How to Do Hill Sprints

Hill Sprints is a cardio exercise using bodyweight, listed as advanced in the A90 Training Club catalogue.

Demonstration video coming soon

Primary muscle

Cardio

Equipment

Bodyweight

Difficulty

Advanced

01 / Move with control

How to perform

How to do Hill Sprints

  1. 01Find a hill with a moderate to steep incline of approximately 30 to 50 meters.
  2. 02Sprint at maximum effort while driving your balls of your feet into the ground.
  3. 03Maintain a slight forward lean and keep your gaze focused toward the top of the hill.
  4. 04Walk back down slowly to allow for full recovery before the next repetition.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Hill Sprints

Primary Stabiliser Inactive

Tap to explore manually

Primary movers

  • Quads Extends the knee, driving squats, lunges and jumps.
  • Core Stabilises the spine and transfers force.
  • Calves Pushes off the ground through the ankle.

Stabilisers

  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Focus on high knee drive and aggressive arm swings to maintain power output against the incline.

Same coaching engine used inside the A90 app

05 / FAQ

Hill Sprints questions

What muscles does Hill Sprints work?

Hill Sprints is catalogued as a cardio exercise in A90 Training Club, with the cardio as its primary muscle group.

How do you do Hill Sprints correctly?

Find a hill with a moderate to steep incline of approximately 30 to 50 meters. Sprint at maximum effort while driving your balls of your feet into the ground. Maintain a slight forward lean and keep your gaze focused toward the top of the hill. Walk back down slowly to allow for full recovery before the next repetition.

What is the A90 coach tip for Hill Sprints?

Focus on high knee drive and aggressive arm swings to maintain power output against the incline.

Is Hill Sprints suitable for beginners?

Hill Sprints is rated advanced in the A90 Training Club catalogue.

Do you need equipment for Hill Sprints?

No. Hill Sprints is listed as a bodyweight movement in the A90 catalogue, so you can train it with no kit.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes hill sprints into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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