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Back squat for 355

#workout 🏋️ #liftingweights

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3 Dumbbell Squat Variations for Better Results🍋✨

You know how you squat and sometimes feel it in the wrong places? 🤷🏻‍♀️ Like, you’re aiming for glutes, but your quads are on fire instead? 🙄 I’ve got you! These 3 dumbbell squat variations are a total game changer. 🤌🏼 One hits the glutes, one’s for the quads, and the other shapes those inner t

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A woman demonstrates a Bulgarian split squat, highlighting the glute activation with a pink arrow and dashed lines. The text overlay reads "BULGARIAN SPLIT SQUAT HACK FOR THE GLUTES."

Two steps for setting up a Bulgarian split squat. Step 1 shows a woman sitting on a box with one leg extended. Step 2 shows her standing up from that position to establish the stance.

A woman performs a Bulgarian split squat while holding dumbbells, showcasing the glute-focused stance achieved by the hack. The text overlay encourages viewers to "NOW GROW THOSE GLUTES!"

BULGARIAN SPLIT SQUAT HACK EVERYONE NEEDS TO KNOW!

I teach all my clients this hack for Bulgarian split squats and it’s a game changer! Start by sitting on your box/whatever youre using to place your back foot on. Extend one leg straight out, toe up. Stand straight up! Voilà! Now you have the perfect Glute focused stance for your Bulgar

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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

A 30-Day Squat Challenge schedule is displayed over a tropical beach scene with clear blue water, a sandy shore, a boat, and flowering trees. The challenge outlines daily squat counts from 50 to 180, including several rest days.

30 Day Squat Challenge

If You Want A Bigger Butt and Toned Abs Do This 30 Day Squat Challenge. No BBL 💁🏾‍♀️ Location: At Home ⭐️ Rating: 10/10 ✨ Pros: Bigger Butt My Relationship With Working out 💗 Type of Relationship: Fresh And Healthy 💗 Red/Green Flags: Working out feels amazing 💗 What I Learned: Great and

1113 likes

30 Day Squat Challenge🤌🏽

Ready to level up your legs and glutes? Join me for this 30-Day Squat Challenge no equipment, no excuses! Start with 50 squats and build up to 220 by Day 30. Stronger, fitter, and more confident one squat at a time! Save this post and let’s crush it together! #30daysquatchallenge #summerb

461 likes

How to nail your single leg squat!

Because there are 99 reasons to exercise and weight loss DOES NOT have to be one of them! #workout #workoutmotivation #unfiltered

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I don’t squat for nice glutes

A barbell or dumbell squat will target your glutes but I much rather do other workouts which I feel target your glutes better and I actually enjoy doing!!! My current quad focused leg day: •Heal elevated squat •Leg press •Forward lunges •Leg extension •Calf raises #workouts #legda

2051 likes

Bulgarian Split Squat Mistakes to Avoid 🚫

You might be making these common mistakes: ❌ Standing too close ❌ Knees caving in ❌ Slamming your back knee ❌ Leaning too far forward ❌ Rushing your reps Instead, DO THIS: ✅ Step back far enough ✅ Slight hip hinge ✅ Chest tall, core tight ✅ Drive through your front heel Master your f

807 likes

Tips to Back Squat Properly🎀🏋🏼‍♀️

When it comes to mastering the back squat, form is key! Here are some tips to make sure you’re squatting like a pro🤗⭐️ Neutral Back & Chest Up: Keep your back neutral (don’t round it) and your chest lifted throughout the movement. This ensures you’re using your legs correctly and avoiding un

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Jumping Squat Challenge

#squatchallenge #fitnesstips #exercise

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HOW TO PROPERLY SQUAT

If you want to learn how to properly squat - the best way to do it is to squat slowly and control. Make sure not to lean forward too much as this will target more of your quads than your glutes. Sometimes it helps to lift your toes slightly up so you don’t target quads. Also make sure to not overdo

197 likes

A person in workout attire takes a mirror selfie in a gym, showcasing their glutes. The image displays a '14 Day Glute Challenge' schedule with daily squat counts and rest days, encouraging users to 'admire your new peach' at the end. A 'SWIPE' indicator is also present.

A person demonstrates a squat in a gym, viewed from the side, with headphones on. Text overlays provide form cues: 'keep your back straight, core engaged, and push through your heels!' A dashed line illustrates proper back alignment during the squat.

A person sits on a weight bench in a gym, holding a dumbbell, demonstrating a squat modification. Text overlays suggest adding weights for an advanced challenge and using a chair or bench for support, advising to tap the bench without fully sitting.

14 day juicy booty squat challenge 🍑✨

make your booty burn with this 14 day squat challenge 🏋️ whether you’re a beginner/new to exercise or more advanced gym goer, this challenge will work your glutes to the max 😎 this is a customizable challenge; you can do this at the gym or at home, with weights or without! for a more advance ch

208 likes

20 Day Squat Challenge 🍑

Sorry my handwriting is messy 🫠 This is a small challenge I do in the morning before I wake my kiddos. It’s perfect for any mama!!! Get up and move mama. You got this!! #momsthatworkout #newmomworkout #squats #bodytransformation #momsworkingout

234 likes

A collection of various affordable makeup products displayed on a vanity, including foundations, concealers, and lip products, representing favorite drugstore finds.

A hand holds three different primers, including a plumping serum, a grip primer, and a poreless putty primer, designed to keep makeup on all day.

Three foundation bottles are held in a hand, offering full coverage and a matte finish for a flawless base.

My favorite drugstore products🥰🤍

These drugstore gems keep me glowing without breaking the bank! Here’s my lineup for a flawless base and natural glam: ✨ Primers: • NYX Plump Right Back Primer ($8) • e.l.f. Power Grip Primer ($10) • e.l.f. Poreless Putty Primer ($10) ✨ Foundation: • L’

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Upper Body HIIT Burn Back | Upper Abs | Triceps

This was the ultimate high-burn training day — Upper body + core strength stacked with a StairMaster finisher to push the pace and leave me dripping. Here’s the breakdown: ✓ HIIT-style strength workout (arms, back, upper abs) ✓ 10-minute StairMaster afterburn (glutes + steady sweat) Total bu

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✨🧘🏽‍♀️🌿Watch + Learn: Yogi Squat

✨🌿🧘🏽‍♀️Yogi Squat Yogi squat hits on every level—opening up the hips, building strength, releasing tension, deepening body connection, and grounding the mind. A few slow breaths here daily can shift your whole vibe. Here are a few benefits that can last you in the long run: •Mental:

255 likes

4 Workouts for Squat Day 🔥  

3 rounds ( Drop Set) Increase weight as you decease reps -Squats (15,12,10) -Forward Lunge to Squat (12 , 10, 8) -Split Squats (12,10,8) -Squat Press (15,12,10) #weightgain #squatworkout #squatvariations #lowerbodyworkout #squat

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Improve your squat depth 🏋🏾‍♀️

Ladies, ladies, & more ladies , do you have tight hips? Is it are for you squat deeper? I got the perfect solution for you. A deep squat is a fundamental movement that we should all be able to do. We spend a lot of time sitting at work, in our car on our bed etc. Because of this a lot of

478 likes

Day 3 Merach squat machine

Get it while it’s on sale ‼️‼️‼️👏🏽 #squatchallenge #homegym #athomeworkoutroutine #weightloss #bodyrecomposition

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Finally broke my squat plateau!!! 355x1 @ RPE 8ish 😈 #squat #powerlifting #gymtok

509 likes

August SQUAT challenge

🥰☀️🤝🏽🫶🏼 ladiesssss or anyone! Join in the squat challenge! Just one month to see a change in that behind 😉 I know I’m always looking for improvement! Let’s check in all month! @Sharkbite @Lemon8 Fitness #augustworkoutchallenge #squatchallenge #Fitness #joinme #strongertogether

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4 Steps to Progress into a Barbell Back Squat🔥

Most of us DO NOT have the FORM and MOBILITY to hop right into a barbell back squat as a beginner lifter. So here’s a step by step progression guide to get you there: STEP 1: Body Weight Squat (shown in video) STEP 2: Weighted Goblet Squat STEP 3: Barbell ONLY Back Squat (using just the

237 likes

A better version of a DB Squat if you want to build your quads #legdayroutine #workoutroutine #gymworkout

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A woman in gym attire takes a mirror selfie, showcasing her physique. The image features text overlayed with "GLUTE VS. QUADS bulgarian split squats form" and a "Swipe" indicator, introducing a guide on exercise variations.

Two images demonstrate the glute-focused Bulgarian split squat form. The text highlights key cues: a 90-degree front knee bend, a slightly forward-bent torso, and driving the glutes backward for maximum engagement.

Two images illustrate the quad-focused Bulgarian split squat form. The text emphasizes an upright torso, increased knee flexion, and the knee extending to or past the toes to target the quadriceps.

GLUTE VS.QUADS bulgarian split squat form

I most definitely have a love/hate relationship with this exercise… The pain during this movement is very high but the glute/leg growth is soooo worth it!! 🫶🏻 A lot of the time, I hear "I feel this in my quads and not in my glutes” or vice versa. If you ever find yourself saying that the fir

189 likes

Try this easy banana bread recipe!!!

🍌Banana Bread recipe🍌 - 3 Bananas - 1/2 cup unsalted butter - 2 Eggs - 1/2 sugar - 1/2 cup light brown sugar - 1/2 cup milk - 1 1/2 cups flour - 1/4 tsp baking powder - 1/4 tsp salt ( I forgot to show) - 1/4 tsp cinnamon - Bake at 355°F for 45 minutes #easyrecipe #lemon8food

317 likes

Deep squat mobility 🫶

Training program link in bio join now🫶🤩 #Fitness #fitnesscoach #gymmotivation #gymlifestyle

358 likes

A woman in blue activewear stands next to a hack squat machine, pointing to her glutes. Text overlays read "NO squats!! GROW YOUR GLUTES ON THE HACK MACHINE," indicating alternative glute exercises.

A woman in grey activewear performs "STEP UPS" on a hack squat machine, with one foot on the platform and the other leg raised behind her, demonstrating the exercise.

A woman in blue activewear performs "SINGLE LEG RDLS" on a hack squat machine, balancing on one leg with the other extended backward, showcasing the movement.

4 WAYS TO GROW UR GLUTES ON THE HACK SQUAT MACHINE

When you use the hack squat machine for everything BUT what it’s designed for😂 I have to say, I actually prefer doing a lot of major compound lifts on the here as opposed to free weights. This is great for beginners because it can help guide you with your form so you can get your form right bef

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Fix Your Squat Form: Do’s & Don’ts of a Proper Sta

Your stance before you begin your squat, determines the quality and EFFECTIVENESS of your squat. Here are a few of the BIGGEST stance mistakes I see: ❌Knee knocking ❌Feet too close together ❌Excessive forward leaning ❌Toes pointed straight forward instead of outward Before starting your s

211 likes

A 30-day fitness challenge calendar titled '3,000 SQUATS 1,000 PUSH-UPS', showing daily increasing repetitions for squats and push-ups, along with designated rest days. Illustrations of a person performing squats and push-ups are at the top right.

30 day squat and push up challenge 🙌🏽🏋🏽‍♀️

So I’m proud to say that I stuck with the 20 day squat challenge and seen some great results so I’m on to the next this is a combination of squats and pushups with a lot more rest days. I hate pushups but definitely up for the challenge. #fitnessmotivation #Fitness #fitnessjourney #30dayscha

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banana bread recipe

• 3 ripe mashed bananas • 1/2 cup melted butter • 1/2 cup white sugar • 1/2 cup brown sugar • 1/2 cup milk • 2 eggs • 1 tsp vanilla extract • 1 & 1/2 cup flour • 1 tsp baking powder • 1 tsp baking soda • 1/4 tsp salt Bake at 355° for 45-50 mins

2237 likes

200LB Back Squat!!

#fyp #gym #lifting #backsquat #lowerbodyworkout

131 likes

Jump squat with me

374 likes

Front Squat Variation!

Get those quads going! #lifting #fitness #squat #legday

181 likes

This image displays a 30-day squat challenge workout plan, outlining daily squat repetitions from 15 to 150, with designated rest days. The schedule is organized in a grid, allowing users to track their progress over a month. It also features share and save options.

Let's jump on this 30 day squat challenge 😀

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Sumo squat to RDL

This Superset I definitely recommend adding to your leg days🏋🏾‍♀️. Your glute $& hammies will be on 🔥🔥

83 likes

Smith Machine Bulgarian Split Squat

#lemon8diarychallenge #summerbod #gymmotivation #gymgirlsoflemon8 #Fitness #workout #Lemon8 #lemon8creator #Lemon8Diary #lemon8partner

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