Free Shipping Available on Backpacks

-- Days
-- Hrs
-- Mins
-- Secs

Creaking joints can regularly plague athletes who put a lot of work into their training.

Luckily, there are ways to build mobility and strength in joints to prevent pain from striking and limiting performance.

Here, Built for Athletes takes a look at seven body-weight exercises you can do.

Single-Leg Glute Bridge

For those who spend most of the day sitting behind a desk, the glute muscles can become switched off and need to be activated. Performing single-leg glute bridges can help to activate the muscles around the hips and knees.

45-Degree Incline Row

Building the rear delts is important for stabilising the shoulders when you go for heavy lifts that involve complicated techniques. A 45-degree incline row is one of the best exercises for strengthening that area.

Lateral Band Walk

Probably the most common exercise used to strengthen the hips is the lateral band walk. It helps to build strong abductor muscles which can help prevent against overuse injuries in particular.

Bulgarian Split Squat

The weight transfers over the top of the knee and ankle in the Bulgarian split squat, so you are targeting a number of lower-body joints, as well as working unilaterally to address imbalances.

Push-Up

Push-ups are an effective way of strengthening the shoulder muscles without putting a heavy load on the body.

Cable External Rotation

The rotator cuffs can come under a lot of wear and tear when lifting heavy, so performing external rotation exercises in your warm-up is a good way of activating them. A cable is a useful source of resistance.

Walking Lunges

Walking lunges again help ankle and knee stability and are often favored because of the fact they are is functional movement involved. Balance is key so they can be handy for building core stability too.

Latest Stories

View all

#WOTW: Summer Track Session

#WOTW: Summer Track Session

Warm-Up 1,200m easy pace Main Set: Aerobic Strength & Endurance Block 1: Long Repeats (Aerobic threshold focus) 4 x 1,200m (3 laps on a standard track) at a strong aerobic effort (roughly 75 - 80% max effort; “comfortably hard”)Recovery: 2...

Read more

#WOTW: Rox Lyfe HYROX Series

#WOTW: Rox Lyfe HYROX Series

The Ultimate Full-Body Partner Workout When it comes to warming up, everyone has a preferred method. Some start with a gentle jog, others use the rowing machine or x-trainer. The key is to raise your heart rate and get your...

Read more

#WOTW: Tour de France Cycling Series

#WOTW: Tour de France Cycling Series

Tour de France-inspired Bike Session Total time: ~60 minutes (can be adjusted) Warm-up - 10 minutes Easy spin at a comfortable cadence (around 85–95 rpm) Keep resistance low, focus on smooth pedal strokes Main set - 40 minutes 3 x...

Read more