1037 followers

Follow

Follow

Follow

0 saved

1

2

High-Volume Squat Grind 🏋️‍♀️

Starting the week with some heavy-ish volume on the squats: 6\times6 with a little drop set in the middle (2 \times 6 at 170\text{ lbs}, 4 \times 6 at 150\text{ lbs}). Followed it up with Dimmel Deadlifts for the posterior chain and then some sneaky off-camera Bulgarian Split Squats and groiners to finish off the hips. Leg day completed. Now, we recover and grow!

#Squats #LegDay #VolumeTraining #Powerlifting #Bodybuilding

2025/9/29 Edited to

2 comments

I hope you succeed in what you do. 🥰❤️

Related posts

30 DAY SQUAT CHALLENGE🍑

Who’s joining me for this 30 day squat challenge?! Go from 10 squats on day 1 to 150 squats by day 30! Every day we add 5 more squats to keep challenging our muscles. Tips✨ -once the squats start to get over 30 reps, break them down into multiple sets! Example: 50 rep day broke down into two

4979 likes

20 Day Squat Challenge 🍑

Squats are one of the best compound movements you can do for glute / overall leg growth! There are many different types of versions of squats and ways to make them more challenging to help maximize results. ✨ 🍑 So here are a couple ways you can help GROW your glutes, one squat at a time. - Ad

7852 likes

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

5065 likes

Squat challenge for glute growth!

Try out this challenge! Here’s some tips to help maximize your results! - Add weight while you’re doing squats to optimize muscle growth! You can do this with a barbell or a dumbbell - Add enough weight so that you are failing at the last rep to be progressive overloading! - I would recommend

25.3K likes

BULGARIAN SPLIT SQUAT HACK EVERYONE NEEDS TO KNOW!

No more hopping around or struggling to find the perfect Bulgarian split squat stance… Try this hack instead. I’ve shown all my clients and do it for myself everytime and it’s consistent and it works to get the perfect distance away from the box to do glute bias Bulgarian split squats.

2077 likes

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

1111 likes

Squat Challenge

Squats #squatchallenge #burnfatchallenge #tighten

577 likes

30 Day Squat Challenge

who's with me starting next month? #trytoactive #totalburnout🔥💪 #Lemon8Diary #squats #squatsbooty #30dayschallenge

332 likes

Massive legs aren’t built with one squat session… they’re built with consistency 🔥

Save this and stop skipping leg day 💪 #legday #gymtips #legworkout #motivation #workoutmotivation

147 likes

Squat like THIS To Avoid Knee Joint Pain 🦵

AVOID Knee Joint Pain by doing this… As someone who has a chronic illness, inflammation can often be produced in the knee joint. If you are trying to do squats, make sure you follow these instructions whenever you’re performing a body weight squat! Follow for more value 🔥

1013 likes

Bulgarian Split Squat Hack

Who else struggle with Bulgarian split squats? #squatstretches #squatvariations #squathacks #squatworkout #growyourbooty #lemon8fitness

1494 likes

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 #

789 likes

Squat Mistakes Be Gone!

3 common squat mistakes & how to correct them! 🤞🏻💪🏻 . #gym #gymmotivation #fit #fitnessjourney #squats #gymlifestyle #exercise

3727 likes

30 Day Squat Challenge For August

who's going to start it with me on August 1st?! #augustworkoutchallenge #30daysquatchallenge #30daysquat #poundsdown #plussize

1176 likes

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

522 likes

20 Day Squat Challenge 🍑

#squats #peach #squatchallenge #workout #workouts #workoutroutine

650 likes

Try yogi squat to release trauma and grief ❤️

Grief and trauma can live in the body — especially in the hips, where emotion holds tight until we learn to release it. When we experience trauma — whether it’s loss, heartbreak, or fear — our body naturally contracts. The hips tighten as part of the fight, flight, or freeze response, holding e

54 likes

30 day squat challenge for glute growth🍑

Get ready to grow your glutes with this 30-day beginner squat challenge—— 🔥THE CHALLENGE 🔥 Day 1: 20 Bodyweight Squats Day 2: 25 Bodyweight Squats Day 3: 30 Bodyweight Squats Day 4: 35 Bodyweight Squats Day 5: 40 Bodyweight Squats Day 6: 45 Bodyweight Squats Day 7: Rest Day

330 likes

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

277 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

86 likes

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

192 likes

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

199 likes

Sumo Squat Form: the 🔑 to glute growth

#sumosquats #glutegrowtingtips #gluteworkoutinspo #howtoworkout #glutetraining

1115 likes

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

501 likes

Improve your SQUAT DEPTH!

Sitting in a deep squat: *strengthens your feet, ankles, shins, calves, hamstrings *opens up your hips & glutes *relieves low back tightness and pain *works your core *increases flexibility & mobility *improves your balance Improve your deep squat with these three s

283 likes

30-Day Squat Challenge 🍋

4 Squats 20 pulsated Squats 7 Squats Repeat this 3 times for the next 30 days ! #30dayworkoutchallenge #trending #squatchallenge #lemon8fitnesscreator #lemon8challenge

699 likes

30 Day Challenge (Ab & Squat)

Anytime is a good time to start getting in shape, try this 30 day challenge out for yourself and let’s see those results #30 day challenge #getting in shape #bodytransformation #fitnessjourneymotivation #fitnesslifestylecreator

729 likes

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

188 likes

Squat mobility beginner friendly vs advanced 👇🏼

You could be 8 weeks away from a stronger, leaner, more sculpted you. But only if you start right now — because this summer isn’t waiting. ✔️ Toned waist, sculpted glutes, strong posture ✔️ Burn fat and move pain-free ✔️ Just 40 mins a day, 5x/week Women who started RELOAD 2 months ago? T

1461 likes

30 Day Squat Challenge

#30daysquat #30daysquatchallenge #newworkoutjourney #blacklemon8creator #30dayworkoutchallenge #bodytransformation #unfiltered #Lemon8Diary #healthylifestyle2024 #selfdevelopment

6 likes

dragon squat 🌸

#dragonsquats #pistolsquat #calisthenics

1744 likes

How to do the Bulgarian Split Squat for Beginners

#bulgariansplitsquats #glute

56 likes

30 Day Challenge (Extreme Squat)

Anytime is a good time to start getting in shape, try this 30 day challenge out for yourself and let’s see those results #30 day challenge #getting in shape #bodytransformation #fitnessjourneymotivation #fitnesslifestylecreator

44 likes

✨🧘🏽‍♀️🌿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:

254 likes

Sumo Squat tips for GLUTE GROWTH 🍑

🍑SAVE THIS FOR YOUR NEXT GLUTE DAY🔥 I always see comments or DMs saying that you only feel sumo squats in your thighs rather than your 🍑. You’re not taking the steps to engage your glutes. You have to make sure your set up and form is correct in order to feel the workout in the correct muscl

113 likes

How to properly target Glutes in split squat!

Here are the differences between targeting quads, hamstrings and last but not least, glutes in a Bulgarian split squat. If you’re having trouble feeling your split squats in your Glutes then look over the differences I’ve put together to see if you’re doing one of these things that might be get

74 likes

Simple Kettlebell Squat for Glutes + Core Strength

Kettlebell squats are one of the most effective lower body moves — especially if you want strength and shape. Here’s how to do it right: • Keep your chest tall • Brace your core before you descend • Sit back into your heels • Control the drop • Drive up with power This move builds: ✔ Stronge

8 likes

31 day squat challenge shera’s day 1

#sherasquatchallenge #workout #homeworkouts #squatlife

79 likes

Technique tips for bulgarian split squat

Workout program in bio join now 🫶🏼⚡️ #bulgariansplitsquats #bulgarian #gluteexercises #glutegrowingtips #glutetips

534 likes

Do these if your knees hurt when you squat 🏋🏼‍♀️

I’m not a doctor but if you’re having knee pain during leg day ….. Warming up with these two exercises prior to leg day will help you with… - ROM - join stability - balance - activate and engage your quads #mobilitywork #kneepainrelief #kneepainexercises #kneemobility #legda

102 likes

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

93 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

2044 likes

Ancient style lifting squat

#taichi #qigong #health

28 likes

Deep squat mobility 🫶

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

357 likes

Muscle Gain Workout Tips For ✨Tall Girlies✨

✨Eat! Eat! Eat!✨ Tall women, like anyone else aiming to build muscle, should consume an adequate amount of protein. Generally, you want to aim for around 0.8-1 gram of protein per pound of body weight per day to support muscle growth and repair. But besides protein, you need ✨calories✨ to suppor

185 likes

#squat #workout 🏋️ #summerbod #bodytransformation #healthylifestyle2024

59 likes

See more