86 followers

Follow

Follow

Follow

0 saved

1

10

Current Squat PR 565

2025/1/11 Edited to

Achieving personal records in squatting involves not just strength but a deep understanding of proper technique. The Hammer Strength equipment plays a crucial role in many lifters' routines, offering stability and the ability to target muscles effectively. It’s essential to gradually increase your weights, focusing on form to prevent injuries. Many athletes complement their workouts with flexibility routines to ensure they maintain a full range of motion, which is critical for successful squats. Additionally, incorporating variations like front squats or box squats can enhance strength and explosiveness. Nutrition also plays a fundamental role; ensuring adequate protein intake aids muscle recovery and growth. Set realistic goals, track your progress, and don't hesitate to consult professional trainers for optimized workouts. Understanding your body and adjusting as you progress can significantly influence your lifting performance.

Related posts

A split image showing a person's weight loss transformation from 185lbs to 136lbs, with the text 'My workout routine' overlaid.

A workout schedule for Monday, Wednesday, and Friday, detailing daily goals like water intake and walking, workout parameters, and current body measurements. An image of adjustable dumbbells is also shown.

A detailed list of core exercises for Monday's workout, divided into three circuits with specific repetitions, including a 1-minute break between circuits, weight recommendations, time, and sets.

-49lbs 🥰 Here’s my routine✨🫶

Hey everyone! 💪✨ I'm excited to share my structured workout plan that keeps me motivated and on track. Here's a peek into my fitness routine above. Note: I add more weight on the deadlifts. It’s really up to what you can handle which is why I did not specify. Thanks to those who noticed

3564 likes

Balancing Fitness & Motherhood + Tips

Staying consistent with fitness after having kids isn’t about perfection, it’s about finding what works for YOU. I had to stop trying to keep up with unrealistic routines and instead build a plan that fits my life. Here’s how I do it: 1️⃣ Intentional Movement I do workouts that fit into my sche

2124 likes

A fit woman with dark hair, wearing a pink sports bra, flexes her bicep in a gym. Text overlay reads 'MY 4 DAY WORKOUT SPLIT', promoting her workout routine.

A black background displays white text outlining 'Day 1 - Legs Glute Focus' of a workout split, including exercises like Hip Thrusts and KAS Glute Bridges.

A black background displays white text outlining 'Day 2 - Back, Biceps, Abs' of a workout split, including exercises like Lat Pullovers, Bicep Curls, and hanging knee raises.

my current workout split

#currentworkoutsplit #summerbod #workoutroutine #gymgirl

1180 likes

A woman in a gym mirror selfie, wearing a black top, pink shorts, and ankle weights, with text overlay "my top 2 squat variations for quad growth" and an arrow pointing to her legs.

A woman performing a Smith machine squat with a narrow stance, upright position, and emphasis on knee flexion, wearing knee pads and a black top in a gym setting.

A woman performing a heel-elevated goblet squat, holding a dumbbell, with her heels raised on a platform, wearing knee pads and a black top in a gym.

2 squat variations for leg growth 🫶🏻

my two current fav squat variations to hit the quads! remember, when you’re trying to bias the quads, we want to be in a more upright position and emphasize knee flexion. in squat & lunge variations, i like to imagine “moving like an elevator!” #lemon8partner #legprogress #quads #

790 likes

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

2045 likes

A person in a black crop top and red leggings takes a mirror selfie, with text overlays 'Workout Split' and 'As an athlete'. The image features a decorative white mirror frame and a Lemon8 watermark.

A black screen displays the Monday/Thursday leg and abs workout, including sumo squats, lunges, RDLs, bodyweight squats, bicycle crunches, toe taps, planks, and a cool-down walk. It also shows the Tuesday/Friday upper body and cardio routine.

A black screen displays the Wednesday/Saturday plyometrics workout, including single leg line hops, pogo jumps, depth drops, seated vertical jumps, weighted squat jumps, bodyweight squat jumps, and a 20-minute cardio walk.

Workout Split- As an Athlete

This is my current workout split that I do as an athlete!! I do this to work on my explosiveness and speed, for a volleyball player. #athlete #workout #volleyball

301 likes

A woman in grey workout leggings and a white top stands in a gym, showcasing her glutes. Overlay text reads "That BBL Look" with smaller text indicating "NO Surgery," "Gym," and "Strict Diet" as methods.

A workout plan for "Day 1: Glute Focused with Ab Workout" detailing warm-up, glute exercises (Barbell Hip Thrusts, Sumo Squats, Romanian Deadlifts, Bulgarian Split Squats, Glute Bridges), and ab exercises (Plank, Russian Twists, Bicycle Crunches, Leg Raises, Mountain Climbers, Reverse Crunches, Flutter Kicks, Side Planks).

A workout plan for "Day 2: Glute Focused with Ab Workout" detailing warm-up, glute exercises (Barbell Back Squats, Hip Abduction Machine, Walking Lunges, Cable Kickbacks, Donkey Kicks), and ab exercises (Plank with Leg Lifts, Russian Twists with Medicine Ball, Hanging Leg Raises, V-Ups, Oblique Crunches, Dead Bug, Toe Touches, Superman).

Grow your Glutes So Big People think it’s a BBL🍑

Hey everyone, let's talk about how to build a bigger booty and an overall athletic physique without resorting to risky surgery like butt lifts. ✨Exercise:✨ To start, warm up those muscles with dynamic stretching and resistance band exercises like clamshells and monster walks. This is cruc

6078 likes

my current leg day 🍑✨

after my lifts i typically get a high protein meal in to rebuild my muscles! make sure you allow your body to rest as well so you can grow the best results!😚🩵 - #glutes #gluteworkout #legday #legdayworkout #legworkout #summerbod #gluteroutine #glutesandhammies #roomtour #letsch

713 likes

Current Workout Split 💪🏽

Lifting heavy and keeping reps low for this month. Focused on strength, form, and progressive overload—sometimes less reps, more power. Shedding off baby weight and remaining consistent are my ultimate goals. SHOWING UP = PROGRESS 💪🏽 P.S. don’t be fooled by the big shirt covering my big be

199 likes

A woman in a gym locker room takes a mirror selfie, highlighting her glutes. Text overlay reads "BUSY GIRL GLUTE GROWTH (4 day strength focused; 3 days of rest)" with emojis depicting glute and strength progression.

A woman takes a mirror selfie in a gym, standing inside a squat rack. Text overlay states "4-day strength- focused workout split to promote glute growth and allows 3 days of rest for you" with peach and fire emojis.

A screenshot of a workout plan from a notes app, detailing a 4-day strength split for glute growth. It lists exercises for Monday (Lower Body), Tuesday (Upper Body), Thursday (Lower Body), and Friday (Full Body), with rest days.

BUSY GIRL Week Split for GLUTE GROWTH🍑📆

4-day strength- focused workout split to promote glute growth and allows 3 days of rest for ya! ✔️Monday - Lower Body Focus✔️ Hip Thrusts 4x10 (Beginner alternative: Glute Bridges) Reverse Lunges 4x8 per leg (Beginner alternative: Stationary Lunges) Hack Squat 4x10 (Beginner alternative

976 likes

#workout #fitnesstips #gym #gymmotivation #fitnesscreator

298 likes

Current Workout Split🏋🏼‍♀️💪🏼🎧

After every workout always remember to stretch!! Listen to your body and workout at a weight and speed for you. You can shorten or do less reps for all my busy people. I am a college student and during the semester I spend half of the amount of time in the gym! So get in the gym and kick som

3194 likes

I am a country girl, I work alone to support my old parents, hope you can help me, this is my paypal account👉countrygirl565

26 likes

A woman in athletic wear takes a mirror selfie, with large orange text overlaying the image that reads "Glute BASICS" and "Bigger Stronger Better," accompanied by peach emojis.

This image lists compound exercises for the Gluteus Maximus, including Hip Thrusts, RDLs, and Squats, with an example workout and an anatomical diagram highlighting the Gluteus Maximus muscle.

This image lists targeted exercises for the Gluteus Medius, such as Glute Medius Kickbacks and Cable Abductions, with an example workout and an anatomical diagram highlighting the Gluteus Medius muscle.

Glute Growth Secrets: Unlock Your Best Booty 🍑✨🍑

Ask anybody their opinion on how to grow glutes, and you’ll get a hundred different answers. Some influencer will tell you it’s all bands, kickbacks, and hip thrusts. Some will tell you it’s all RDLs, Bulgarians, and Kas Glute Bridges. The gym bros will tell you it’s all squats and deadlifts. The t

893 likes

Full Body Moves for Growth + Fat Loss ❤️‍🔥

A full body workout is my favorite lift of the week. If your main goal is muscle growth you NEED to be working out each muscle group 2x a week, so a full body workout is a great way to get that done! 🌟 My current workout split for muscle growth / fat loss is 1) lower body 2) upper body 3) card

107 likes

Client Testimonial: Credit Score Jumped 565 → 740

I wanted to share a quick client credit testimonial because progress like this always reminds me why understanding your credit report matters. This client started at a 565 credit score in February 2026. After reviewing and correcting key issues within the credit profile, the score increased to 6

130 likes

A shopping cart filled with various products, with the text overlay "DOLLAR TREE FINDS AND RESTOCKS" in pink letters.

A display of b.pure moisturizing hand sanitizers in pink and blue, along with hand sanitizer cases, on a store shelf. The text overlay reads "viral handsanitizers".

A hand holding a bottle of Garnier SkinActive Micellar Cleansing Jelly Water with Charcoal, with other bottles visible on a store shelf. The text overlay says "Garnier at dollar tree !!! of course I stocked up".

VIRAL DOLLAR TREE FINDS AND RESTOCKS

love me some dollar tree !! • • • #dollar store finds #dollartree #viralfinds #beautyfinds #bpure

3162 likes

Workout Routine As a PTA

Here is my current work out split! I’ve been doing this for over two months now. Let me know if you have any questions! #physicaltherapyassistant #workouts #weightlifting #pta #weights

1 like

cardio or weights first?

wondering whether to do cardio or lift weights first is a common question, and very goal dependent! if your goal is to build muscle and/or strength, then you want to ensure you’re doing your cardio sessions after lifting first. this ensures your energy is going towards your lift, and you aren’t

328 likes

Feel & Look 🔥HOT🔥 By Summer: (It’s 4 Weeks Away)👙☀️

Example 4-Week ✨Weight lifting/ Gym✨ Plan Weekly Structure: Day 1: Glutes + Cardio Day 2: Upper Body + Cardio Day 3: Legs + Cardio Day 4: Upper Body + Cardio Day 5: Glutes + Cardio Day 6: Cardio/Running/HIIT Day 7: Active Recovery Repeat every week, repeated every month ❤️ ———————

1347 likes

This was my first MEET PR…now we’re here. I think I’m getting better at RPE. Yall think this is a 8? My current max is 358.

2 likes

MY CURRENT WORKOUT SPLIT (tall gym girlie)

Hi all! I’m 6’2 and I play college volleyball! I love what I do and our team workouts, but sometimes I want to lift for my own gains and not just volleyball! However, being tall makes it much more difficult to see dramatic changes because there is so much more space for those muscles to grow. To al

111 likes

Save for laterrrrr 👏 #lowerbody #legworkout #gluteworkout

1 like

coincidence? or racism? #tweenmedia #teenshows #victorious #nickelodeon #TikTokGemsContest

8444 likes

The Squat Secret No one Told You… Until Now 🤫

If someone tells you that you can shape your legs and glutes without weights…they’re lying. 🚨🍑 Here’s the science behind it: 💡 Muscle Growth (Hypertrophy) happens when muscles are exposed to progressive overload — increasing resistance, reps, or intensity over time. Bodyweight alone eventuall

87 likes

A person in black leggings and a white top stands in a gym with spin bikes in the background. Overlay text reads "Grow your Glutes And Tone Your Legs" with a peach emoji and a "Swipe" arrow.

This image outlines a workout schedule with two days glute-focused and one day leg-focused, including cardio and stretching. It lists various stretches for glutes, quads, hamstrings, and back, with a "My Workout" title.

This image details glute exercises: Romanian Deadlifts (RDLs) and Hip Thrusts. It provides instructions on how to perform each exercise, including sets, reps, and the primary muscles targeted.

How to Heavily Target Your Glutes but Not Your Leg

✨More Exercises✨ 🍑Weighted Cable Kickbacks: Attach an ankle strap to a cable machine and secure it around one ankle. Stand facing the machine and kick your leg back against the resistance, focusing on squeezing the glutes at the top of the movement. 🍑Weighted Glute Bridges with Resistance Ban

304 likes

CURRENT BG SPLIT SQUAT CIRCUIT

12/10/8/6 reps. Thank me later . #gym reaper

2 likes

A smiling woman in a teal sports bra and shorts takes a mirror selfie in a changing room. The image has text overlay "Current Gym Split that has done me wonders" and decorative elements like cherries and a kiss mark, introducing her workout routine.

A woman in a teal sports bra and shorts, wearing headphones, takes a mirror selfie in a gym bathroom. The image displays her Monday workout routine, focusing on triceps and biceps exercises with specific sets and reps.

A woman in a dark top and brown skirt takes a mirror selfie in a bedroom. The image details her Tuesday workout routine, which focuses on legs and glutes exercises, including back extensions, leg press, and Bulgarian split squats.

Current Workout Split🎱🪩🎶❤️‍🔥

Hey guys it’s been months since I last posted one of these so here’s an updated one! I go to a small planet fitness in my college town with limited machines so I use a lot of free weights in my workout routine!🫶🏻 Ask me questions I’d love to share more! #workout #workoutroutine #workouts

531 likes

A woman in athletic wear stands in a gym, with the title "Progressive Overload For Muscle Mass" and a checklist including "Increase Weight," "Increase Reps," "Add Sets," and "Protein Consistency."

Illustrates increasing weight for progressive overload with an example of lifting from 185 to 195 pounds over three workouts, emphasizing strength development. Includes diagrams of seated cable rows and straight arm pulldowns.

Shows how to increase reps for progressive overload, with an example of progressing from 10 to 12 reps at a consistent 50 pounds to enhance muscular endurance and growth. Includes diagrams of cobra stretch and knee-to-chest stretch.

🍑✨How to Build Muscle✨💪

Progressive overloading is a fundamental principle in muscle building. ❗️Increase Weight❗️ example: Workout 1: 185 x 10 reps Workout 2: 190 x 10 reps Workout 3: 195 x 10 reps Gradually adding resistance, such as progressing from lifting 185 to 195 pounds over three sets of 10 reps,

224 likes

5 day split: full body!

this is my current split! i take a rest day after the fifth day where i stretch and recharge! #workout 🏋️ #work out 💪 #tryto active #veryactive #bodytransformation #stayactive

192 likes

Current workout split

5 day workout split 🎧✨ Mind you I have a very open morning schedule so what might work for me might not work for you and that’s ok! I spend around 1-2 hours at the gym Monday - Friday There are most definitely days that I overwork my body, instead of skipping a day I substitute whichever

155 likes

A woman takes a gym selfie, with text 'My Current Workout Split How I'm Crafting My Dream Body Muscle By Muscle' and a muscle anatomy diagram.

A workout plan detailing Day 1: Glute Max Focus exercises including hip thrusts and lunges, and the start of Day 2: Quad and Hamstring Focus with bike, jump rope, and stretching.

A workout plan detailing the end of Day 2: Quad and Hamstring Focus exercises and Day 3: Middle Stomach Muscles and Pelvic Floor exercises like weighted V-ups and flutter kicks.

How to Target Specific Muscles for your Dream Body

Here’s my Muscle Cheat Sheet Guide: 🍑Glute Muscles🍑 Gluteus maximus Gluteus medius Gluteus minimus 🍑Gluteus Maximus: Squats Deadlifts Hip Thrusts Lunges Bulgarian Split Squats Glute Bridges Romanian Deadlifts Cable Kickbacks Sumo Deadlifts Barbell Hip Thrusts 🍑Gluteus Medi

692 likes

A person in a gym performing a barbell exercise, likely a deadlift or RDL, with text overlay "Current workout split (5-days)".

A text-based image detailing a workout split for "Leg Days," including exercises like barbell squats, goblet squats, leg extensions, seated leg curls, walking lunges, and cardio.

A text-based image detailing a workout split for "Back, biceps days," including exercises like assisted pull-ups, barbell rows, lat pull-downs, T-bar rows, cable face pulls, alternating bicep curls, and cardio.

My current workout split for 5 days. Feel free to save it and try them for yourself. #splitworkout #gymmotivation #workouttips #fitnesscreators #fitnesscommunity

105 likes

A woman in pink athletic wear and headphones poses in a gym, showcasing her hamstrings. Text overlay reads "3 EXERCISES FOR HAMSTRING GROWTH" and "Peach Gym". An arrow points to her hamstring.

A woman in pink athletic wear performs sumo squats with a barbell in a gym. Text overlay reads "1. sumo squats". The gym features pink walls and black equipment.

A woman in pink athletic wear performs hip thrusts with a barbell, using a bench in a gym. Text overlay reads "2. hip thrusts" and "Big Peach Gym".

the hamstring equation i swear by💪🏽

i LOVE a good hamstring pump! i’ve been working hard the past few years to grow them and i finally see it paying off! a few of my current favorites include: - sumo squats (landmine, smith machine, dumbell) - hip thrusts (landmine, smith machine, barbell, hip thrust machine) - single leg h

46 likes

34 likes

Sumo is not better than conventional • • #gym #gymlifestyle #gymshark #deadlift #Lemon8Diary

1 like

See more