Body weight
Hill sprints
Hill sprints mainly works your glutes, quads, and calves. It also helps your hamstrings, hip flexors, and abs.
Step by step
- Lean into the hill from your ankles.
- Drive your knees up and push the ground behind you.
- Pump your arms and keep your steps short and quick.
What you should feel
A burn in your glutes, thighs and calves as you drive uphill; your Achilles and lower back should not feel strained.
Common mistake
x
Sets and reps
- Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
DeadliftGlutes, Hamstrings, Lower back
Dumbbell hip thrustGlutes
Barbell hip thrustGlutes
Barbell glute bridgeGlutes
Sumo deadliftGlutes, Quads, Hamstrings
Cable pull-throughGlutes, HamstringsQuestions
What muscles does the hill sprints work?
Hill sprints mainly works your glutes, quads, and calves. It also helps your hamstrings, hip flexors, and abs.
Can I do the hill sprints at home?
Yes. You only need your body weight and a little floor space.
How many sets and reps of the hill sprints?
Hold for 20 to 45 seconds, 2 to 4 times, resting 30 to 60 seconds in between.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition.
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