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" As your hip mobility improves, work towards getting your kneeling leg parallel to your body at a 90-degree angle, gradually increasing the angle over time.","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"What Causes Extremely Tight Hips?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"So you now know how to release tight hips with these hip stretches, but why do we get tight hips in the first place?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"There are two main causes of tight hips:","marks":[],"data":{}}]},{"nodeType":"ordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Sitting down for long periods: ","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":"This is the most common cause of hip tightness. When sitting down, the hips spend more time in a flexed position. Over time, this causes the hip flexor muscles to become overworked, which can cause weak hips and feelings of tightness.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Overuse of quadriceps and hip flexors:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" This cause is the total opposite: Using your hip flexors too much (i.e., continuous repetitive movement, such as running or cycling or doing lots of running or jumping, often seen in sports such as soccer or martial arts) can cause tightness. This can lead to ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://my.clevelandclinic.org/health/diseases/overtraining-syndrome"},"content":[{"nodeType":"text","value":"overtraining syndrome","marks":[],"data":{}}]},{"nodeType":"text","value":" and, worse, hip flexor stra","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Both of these causes are further aggravated by a couple of factors:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor pre-workout hip mobility exercises","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Poor post-workout mobility drills","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Weakness in other muscle groups (e.g., core, glutes, piriformis – a small muscle of the butt located behind the glutes), can lead to the hip flexors compensating to stabilize the spine and pelvis.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Therefore, it’s important to stretch the hips and do active hip mobility exercises pre and post-workout to strengthen the hips and keep them mobile, as well as give adequate time to train the surrounding muscle groups so they can support the hips and keep them healthy.","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Why Should You Do Hip Mobility Stretches?","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"In case you aren’t feeling convinced enough already, there are many benefits to doing hip opening stretches, the main ones being:","marks":[],"data":{}}]},{"nodeType":"unordered-list","data":{},"content":[{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Reduced risk of injury:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips lead to incorrect form. Improving hip mobility helps maintain proper alignment, reduce stress on joints, and prevent injuries.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Alleviate Lower Back Pain:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Lower back pain is frustrating, especially when you can’t identify the cause. Well, the cause might just be Tight hip flexors. The psoas (the main muscle in the hip flexor) connects directly to the femur and lumbar vertebrae (lower back), making tight hip flexors a common cause of lower back pain. (If you have lower back pain, you might also benefit from these ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-back-stretches-for-flexibility"},"content":[{"nodeType":"text","value":"back stretches","marks":[],"data":{}}]},{"nodeType":"text","value":".)","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Better posture:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Tight hips can often lead to a slouched posture–something we all want to avoid! Keeping your hips mobile will help you keep a more upright posture, reducing stress on the spine and improving breathing.","marks":[],"data":{}}]}]},{"nodeType":"list-item","data":{},"content":[{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Improved athletic performance:","marks":[{"type":"bold"}],"data":{}},{"nodeType":"text","value":" Stronger, more mobile hips will not only help you squat down low but will help you drive out of the squat more powerfully, too. The stronger your hips, the faster you’ll run, jump, and pivot due to greater force production in the hips.","marks":[],"data":{}}]}]}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"Whether you are experiencing several of the above symptoms or you have no hip mobility issues at all, you should be doing hip mobility exercises. Implementing good hip mobility prehab to prevent problems from occurring in the first place is always a much better option than trying to remedy an issue once it has occurred, so be committed and consistent in your approach to hip mobility. ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"https://central.hymshark.com/article/what-is-prehab-heres-how-prehab-can-help-towards-your-fitness-goals"},"content":[{"nodeType":"text","value":"Find out more about prehab and how you can implement it into your training","marks":[],"data":{}}]},{"nodeType":"text","value":".","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"embedded-entry-block","data":{"target":{"sys":{"id":"PaGheCd0spsjrJ4Jb5A8O","type":"Link","linkType":"Entry"}}},"content":[]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":". . .","marks":[],"data":{}}]},{"nodeType":"heading-2","data":{},"content":[{"nodeType":"text","value":"Ready, Set, Stretch!","marks":[],"data":{}}]},{"nodeType":"paragraph","data":{},"content":[{"nodeType":"text","value":"If you want to say goodbye to tight hips, improve your form, and keep aches and injuries at bay, then you need to start giving your hips the attention they deserve. Add some dynamic hip stretches before your ","marks":[],"data":{}},{"nodeType":"hyperlink","data":{"uri":"/blog/article/best-leg-exercises"},"content":[{"nodeType":"text","value":"lower body workout","marks":[],"data":{}}]},{"nodeType":"text","value":", and pick a couple of hip opening exercises for your cool down, holding the positions for longer to release any tension. For extra points, do some throughout the day, too (you can even do them whilst watching Love Island – we won’t tell if you don’t). One thing’s for certain: wherever and whenever you do these hip mobility exercises, you’ll notice massive changes that will make you never want to stop.","marks":[],"data":{}}]}]},"category":{"metadata":{"tags":[],"concepts":[]},"sys":{"space":{"sys":{"type":"Link","linkType":"Space","id":"8urtyqugdt2l"}},"id":"71TWspD3xWmY4VX3gZQ4MM","type":"Entry","createdAt":"2019-12-11T22:51:54.717Z","updatedAt":"2025-04-15T09:35:46.028Z","environment":{"sys":{"id":"production","type":"Link","linkType":"Environment"}},"publishedVersion":138,"revision":27,"contentType":{"sys":{"type":"Link","linkType":"ContentType","id":"category"}},"locale":"es-US"},"fields":{"title":"Fitness","slug":"fitness","stores":["GB","US","CA","RW","SE","NO","AU","FI","EU","DK","FR"],"metaTitle":"Fitness & Workouts","metaDescription":"Bringing you all you need to know to take your training to the next level. 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In fact, we’d go as far as saying that having the right workout split can make or break your gym routine… get the right one, and you could be seeing your gains accelerate; get the wrong one, and you may just end up feeling unmotivated, overtraining, and nowhere near your fitness goals.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"So, how do you choose the right workout split?","nodeType":"text"},{"data":{},"marks":[],"value":" We’ve put together a guide of the very best workout splits for different levels and goals – so whether a workout split is an entirely new concept to you, or you’re looking for a new training split to accelerate your progress, we have the answer.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Get ready to enter the world of PPLs, back and bis, and the full body sesh. 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Not only does it ensure no muscle goes untouched, but it also gives you structure to track your progress week-on-week to implement progressive overload (i.e. increasing the load each week). Oh, and you know that feeling when you’re attempting to do a lift but your muscles feel so tired and sore that you struggle? With programmed rest days and structure that sees different muscle groups trained on different days, a workout split allows adequate time for recovery to prevent overtraining and reduce the risk of injury.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"Splits can come in 2, 3, 4, and 5 day workout splits (or even more in some cases!), and there’s a variety of ways to implement a workout split (this is where things get a little complicated, but we’ll break it down for you).","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"The most common workout splits are:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Full Body Workout Split:","nodeType":"text"},{"data":{},"marks":[],"value":" (best workout split for beginners)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Push, Pull, Legs Workout Split: ","nodeType":"text"},{"data":{},"marks":[],"value":"(best workout split for intermediate lifters)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Upper, Lower Workout Split:","nodeType":"text"},{"data":{},"marks":[],"value":" (best workout split for strength gains)","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Body Part Workout Split:","nodeType":"text"},{"data":{},"marks":[],"value":" (best workout split for muscle gain ie. hypertrophy).","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"You might already be following one of these splits (whether you realize it or not), but ensuring you are on the ","nodeType":"text"},{"data":{},"marks":[{"type":"bold"}],"value":"right","nodeType":"text"},{"data":{},"marks":[],"value":" workout split for your level and goals is essential. 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When training full body, this would mean you need a full 48 hours between training sessions, making it hard to increase the frequency without the risk of overtraining.","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"Best Workout Split For Intermediate Lifters: Push Pull Legs Workout Split","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Number of days:","nodeType":"text"},{"data":{},"marks":[],"value":" 3 day workout split, or 6 day workout split (with 3 days on, 1 day off in a cyclical format)","nodeType":"text"}],"nodeType":"heading-5"},{"data":{},"content":[{"data":{},"marks":[],"value":"If you’re looking to hit every single muscle group then a PPL workout split (push pull legs) is a simple format to follow: One day you focus on upper body pushing exercises, the next you focus on upper body pulling exercises, then finally, you train legs. 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You might just need a break, a whole week in fact… a deload week.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Because sometimes doing less is key to getting stronger.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"You’re probably used to structure and discipline in your training, especially if you’re following a ","nodeType":"text"},{"data":{"uri":"/blog/article/progressive-overload"},"content":[{"data":{},"marks":[],"value":"progressive overload ","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":"strength training plan with ","nodeType":"text"},{"data":{"uri":"/blog/article/hypertrophy-training"},"content":[{"data":{},"marks":[],"value":"hypertrophy","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" goals. 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We’ll walk you through what a deload week looks like, when it makes sense to take one, and how to keep progressing towards your goals without pushing yourself into burnout.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What Is A Deload Week?","nodeType":"text"}],"nodeType":"heading-2"},{"data":{},"content":[{"data":{},"marks":[],"value":"A deload week. It’s a week where you take the load off your shoulders (figuratively and literally). They typically last 6-7 days and occur every 5-6 weeks [1]. According to a 2023 study, deload weeks are defined as a planned reduction in training stress (typically by 30–50%) while keeping your normal routine and movement patterns so your body and nervous system have time to recover [2].","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"In practice, a deload week usually means:","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Lifting lighter weights than usual","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Performing fewer sets or reps","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Training fewer days, or","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"},{"data":{},"content":[{"data":{},"content":[{"data":{},"marks":[{"type":"bold"}],"value":"Keeping intensity low and focusing on technique and control","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"list-item"}],"nodeType":"unordered-list"},{"data":{},"content":[{"data":{},"marks":[],"value":"For example, if you normally ","nodeType":"text"},{"data":{"uri":"/blog/article/how-to-squat"},"content":[{"data":{},"marks":[],"value":"squat","nodeType":"text"}],"nodeType":"hyperlink"},{"data":{},"marks":[],"value":" three times a week at challenging loads, a deload week might involve squatting once or twice at around 60–70% of your usual weight, with fewer total sets and no sets taken close to failure.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"You’re still training. You’re still moving. But you’re dropping the load and pressing pause on the fatigue that builds up when intensity and volume stay high for too long.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"What’s actually happening in the body during a deload week?","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"A deload week allows your body some breathing room; in fact, several systems get time to recover at the same time, rather than forcing one area to keep compensating for another.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"For example, your muscles may feel ready to lift heavy again after a few hard weeks, but the tendons and joints supporting them recover more slowly. That mismatch can show up as lingering joint aches, tightness, or lifts feeling heavier than they should. 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The perfect choice for those who want to actually take a break from the gym for a week and move from home.","nodeType":"text"}],"nodeType":"paragraph"},{"data":{},"content":[{"data":{},"marks":[],"value":"","nodeType":"text"}],"nodeType":"paragraph"}],"nodeType":"document"},"initialOpen":false}}],"multiOpen":true}}},"content":[],"nodeType":"embedded-entry-block"},{"data":{},"content":[{"data":{},"marks":[],"value":"6 Signs You Need a Deload Week (Overloading Symptoms)","nodeType":"text"}],"nodeType":"heading-3"},{"data":{},"content":[{"data":{},"marks":[],"value":"Deload weeks are needed when the fatigue just won’t shift. 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