379 followers

Follow

Follow

Follow

0 saved

3

10

Squatting

Methuen ✨ #work out 💪 #🏋️💪

2025/1/22 Edited to

Squatting is a fundamental exercise that targets multiple muscle groups, including your quads, hamstrings, glutes, and core. It plays a vital role in building strength and muscle, improving mobility, and boosting athletic performance. Begin your squat journey by mastering the bodyweight squat, focusing on correct form to avoid injury. As you gain confidence, you can incorporate variations like goblet squats or barbell squats to increase resistance. Always ensure that your back remains straight, and your knees do not extend past your toes during movement. Moreover, consider adding squats to your routine at least 2-3 times a week to see optimal results. Engaging in squatting not only benefits your lower body strength but also supports better posture and core stability. If you're looking for a community to share your experiences or ask questions, platforms like Lemon8 provide forums such as #work out 💪 where fitness enthusiasts gather to exchange tips and motivation.

Related posts

A split image comparing incorrect and correct squat form with a barbell. The left shows a curved back and high bar placement, while the right shows a straight back and proper bar position, illustrating squat form do's and don'ts.

A person demonstrates incorrect squat form with a barbell, highlighting errors like the bar being too high, a curved back, chest up, eyes looking upward, and toes and knees pointed inward.

A person demonstrates correct squat form with a barbell, showing proper bar placement between traps and lats, neutral chest, eyes looking forward, straight back, and toes pointed outward with knees tracking out.

SQUATTING DO’s & DONT’s

Having correct squat form can help you lift heavier this seeing more physique progress and help prevent injury! These are ques that have helped me correct my form and see gains in the gym! Remember that correct form will vary for each person because it is dependent on body shape, genes and co

2178 likes

A woman in a green bikini stands on a balcony overlooking the ocean, holding a pineapple. Overlay text reads "5 Exercises You NEED for a Big Booty Thick Thighs," with arrows highlighting her glutes and thighs, promoting a workout guide.

The image details "Barbell Squats" with instructions and rep ranges. An anatomical illustration shows a woman performing the exercise, highlighting the engagement of her quads and glutes.

The image describes "Leg Press" with instructions and rep ranges. An anatomical illustration depicts a woman using a leg press machine, emphasizing the quad muscles.

5 Best Exercises for Juicy Glutes & Thick Quads🍑🔥🍖

Why You Shouldn’t Neglect Your Quads – Even If You're Glute-Obsessed ❤️‍🔥Let’s be real: quads don’t always get the love and attention they deserve, especially if you're anything like me and more focused on building those glutes. Personally, I’ve always been about growing and shaping

2579 likes

(Machines ONLY) Leg Day for beginners

Leg day can be tough, but it’s also one of the most rewarding workouts you’ll do! Starting out, remember that progress is built one step at a time—each rep, each set, brings you closer to a stronger version of yourself. Don't compare your beginning to anyone else's middle. Focus on form fir

11.1K likes

without the gym? without working out?! 🍑

I’m in my “let my routine work for me” era, and honestly? It’s a game-changer. No extra hours. No pressure. Just small moves that stack up. ✅ squatting to pick stuff up ✅ glute squeezes when standing ✅ brushing teeth with booty pulses ✅ walking with core engaged ✅ standing on one leg while

2269 likes

7 Exercises for INSANE Glute GROWTH & Definition!🍑

Building strong, well-defined glutes isn’t just about aesthetics—it’s about strength, functionality, and overall body stability. Your glutes play a crucial role in athletic performance, posture, and injury prevention. Whether you’re a gym newbie or a seasoned lifter, choosing the right exercises is

873 likes

A person in athletic wear performs a leg press, with text overlaying the image stating "Glute Gains 101 Beginner's Guide: Fitness, Routine, Nutrition."

A person in athletic wear stands sideways, showcasing glutes. Text overlays detail the glute growth timeline, workout duration, and list effective glute exercises like hip thrusts and squats.

A person in athletic wear performs a leg press. Text overlays provide information on protein intake, rules for glute growth (horizontal, vertical, lateral exercises), and recommended rest periods.

Beginner’s Guide to Building Glutes & Lean Muscle🍑

Gains 101, Beginner’s Guide to Health & Fitness Fitness: Glute Exercises: 🍑Barbell Hip Thrusts: This exercise involves placing a barbell across your hips while seated on the ground and thrusting upward, activating the glutes and hamstrings. 🍑Back Squat: A classic compound movement w

468 likes

The Hip Mobility Drills You’re Missing (But Need!)

Your squat depth ain’t just about the gym—it’s about moving through life without feeling stiff as hell. As you get older, you don’t just wake up one day and lose strength. What really happens? Your mobility slowly slips away, and you don’t even notice—until one day, bending down feels like a damn c

14.5K likes

Glute Gains 101: Anatomy, Workouts, and Tips🍑🎯

🍋Before you can start to grow your booty nice and big, you gotta know the muscles that make up your glutes to be able to target 🎯 them! (see slide 9 for visual) ❤️Gluteus Maximus: This is the largest muscle of the three and is located at the back of the hip. It's responsible for hip exten

8728 likes

Your Knee Pain Isn’t What You Think 🤔

If your knees feel wobbly every time you squat or take the stairs, it’s probably a stability issue, not just ‘bad knees.’ These two science-backed moves can improve stability, mobility, and reduce strain on your joints. 🦵🔥” 1️⃣ Supported Ankle-Dorsiflexion Squat Rock – Holding onto a door fr

1876 likes

A person in a squat position, viewed from behind, wearing pink leggings and a black sports bra. Overlay text reads 'Fix Your Squat Form' and 'Tips on if you're Doing it right!' with a flexing arm emoji.

A person squatting, with a pink text box overlay explaining 'Mistake 1: Knees Caving In,' detailing the problem, why it's bad, and fixes like pressing knees outward and strengthening glutes.

A person squatting with gym equipment in the background. A yellow text box overlay explains 'Mistake 2: Lifting Your Heels,' detailing the problem, why it's bad, and fixes like even weight distribution and ankle mobility exercises.

5 Mistakes to Avoid in Your Squat Form 🏋🏽

I know that I have made some mistakes on my squat form. I didn’t realize until my fitness instructor gave me some really good pointers. Mistake 1: Knees Caving In Problem: When descending, your knees collapse inward instead of staying aligned with your toes. Why It’s Bad: This puts stress o

280 likes

Fix Your Crunchy Knees!

If your knees sound like a bag of gravel every time you move, we need to talk. 🤨 Stiff, crunchy knees when you squat or lunge? Let’s fix that before they start sounding like a broken cement mixer! Why This Matters: If your knees don’t fully bend or extend, things like squatting, lunging, or e

4777 likes

A person in gray activewear performs a leg curl exercise on a gym machine. Overlay text reads "Thick Thighs Workout Routine 9 WORKOUTS TO GROW QUADS," indicating a guide for building quads and glutes.

Text outlining the anatomy of quads and glutes, listing the four quadriceps muscles (Rectus femoris, Vastus lateralis, Vastus medialis, Vastus intermedius) and the three gluteal muscles (Gluteus maximus, Gluteus medius, Gluteus minimus).

Text detailing key principles for muscle growth, including progressive overload, proper form and range of motion, adequate rest and recovery, and nutrition guidelines for protein and calories.

QUICK Workouts For THICK THIGHS & BIG GLUTES🍑

How to Grow Your Quads and Glutes: The Ultimate Deep Dive Developing strong, well-defined quads and glutes is about more than aesthetics—it’s about creating a powerhouse of lower body strength, improving athletic performance, and enhancing overall functionality. My guide will take a comprehe

1017 likes

Squatting is a NON-NEGOTIABLE for Overall Health!

Squatting is one of the most fundamental movements! I would argue that there’s no movement that is more ESSENTIAL and BENEFICIAL to the longevity of your body’s health and functionality. This compound exercise engages multiple muscle groups, including the quadriceps, hamstrings, glutes, and core

45 likes

Fix Mistakes & Finally Feel Your Glutes!🤌🏼

Doing exercises is one thing, but doing them with the right form is what delivers results! 💪 Master your technique to properly target your glutes and avoid wasting effort. Exercise Breakdown: 1. Sumo Squat (with Dumbbell): Focuses on the inner thighs and glutes. Keep feet wide, toes p

1329 likes

A woman in black athletic wear and headphones takes a mirror selfie in a gym. Text overlay reads "3 SQUAT VARIATIONS to target GLUTES not quads" with a peach emoji and a crossed-out circle.

A woman performs an elevated dumbbell sumo squat in a gym, holding a dumbbell between her legs while standing on elevated plates. Text overlay indicates "ELEVATED DB SUMO SQUAT 3 x 6-10".

A woman performs a smith machine sumo squat in a gym, with her back to the camera and hands on the bar. Text overlay indicates "SMITH MACHINE SUMO SQUAT 3 x 8-10".

3 GLUTE TARGETING SQUAT VARIATIONS

If you want to place a focus on your glutes when squatting, the key is to do a squat variation with a sumo stance! This means you place your feet about 1-2 inches wider than shoulder width apart, and turn your toes out slightly at a 45 degree angle. Drive from your heels and squeeze your gl

502 likes

🏋️‍♂️ Afraid to squat because of knee or back pain? That’s okay! Here’s an alternative that helps you build strength safely. Remember: squatting is the same motion as sitting down and standing up. It’s one of the most functional movements you can do. ✅ Keep your chest over the middle of yo

83 likes

A woman in a gym performs a squat in a smith machine, wearing a resistance band. The image features overlay text "3 TIPS TO PERFECT YOUR SQUAT," indicating the topic of the post.

A woman demonstrates the starting position for a squat in a smith machine, with feet wider than shoulder-width and toes slightly externally rotated. Overlay text explains this foot placement for targeting glutes.

A woman performs a squat in a smith machine, maintaining a tucked chin and neutral spine. Overlay text emphasizes keeping the chin tucked and spine in a neutral position during the movement.

3 TIPS TO PERFECT YOUR SQUAT

squat form is extremely important before increasing in weight!! this goes for any exercise! feet placement is crucial! stand with your feet a little wider than shoulder-width apart (this will target your glutes more), toes pointing slightly outward keep your chin tucked throughout the entire

37 likes

Stop making this one mistake with your swings

Stop squatting your kettlebell swings. If it looks like a squat, feels like a squat, and moves like a squat… it’s not a swing. A kettlebell swing is a HIP HINGE, not a squat-to-the-ceiling situation. Fix this one thing and you’ll feel your glutes and hamstrings actually doing the work.

83 likes

A person in workout attire takes a mirror selfie, showcasing their physique. The image features text overlays: 'MY BBL WORKOUT', 'WHY BUY YOUR BUTT WHEN YOU CAN MAKE IT YOURSELF?', and 'IT'S ALWAYS BETTER WHEN IT'S HOMEMADE'.

A person in black workout clothes takes a mirror selfie in a gym, with dumbbells in the foreground. Overlay text lists workout and diet strategies, including training glutes 3 times a week, intermittent fasting, limiting carbs and sugar, and aiming for high protein intake.

A black background with white text lists exercises targeting the gluteus maximus, such as hip extension and glute bridge, and the beginning of exercises for the gluteus medius, including side-lying hip abduction and clamshell exercise.

🍑Grow a Big Butt in the Gym: Glute Exercises

🍑My go to Glute exercises🍑 🍑High stance narrow feet leg press: This exercise primarily targets the gluteus maximus, with some engagement of the gluteus medius and minimus to stabilize the pelvis. 🍑 Wide stance leg press: A wider stance in the leg press shifts more emphasis onto the inner port

3052 likes

30 takes in 30 days gym girl edition!

30 takes in 30 days gym girl edition! day 4- squatting! who agrees? #barbellsquats #30takesin30daysgymgirl #gymgirlies #fitnessgirlies #squatting #gymtakes

19 likes

A person is shown from the back in a mirror, wearing light grey shorts and a dark t-shirt, showcasing the 'AFTER' result of their glute-building journey. The image emphasizes the transformation achieved.

A person is shown from the back in a mirror, wearing bright blue shorts and a black sports bra, representing the 'BEFORE' state of their glute-building journey.

A person is in a gym, leaning on a squat rack, with text advising to 'INCREASE YOUR SQUAT DEPTH!' and to use lighter weight, squatting until the glutes touch the calves.

HOW TO BUILD A 🍑

• Want a big 🍑 ? It’s time to start increasing your squat depth ladies! I always keep lighter weight (no more than a plate) and squat all the way down till my butt touches the back of my calf’s! I also want to say that make sure your knees NEVER go over your toes when squatting 🦵 #thickfitness

245 likes

Squatting for yourself/ Entering your growth era🧚🏽‍♀️

Starting my 30-day journey today and I’m so excited to see the progress! 🪴✨ There is nothing better than the post-workout endorphins. My Daily Goals: 🍵 Stay hydrated 🥑 Protein-rich meals ✨ 50-100 squats a day Save this post to join in and let’s grow together! 🍀☁️🧚🏾 #softfitness #pilatesbo

165 likes

EXERCISES TO TONE YOUR UPPER BODY

My goal is to get and maintain a toned upper body With these exercises you can also achieve that goal Perform each exercise for 3-4 sets of 8-10 reps (on each side when applicable) **warm up** 1. Standing single arm chest press 2. Side raise 3. Bicep curl to tricep kickback 4. Squatt

48 likes

Do your knees hurt every time you squat? Squatting isn’t the problem. How you’re squatting is. Most knee pain during squats comes from poor knee positioning. When you squat, your knees should track in a straight line over your 4th and 5th toe. What I usually see is the knee collapsing inward tow

13 likes

Hip stiffness when sitting or squatting?

It may be a hip mobility issue not just “tight muscles.” If you sit during your commute or workday and then try to train later, you might notice hip pinching when sitting in a low chair or dropping into a deep squat. This is common for active adults in their late 30s and 40s. The issue oft

34 likes

Full Workout 🔥 This is a great full body workout that you can do right from the comfort of your home. A couple ways to modify: 🔸Perform the movements with no weight 🔸Reduce how deep you are squatting 🔸Slow down the movements to a pace you feel comfortable with If you love this workout,

1152 likes

get better at squatting with these moves

I improved my squats so much when I started warming up the right way! It’s important with compound movements to warm up correctly if you want to make progress! Try these 3 drills out to open up those hips before squatting — Better hip mobility = better squats 👏🏼✨ #lemon8partner #squats #mob

62 likes

✨ Beginner friendly glute exercises ✨

These are all pretty simple exercises for training your glutes! Also doing the non gym things will help too, such as taking the stairs instead of the elevator and squatting when picking something up instead of bending with your back (which isn’t good for your body anyway)! #embracevulnerabilit

13 likes

grow your quads and hams

This is a SUPER effective workout for building those quads and hammies! I like to train these muscle groups together so the glutes get their own focus on my other leg day! You don’t need a lot of equipment to work your quads and hams well, and you definitely don’t need to be barbell back sq

313 likes

WHY I STOPPED SQUATTING

JUST KIDDING!!! I’ll never stop squatting because I want to be able to sit down on the toilet and stand up out of a chair for my whole life! I’ve seen so many videos recently saying people don’t squat anymore because squats aren’t the best exercise for your glutes. Which isn’t wrong… But squats

1477 likes

The Smith Machine Squat That BLEW UP My Glutes 🍑🔥

If you feel squats more in your quads than your glutes, try this setup 👇 ✨ Feet slightly forward ✨ Wider stance ✨ Push through heels ✨ Slow controlled reps ✨ Squeeze at the top My glutes were on FIRE after this one 🔥 #GluteWorkout #GymGirl #BootyWorkout #FitnessJourney

25 likes

I love squats 🥰

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

18 likes

30 days of squats changed my body 🍑

I did 50 squats every day for 30 days. Week 1 I could barely sit down. By week 3 my jeans fit different and people started asking if I joined a gym. Zero gym. Zero equipment. Just one app that wouldn't let me open my phone without squatting first. #squatchallenge #30daychallenge #gluteg

342 likes

RDL Form: 3 Cues for glute-focused movement

Most people struggle with RDLs because no one ever taught them the actual hinge. If you feel these in your lower back, you’re probably making one of these 3 mistakes: → squatting the movement → letting the weight drift away → going too low and losing position Fix those, and suddenly you’ll

69 likes

Tone your arms with this workout

Workout details: 1. YTWs 2. Squatting Rows 3. Close Grip Lat Pull Down 4. Shoulder Press 5. Cable Tricep Extension 6. Pull Ups (Use a Band for Assistance) 7. 10-15 min of light cardio Perform each exercise for 3-4 sets of 10-15 reps with 1-2 minutes rest in between #lemon8partner

103 likes

See more