Imagine you’ve just walked in the gym and are about to meet your trainer for a 1:1 session. You feel amazing. You’ve got your best activewear on, your hair is behaving in a sleek pony tail, you’re feeling hot as sh*t right now knowing you’re going to be doing the activities that make your body and soul feel good.

And then, mid squat, you feel it. That slightly uncomfortable feeling of fabric riding up into areas it’s not supposed to go. You push through a few more reps. But there it goes again. Fabric inching its way up and up until it’s like your butt cheeks have swallowed what were once your knickers.

Now picture your personal trainer as athletic and handsome. A man with the kind of eyes and smile that could make you do literally any torturous exercise he commanded. You push through the workout hoping to god he hasn’t noticed you’re walking a little funny and it’s not because of the squats…

True story. Happened to me earlier this year. I pushed through that session with the most horrendous workout wedgie you could possibly imagine because I would rather feel incredibly uncomfortable for an hour than dare attempt to relieve it in front of Mr. Gorgeous PT.

The health and fitness industry has boomed over the past 10 years, as has activewear as a fashion statement.

Choosing a fashionable gym outfit is almost as stressful and choosing what to wear out for dinner.

However, as someone who loves hitting the gym, I take more pride in something being comfortable and functional for my workout than looking like a #fitspo influencer.

But the one piece of our sweat session outfit we may be overlooking is our underwear.

Here’s my three top tips for picking the best knickers to avoid a workout wedgie (and any residual embarrassment in front of cute gym goers/trainers in the process):

Fabric

I recently listened to an Adore Beauty podcast episode that spoke about boob and bum sweat , and let’s be real, this happens to ALL of us. It’s totally normal to get a little sweaty down there when working out. So, fabric is everything. Like all good active wear, you want something breathable and moisture-wicking/absorbing. Natural fibres are your best friend here. Everyday Lingerie Co’s underwear range are the perfect example, made from sustainably sourced bamboo. A no brainer if you ask me.

Coverage

Now this comes down to personal preference. Personally, I’ve never been a g string girl. I like something that gives me a bit more coverage across the booty. But essentially, all butts are shaped differently. So, choose a style that fits yours properly, is comfortable, and won’t ride up after a few moves. If you’re trying on in a store, try and walk a few paces in the fitting room to check that there’s no chance anything will wriggle its way into unwanted territory.

Rise

Choose a knicker that has a strong waist band and decent rise (how high or low it sits on your waist or hips). While I hope low rise jeans never come back into fashion, if this is your go to style of undies—good for you! I personally find the higher rise styles to be more secure. This way, the undies never slip down—not even mid burpee. Trust me.

Something else to consider when picking your workout ensemble is the type and quality of workout leggings you’re wearing. If you’re not currently bend or squat testing your leggings when you purchase them, start. Leggings shouldn’t go sheer as you bend and move, and no one else on the gym floor should know what colour or kind of knickers you have on that day.

On a final note, I’ll say this: while the gym isn’t a fashion runway, if wearing a great outfit makes you feel good, do it! But take a moment to think about your delicates and their impact on your session. That way you can focus on your session and not the fact you’d love to run, albeit awkwardly, into the bathroom to unpick the worst wedgie you’ve ever had in your life.