Train like an F1 driver workout

F1 Driver’s Simple Workouts To Make Your Exercise Effective

Formula 1 is the most demanding sport in terms of physical shape. The case concerns high speeds, which may enrich about 300km/h, and enormous F1 G-Forces, that drivers have experienced during the whole race. If, on regular days, you can struggle 1G while up in the lift, drivers in Formula 1 may feel about 10Gs or even 30Gs when they crash. F1 driver’s training is crucial to be prepared for that. However, in the daily routine, you also need the exercises. It is no less important if the case is about a sedentary lifestyle. Some of the F1 driver workouts are helpful to keep the body strong and get fit. We gathered the most simple exercises to make your home workout more effective. 

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The Science Behind the F1 Driver Workout: 

The drivers in Formula 1 are all fit. The science behind the F1 driver training program covers physical demands, strength, endurance training, flexibility, mobility, and recovery techniques. F1 driver workout has three keys: physical, psychical, and mental exercises. In most cases, physical activities come first. 

The core of F1 drivers’ physical training focuses on cardio, stretch, strength, and high-intensity interval training. Just because drivers must be able to keep their heads up, grasp and spin the steering wheel, maintain upper body strength, and use the pedals while experiencing vertical and horizontal G-Force. Therefore, most exercises point to the neck, spine, hands, and legs. 

Although the professional workout can be challenging for beginners, the neck, spine, and legs are also needed to keep fit in our everyday routine. 

Top exercises from F1 driver workouts:

 #1. Dynamic Squat Stretch

The dynamic squat stretch improves the flexibility of the glutes and works the hamstrings and quadriceps.

How to do it:

  • With slightly bent knees, bend at the waist to reach down and grab the toes with your fingers. 
  • From this position, squat down as low as you can. Keeping a hold of your toes, rise up from the squat position until your legs are almost straight. 
  • Then let go and stand up to the starting position.

How many? 5 times

workout exercises

#2. Goblet squat

Goblet squats work the quads, calves, glutes, core, arms, and grip strength because you’re holding onto the weight. Moreover, it tones the body and increases its glute strength simultaneously.

Workout exercises like an F1 driver

How to do it:

  • With both hands, take the dumbbell close to your chest, standing with your feet wider than shoulder width.
  • Then slowly squat down until your thighs are 90 degrees to the floor
  • Keep your heels on the floor and your weight in the middle of your feet.
  • Then explode upwards.

How many? 3 sets, 10 reps

#3. Half-kneeling shoulder press

The single-arm half-kneeling shoulder press is an exercise for balance. It develops strength and stability in the core and hips. Moreover, it builds a strong shoulder, vital for good posture and upper-body endurance in the car.

How to do it:

  • Kneel on your left leg, holding a shoulder-high dumbbell in your right hand.
  • Press the dumbbell up, but avoid leaning to the side or backward to counter the weight.
  • Weight back down to shoulder height. 
  • Repeat 5 times on one side before swapping over to the other side.

How many? 3 sets, 5 reps

Train like an F1 driver

#4. Foreamp Push Ups.

Push-ups are the base exercises of F1 driver workouts. These primarily benefit upper body mobility and help strengthen the chest and shoulders. However, there are many variations of push-ups, but the dumbbell push-up maximizes the benefits of the exercises.

F1 driver workout for your exercises routine

How to do it:

  • Get yourself into a press-up position.
  • While maintaining your elbows tucked in, lower your chest toward the floor.
  • Press up forcefully; once you get to the bottom of the movement, 
  • Remember to squeeze your core throughout the exercise.

How many? 3 sets, 10 reps

Australian F1 driver Daniel Riccirado’s advice the remember to exhale is the key to this exercise.

#5. Renegade Rows

Renegade Rows help with full-body engagement. It improves core strength and stabilization, while the pulling movement works the shoulders, triceps, biceps, and back. Moreover, exercise helps to burn fat.

F1 driver training program
  • Set a press-up position for yourself and hold a dumbbell in each hand. Take the elbow in, and pull one dumbbell up to the chest.
  • Lower the dumbbell back to the floor. 
  • Repeat with the other arm.

To get more stability, widen the feet slightly.  

How many?

3 sets, 10 reps per side

#6. Side plank rotations

The plank is a classic exercise and one of the essential parts of an F1 driver workout. The rotation to the side plank helps to work shoulder muscles, lat muscles, glutes, and obliques, making them as firm as a rock.

How to do it:

  • Start in a side plank position. Take a right shoulder over your elbow, your body in a straight line, and reach your left hand toward the ceiling.
  • Twist your body forward and slowly place your left arm under your body.
  • Repeat 10 times before switching sides.

How many? 2 sets, 10 reps

How to train like an F1 drivers

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Hard to explain what F1 drivers feel at the racetrack before the start. It’s the real adrenaline rush. Moreover, they will keep this feeling because of many factors at the track they have to be ready for: F1 cars’ behavior, switching the conditions at the circuit, the changing weather, and the right strategy in the Formula 1 race.
Therefore, often you may see how the drivers are doing stretching workouts to relax before sitting in the car. 
However, plank, in its different varieties, is an effective exercise against body stress. Targeting groups of muscles that commonly strain people helps eliminate related anxiety and worry.

#7. Weighted Dead Bug

Another essential exercise from F1 driver workouts is a progression from the standard bodyweight dead bug exercise. It requires the core muscles to work harder and helps to engage the lats, shoulders, and arms.

How to do it:

  • Lie on your back and take a dumbbell in each hand.
  • Hold your arms straight up, bending your hips and knees to 90 degrees.
  • Slowly lower one leg, so it’s just off the floor. 
  • Reverse the action and bring the leg back up to the start position. 
  • Repeat with the other leg.

How many?

3 sets, 10 reps per side

#8. Seated Russian twist

As Aston Martin F1 driver Lance Stroll says, this exercise emulates the bodywork the same way as if you’re sat in the F1 car. However, the seated Russian twist is one of the most important in driver workouts because it improves torso stability. It also works well with building shoulder and grip strength. The exercise has two variations: with and without dumbbells.

  • Holding a dumbbell in both hands, sit on the floor.
  • With your knees slightly bent, raise your feet off the ground.
  • Turn the dumbbell to your left hip, almost touching the ground, while rotating from your core.
  • Keep your lower back and legs off the floor the entire time. Rotate back to the starting position before continuing on the opposite side.

How many?

3 sets, 10 reps per side

Workout exercises


Formula 1 is a step back before cosmonautics regarding physical fitness demand. Despite the challenge of the F1 driver workout, most of its exercises are directed to the body that ordinary people are using too. 

Simple neck, spine, shoulder, hands, and legs exercises are crucial for sedentary people. That makes such training Formula 1 driver very helpful for everyone. Moreover, these can be effective and take your fitness to another level. 

One thing to keep in mind is constancy. So, there is no need to train like an F1 driver if you’re not driving a Formula 1 car, but simply add these simple exercises to your fitness routine and do your exercise constantly. After a while, you will see the body strengthen.