Day 4 of the squat challenge a | Video published by tamb110 | Lemon8

1221 followers

Follow

Follow

Follow

0 saved

Day 4 of the squat challenge and stairs are my new enemy 😩🍑 Still showing up, one squat at a time! #Day4 #SquatChallenge #LegDayEveryday #GlutesInProgress #NoPainNoGain#glp1community #fypシ

2025/9/21 Edited to

Related posts

A split image showing a woman in athletic wear, with text overlay "30 DAY SQUAT CHALLENGE SWIPE" promoting a fitness challenge.

A detailed 30-day squat challenge calendar, outlining daily squat counts from 10 on Day 1 to 150 on Day 30.

Workout equipment including a water bottle, dumbbell, and yoga block on a mat, with text "Option: Make it harder by adding a weight!"

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

4996 likes

A woman in athletic wear poses from behind, showcasing a 20-day squat challenge with increasing daily squat counts and tips for glute growth.

A woman demonstrates a glute warm-up exercise, highlighting the importance of mobility for hip opening, joint warming, and better form for glute growth.

A woman performs a weighted squat, illustrating how adding weight with dumbbells or barbells can maximize glute and leg growth and strength.

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

7851 likes

A woman in a white top and purple shorts takes a mirror selfie, showcasing her glutes. Beside her is a '20 day challenge' chart listing daily squat counts from 15 to 100, with a peach emoji, for glute growth.

A woman performs a Bulgarian split squat with a barbell on her shoulders in a gym, wearing a red sports bra and shorts, demonstrating a squat variation for glute growth.

A woman performs a sumo squat, holding a heavy dumbbell between her legs, in a gym. She wears a light pink top and white pants, focusing on glute development.

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

A woman performs a Bulgarian split squat in a gym, holding a kettlebell. Her left foot is elevated on a box, and her left hand is on her glute, highlighting glute activation for this exercise.

A woman sits on a black box with one leg extended forward and toes up, demonstrating the first step of a Bulgarian split squat hack to find the correct stance.

A woman stands in a perfect glute-focused Bulgarian split squat position, with her back foot elevated on a box, illustrating the result of the stance hack.

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.

2082 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

1111 likes

Squat Challenge

Squats #squatchallenge #burnfatchallenge #tighten

586 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

88 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

159 likes

I was told to give the belt Squat a try in place of back squat. I've never paid attention to the belt Squat or watched how to use it so today I figured it out myself. I also want to give you the confidence to try new machines. No need to be embarrassed, if you truly believe you aren't

9 likes

A 30-day squat challenge schedule displaying daily squat counts, starting from 20 and progressing to 100 squats. It includes designated rest days, some with optional lower squat counts. The plan is presented in two columns on a light background.

30 Day Squat Challenge For August

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

1229 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

1475 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

806 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

726 likes

31 day squat challenge shera’s day 1

#sherasquatchallenge #workout #homeworkouts #squatlife

81 likes

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

94 likes

A 30-day squat challenge schedule with a woman in a squatting pose. It lists daily squat counts from 50 to 250, including rest days, against a dark background. The challenge details are from 30dayfitnesschallenges.com.

30 Day Squat Challenge

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

333 likes

Leg Day Essentials: The Hack Squat

The Ultimate Quad Killer: Hack Squats 🦾 I used to hate this machine, but once I mastered the form, my progress exploded. Here’s my go-to setup: Low Feet: Maximizes quad tension. High Feet: Hits the glutes and hammies. Pro Tip: Don't lockout at the top to keep the tension on the muscle!

5 likes

A black background image displaying a 20-day squat challenge schedule, listing daily squat counts from Day 2 (20 squats) to Day 18 (95 squats), with a rest day on Day 11. Each day has a circular checkbox next to it.

20 Day Squat Challenge 🍑

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

650 likes

Squat + Lunge Combo = Total Leg Burner 🔥

I started adding this squat + lunge combo and wow… instant burn 😅 It’s simple but hits everything: ✔️ Glutes ✔️ Quads ✔️ Core The key is slowing it down and staying controlled. Don’t rush it. Try 8–10 reps each side and thank me later 🔥 Save this for your next leg day! #legdayworkout #

11 likes

Found this 20 Day Squat Challenge 🔥

Who can actually do this ? 👀 Save this and come back and let me know if you did it! #summerbod #bodytransformation #fitness #legday #lemon8challenge @DrMegRyan

7 likes

Cable Curtsy Squat = Instant Booty Lift 🍑🔥

This move hit my glutes DIFFERENT 🍑🔥 i added cable curtsy squats and the stretch + squeeze combo is insane focus on going slow and really crossing behind try it & tell me if you feel it 👀 #glutegrowth #gymroutine #fitnessmotivation #bootyworkout #legday

12 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

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

ME AFTER SQUAT DAY‼️😝🍑👀🏋🏽‍♀️

#prettygirlsworkout #fitblackgirls #work out for me..💋 #gymlifestyle #gymmotivation

11 likes

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

209 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

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

73 likes

Day 2 of Squatober! Front squats for the day, not my best lift but we can only get better from here. Comment your favorite type of squat below 👇🏼 #squatvariations #squatlife #squats #bodytransformation #Lemon8Diary

3 likes

Do you #squat Let's start a #squatchallenge 30 days of 100 squats! Day 1 DONE!

9 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 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

501 likes

Why your squat PR is stuck

You need to brace yourself and look at the right spot to progress your squats. You also need consistency. Download GymSpotter on App Store and Play Store #squat #legday #pr #Fitness #summerbod

5 likes

30 Day Squat Challenge Compilation

The 30 day squat challenge I did on TikTok put in one video. The song of course is tpain booty work. 4 squats 20 pulses 7 squats 3 times a day for 30 days. I’m so proud of myself for completing this and being more disciplined with my physical health. #squatchallenge #bodytransformation #mobili

42 likes

A woman in a deep squat position on a black gym floor, with text overlay '3 HIP STRETCHES to get you here'. She wears a yellow top and black leggings against a hexagonal patterned wall.

Two panels demonstrating 'EXTERNAL KNEE DROPS'. The top shows a woman sitting with bent knees, feet flat. The bottom shows her dropping one knee to the ground, illustrating the stretch.

Four panels illustrating 'LYING LEG CIRCLES'. A woman lies on her back, demonstrating lifting one leg, dropping it to the side, swinging it forward, and returning it to the starting position.

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

Day 1 of 14 days squat challenge

The plan is to do 14 days But let’s be honest... by tomorrow we’ll know if there’s even going to be a Day 2 Maybe the glutes will grow small Any squat pros in the house? Please correct the form - respectfully 😭🙏 #squatchallenge #glutes #glutesworkout #squats #glutesgoal #gymconten

26 likes

Day 1 of this 30 day Squat trend! 🔥do it with me!! #creatorsearchinsights #squatchallenge #workoutchallenge #squats #gains

2 likes

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

Squatober day 4

#squatober #morningworkout #gym #gymmotivation #fit #Fitness #squat #deadlift

1 like

Unlock your squat depth with this hip stretch✨

If your squat isn’t hitting depth, your hips might be the problem. This quick mobility stretch helps open up your hips, improve range of motion, and activate your glutes for better form and deeper squats. Add it before every leg day and feel the difference instantly 🤍 #hipmobility #squatdep

18 likes

30 day squat challenge for glute growth🍑

#glutechallenge #75softchallenge #75hardchallenge #workout #motivation

1066 likes

90 % of beginners do squat wrong

#squatworkout #beginnerworkout #legday #beginnerfitness #lowerbodyworkout

4 likes

Don’t Have A Hack Squat?

If your gym doesn't have a hack squat machine, try these alternatives!! #fyp #gym #hacksquat #squat #legday

19 likes

Move of the day: squat with curtsy

#Fitness #workout #workouts #workoutmotivation

16 likes

A 30-day squat challenge schedule is displayed on a dark background, showing daily squat counts from 50 to 250, with designated rest days. A woman in athletic wear is depicted performing a squat, and a small emoji of a person squatting with a barbell is at the bottom right.

30 Day Squat Challenge

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

6 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

769 likes

Don’t Forget This Squat!!!!!

Cossack Squat. A squad that I think a lot of people need to utilize in their routine. We need to work on exercises that promote side to side movement to help prevent any pain or muscular imbalances. Include this squat into your workout routine or your training program. I tend to use this on m

80 likes

See more