21 followers

Follow

Follow

Follow

0 saved

1

10

Squats Only Today

**“Built up to a heavy squat single with no ego — just control, intent, and clean execution.

295 moved fast, so I went heavier… then hit back-off sets to actually grow from it.

Fueled by Kratos — a hard-hitting, smooth-riding pre-workout that keeps the intensity high without the crash.

🔥 It’s only available at SuppLocker. Head through my site to grab it.”**

🌐 https://aboutmysite.net/totalfitness/

💸 Use code ANTHON88 for a discount

#KratosPreWorkout #LegDayFuel #StrengthTraining #SquatDay #NoEgoLifting

2025/7/13 Edited to

Squat training is a cornerstone of building lower body strength, stability, and muscular development. Performing heavy squat singles with precision and control, rather than ego-driven lifts, helps improve technique and reduce injury risk. The approach of executing a heavy single at 295 pounds and then moving heavier, followed by back-off sets, is a proven strategy to stimulate muscle growth and build endurance. Back-off sets involve performing additional sets at reduced weight after the heavy lift to encourage hypertrophy without excessive strain. This balance fosters recovery and continual progress. Pre-workout supplements like Kratos can play an important role in enhancing workout performance. Kratos is designed to provide a smooth, crash-free energy boost, allowing athletes to maintain focus and intensity throughout their strength training sessions, especially on demanding leg days. Ingredients typically aim to increase blood flow, endurance, and mental clarity. Integrating a no-ego mindset and controlled execution, commonly referred to as #NoEgoLifting, ensures form remains the priority. This philosophy aligns well with the hashtag #SquatDay and #LegDayFuel, emphasizing the importance of fueling proper recovery and performance. For those seeking to maximize their squatting capabilities, focusing on deliberate intent, clean technique, and effective nutritional support can lead to better results. Shopping specials like discounts using codes can make supplements more accessible, supporting continuous training progress. Remember, conquering squat goals requires a combination of strength, focus, nutrition, and smart programming, aligning with the empowering spirit captured in motivational cues such as "CONQUER."

Related posts

HOW TO: BULGARIAN SPLIT SQUATS

Bulgarian split squats will definitely humble you but let’s make sure your form is right so you feel them in your glutes! Training in @Gymshark today! 🙂‍↕️ Had to trim this video down some, see full videos on my TikTok or IG (@backtokatt) #bulgariansplitsquats #bulgariansplitsquat

10.2K likes

Why you should be doing primal squats after 40

All these reasons are important! #fitover40 #fitover50 #squat #bodytransformation #pelvicfloorworkout #hipmobility #menopauseweightloss #perimenopause

16.7K likes

No Glute Burn in Bulgarian Split Squats? Do This 🍑

If you don’t feel your glutes in the Bulgarian split squat, don’t add weight yet. Start bodyweight. • Set up close to the roller • Lean forward slightly • Touch the working glute and feel it contract If you can’t feel the muscle, weight won’t fix it. It will onl

86 likes

The image introduces a 60-day experiment of doing 50 squats every night before bed, featuring a person in pajamas performing a squat in a bedroom setting.

This image illustrates the initial state of the person's glutes, described as "flat" with "no shape," as they look at their reflection in a mirror while wearing loose jeans.

The image highlights the challenge's consistency: 50 bodyweight squats performed every single night before bed, with a person doing squats next to a bed.

50 Squats Every Night Before Bed for 60 Days

I did 50 squats every single night before bed for 60 days straight. No skipping, no excuses. My legs, glutes, and even my sleep changed more than I expected. Here's the full breakdown. #squats #beforebed #fitness #bodyweight #legday

112 likes

Your Body on 50 Squats a Day

Day 1: sore, questioning everything. Week 1: legs adapting, sleep improving. Week 2: glutes activating, posture shifting. Week 3: visible changes. Month 1: transformed. 50 squats a day. Before bed. Track on Repscroll.\n\n #squats #bodyweight #transformation #beforebed #repscroll

1761 likes

DB SPLIT SQUATS

If your leg day doesn’t include split squats, you’re leaving gains on the table. Painful? Yes. Effective? Even more. 💪🏽🦵🏽 #LegDay #SplitSquats #QuadWorkout #GymMotivation #Bodybuilding

20 likes

Want to tone your thighs but don’t like squats?

No problem! Try these simple moves you can do anywhere:Do 2–3 sets of 10–15 reps each. Feel the burn and enjoy stronger, shapelier thighs — no squats needed! Try it today and let me know how it goes! #fits #legshape #exerciseroutine #fitnesstips #workoutforwomen

24 likes

What 100 Squats Before Bed Did to My Legs

I did 100 squats every night before bed for 60 days. My legs completely transformed. Here's the full breakdown. #squats #legday #nightroutine #homeworkout #repscroll

84 likes

Hate Squats & Lunges? Do This Instead 🔥

If squats and lunges don’t feel right — you don’t need them to get results. Try this simple full body combo at home 👇 • Split Stance Row • RDL + Row + Front Raise • Half-Kneeling Press • Half-Kneeling Leg Circles ✔️ 2–3 rounds ✔️ Slow & controlled ✔️ Rest 20–30 sec Save thi

34 likes

🌟 Strengthen and Sculpt with Side Squats! 🌟

Join me in this quick tutorial where I guide you through the perfect form for side squats. This powerful move targets your glutes, quads, and inner thighs, helping to build strength and stability. By shifting your weight from side to side, you’ll activate and tone the glutes, especially the gluteus

40 likes

Elevated dumbbell squats.

#squats #legworkout #quads

34 likes

I love squats 🥰

One thing u will see me doing on leg and glute days a squatting #summerbod #squatsworkout #gymgirlie #gymtips #gymlifestyle

17 likes

A woman in a gym takes a mirror selfie, showcasing her glutes. The image has text overlays "Build a Booty 101 Pt. 3" and "Your guide to Squat Variations for Big Glutes," with an arrow pointing to her glutes.

An instructional graphic for Barbell Back Squats, showing a woman performing the exercise. It includes text detailing sets, reps, and form cues like bar placement, core engagement, foot width, breathing, and glute squeeze.

An instructional graphic for Sumo Squats, illustrating a woman performing the exercise with dumbbells. It highlights muscle activation and provides text instructions on sets, reps, hip hinge, foot placement, and squeezing glutes.

Build a Booty 101: Squats🍑✨

My top 3 squat movements for glute growth! Squats are an incredible compound movement to add on to your workout if your goal is to grow your legs! If you want to feel a burn like you have never felt, try 1 or all of these exercises! :) ✨Big 🍑 tip: I recommend Back Squats OR Sumo squats paired

830 likes

Beginner friendly squats 💪

“Remember: every expert was once a beginner. Keep showing up!” #BeginnerWorkout #LowerBodyWorkout #FitnessForBeginners #GluteWorkout #LegDay verse of the day: James 1:5

21 likes

Deepen your Squats to Build your Legs & Glutes🔥 

Improve your Mobility & ROM to Deepen your Squats & Build your Legs⤵️ Here’s why improving your squat depth can be a game-changer for muscle growth: 1️⃣Increased Muscle Activation: Going deeper into your squats engages a wider range of muscles, including the glutes, hamstrings, quadri

1329 likes

“Build lower body WITHOUT squats 👀”

No squats. Still burning. 🔥 #LowerBodyWorkout #RDL #GluteWorkout #BeginnerFitness #GymTok #HomeWorkout Verse of the day: Mark 16:15

9 likes

STOP doing your Bulgarian Split Squats like THIS!

There’s no need to make Bulgarian Split Squats more complicated😅 having an easy set up is a life saver🙌🏽 A few things to remember when performing this exercise: ✨It is a quad and glute focused exercise. A slight forward lean will provide a more glute focused split squat and maintaining an upr

863 likes

Lateral squats can help improve balance and coordination, mobility and flexibility, and strength and endurance in the lower body. #lowerbodyworkout #gluteworkout #glutegrowth #glutetransformation

523 likes

STOP doing Bulgarian Split Squats like this ❌👇🏽

If you’re not feeling it in your glutes — these mistakes could be why. 🚫 Too close to the bench 🚫 Knees caving in 🚫 Slamming your back knee 🚫 Leaning too far forward 🚫 Rushing your reps 🚫 Front knee past toes 🚫 Holding your breath 🚫 Ignoring range of motion Fix your form & GROW you

1115 likes

Struggling with Shallow Squats and Tight Hips?

Plated Frog Stretch—this one’s a game-changer for loosening tight hips and giving your glutes a deep stretch! By adding a plate on your hips, you gently push into a deeper stretch, opening up the hip area. 👌🏼 With the resistance band around your lower back, it adds just the right amount of p

366 likes

Barbell back squats for that toned back😮‍💨🔥🏋🏾‍♀️

#gym #gymtok #quadsworkout #gymmotivation #backsquats

30 likes

A muscular man with a toned physique, wearing light shorts, takes a selfie in a gym, with large windows and gym equipment visible in the background.

I practiced squats and pull-up exercises today

849 likes

Let the squats begin 💪🏽

#squatchallenge #fitnesschallenge #bodytransformation #summerbod

293 likes

Bulgarian Split Squats

#bootygains #gluteworkout #fitness

3231 likes

Sculpt and tone with side squats 💖

Boost your glutes and build strength with this low-to-the-ground side squat flow! 🔥 This powerful yoga-inspired workout hits your glutes from all angles, with 6 side squats on each side, aim for 3 sets, designed to sculpt, tone, and activate those muscles. Get low, stay grounded, and feel the burn

39 likes

100 Squats a Day for 30 Days: What Actually Happen

Day 7 your joints loosen. Day 15 your back stops aching. Day 30 your legs feel like they belong to someone younger. Most women stop before any of this happens. Save this and share it with someone who keeps saying they'll start tomorrow. #squatchallenge #womenshealth #fitove

28 likes

There’s no need to make Bulgarian Split Squats mor

A few things to remember when performing this exercise: ✨It is a quad and glute focused exercise. A slight forward lean will provide a more glute focused split squat and maintaining an upright stance will provide more of a quad focus. ✨Everyone stance is going to vary because everyone’s body

203 likes

What 1,000 Squats Did to My Body

Day 1: could barely finish 50. Week 1: 250 total, legs on fire. Week 2: 500 total, glutes woke up. Week 3: 750 total, clothes fit different. Day 20: 1,000 squats reached. Legs transformed. Track every rep on Repscroll. #squats #1000squats #bodyweight #transformation #repscroll

466 likes

20 Squats a Day: Small Habit, Big Benefits

Don’t underestimate the power of just 20 squats a day! Here’s what this simple habit can do for you: 1. Strengthen Your Legs🦵 – Build stronger quads, hamstrings, and glutes. 2. Boost Core Stability– Engage your core for improved balance and posture. 3. Burn Calories– A quick way to get

160 likes

Seated Sumo Squats 😝

I was today years old when I found out about the seated sumo squats. Next time you’re doing leg day or glutes day add this to your workout routine I promise you’re going to thank me later! && say BYE BYE to back pain ✨ #sumosquat #gym #legsandglutesworkout #motivation #Fitness

71 likes

A woman in gym attire, wearing a white top and grey shorts, holds a camera and looks over her shoulder. The image has a text overlay that reads: "MY FAVORITE GLUTE EXERCISES THAT AREN'T SQUATS."

A woman performs barbell hip thrusts in a gym, with text overlays indicating form cues like "Keep chin following your chest" and "Squeeze your glutes at the top." The exercise is identified as "#1: HIP THRUSTS."

A woman performs RDLs (Romanian Deadlifts) using dumbbells in a gym. Text overlays provide form cues: "Push your hips back" and "Bend at the knee." The exercise is labeled "#2: RDL's."

My favorite GLUTE exercises that aren’t Squats!

My top 3 glute exercises that I’ve been loving besides Squats ⬇️ -Hip thrusts My favorite way to do them is with a barbell or smith machine but you can do it with dumbells as well or a machine made for hip thrusts. -RDL’s So many ways of doing these so find your favorite way of doing them a

37 likes

Squats for Glute Growth✨✨

Squats for Glute Growth #Fitness , #squats , #glutes , #gymtips , #fitnessmotivation, #gluteworkout, #womenworkout, #homeworkouts, #beginnerfriendly #Fitness, #squats, #glutes, #gymtips,

57 likes

A woman performs a Bulgarian Split Squat with a dumbbell in a gym, illustrating the exercise the post offers alternatives for. The text overlay introduces the topic of alternatives to Bulgarian Split Squats.

A woman demonstrates the 'Deficit Reverse Lunge' exercise in two stages, showing the elevated front foot and the lunge position. Accompanying text provides instructions for this exercise.

A woman performs the 'Single Leg Press' exercise on a machine, depicted in two frames showing the leg bent and extended. Overlaid text details the steps for this exercise.

3 alternatives to bulgarian split squats

Lots of people hate doing bulgarian split squats, but it's a really great exercise to do. Here are 3 similar exercises that will target the same muscles and also give you great results! Deficit Reverse Lunge - Elevate your front foot 3-6 inches off the ground - Step back into a lunge posit

169 likes

Stop failing your deep squats. Do this instead.

If your hips feel locked up when you try to hit depth, stop forcing it. 🛑 Do this before your next leg day to open up your pelvis and actually own that deep squat. #hipmobility #fittok #SquatMobility #HipOpener #LegDayTips

12 likes

Your Body After 30 Days of Squats

Day 1-7: legs burn. Day 7-14: glutes activate. Day 14-21: jeans fit different. Day 21-30: visible definition. Bonus: better posture, stronger pelvic floor, confidence you can feel. 50 squats before bed. Track on Repscroll. #squats #30daychallenge #bodyweight #summerbody #repscroll

667 likes

A woman on a beach wearing a decorative hat and yellow bikini bottom, with text overlay 'You Only Need 4 Exercises Glute Growth' and a list of four exercise types: Thrust/bridge, Squat/lunge, Hinge/pull, and Abduction movement.

A woman performing a single-leg hip thrust with a kettlebell, illustrating the 'thrust/bridge exercise' which enhances upper and lower glute development by maximizing tension in the contracted position.

A close-up view of feet on a leg press machine, representing the 'squat/lunge exercise' which focuses on lower glutes and quads, maximizing tension in a fully stretched position.

Grow a Big Booty with Only 4 Exercises 🍑🍑🍑

🍑Thrust/bridge exercise - Enhances both upper and lower glute development, exerting maximum tension on the glutes in the fully contracted position. 🍑Squat/lunge exercise - Focuses on the lower glutes and quads, maximizing tension on the glutes in a fully stretched position. 🍑Hinge/pull exerci

382 likes

Goblet Squats: Are you doing them right? 👀

Here are the top do’s & don’ts to help you get more glute + leg gains and avoid unnecessary pain or injury! ✅ Chest up ✅ Elbows tight ✅ Heels down ❌ Rounding your back ❌ Knees caving in ❌ Weight too far forward Save this for your next leg day & follow me to tone up💪🏽 #legda

204 likes

Don't make this mistake w/ elevated heel squats

❌sinking back into your hips & leaning forward❌ ✅focus on driving your knees forward & have more of an upright torso✅ Driving your knees forward is going to give you more knee flexion which is going to target your quads more Save this tip and try it out #elevatedheelsquats #

318 likes

Why Squats Just Aren’t enough to grow glutes 🍑

Here’s why: 🍑 Squats spread the work around—hitting your quads, hamstrings, glutes, and even lower back. So your glutes don’t get that focused, isolated burn they need to grow. 🍑 Squats don’t fully extend your hips, which means your glutes don’t get the chance to fully fire up. 🍑 Moves li

55 likes

Sumo Squats 🍑

#FitnessMotivation #WorkoutInspo #FitLife #NoDaysOff #TrainHard

13 likes

Globet Squats🔥

The only person I’m trying to out do is ME! IG/FB: boldbehaviorfit #lowerbodyworkout #lemon8fitnesscreator #squats

23 likes

120s on split squats will humble anybody. 😮‍💨🔥

#legday #quads #gym #Fitness

30 likes

Box squats for beginners

#squats #fitnessjourney #fitnesstips #glutegains #glutebuildingtips

514 likes

Day 2 - 100 Squats A Day Challenge

It’s Day 2 of the 100 Squats A Day Challenge and today I completed 💯 sumo squats! Completed 4 sets of 25. Let’s go! #fatlossforwomenover40 #aarpfitness #workoutsforwomen #lowerbodystrengthworkout #buildleanmuscle

4 likes

See more