Okay, after some technical difficulties & a weekend away, I finally got my next YouTube video up!! If you want some exercise ideas for the home go ahead and give it a watch. This is a leg workout that can be completed at home, but check the description for suggestions of what exercise to attempt or how to tackle your workout based on your perceived fitness level. Also remember I am in the middle of my own fitness journey & am still striving to lose fat and tone my bod, so be kind please. Hope you Enjoy & thanks for watching!! Please like this video & subscribe to keep up with my posts and help me grow my channel... thanks a bunch & much love!! Xx
#fitnessjourney #healthylifestyle #athomeworkout #legworkout #fitnesslevel #beginners #intermediate #advanced #workout #legexercises #workoutideas #youtubechannel
Challenge your posterior muscles: calves, hamstrings, glutes, and back. Rest your chin and neck in a comfortable position.
15 reps the first round, 10 reps second round & 5 reps final round
Stretch at least 30-60 seconds
Squatting for quad bias versus squatting to squat are two different exercises.
It is normal that someone can perform a hip-dominant squat, or even more balanced squat, without too many issues. Performing a quad-dominant squat can be a new challenge altogether. This is why we teach our students/clients to elevate the heels (via a wedge) to help facilitate the needed mechanics to perform this exercise proficiently.
- Overloads the quads and glutes in the lengthened position
- Limiting factors within the movement can be range of motion available at the hip and ankle
- Great balanced movement for lower body development
- A difficult movement that takes a certain level of proficiency to perform effectively
- Overloads the quads in the lengthened position
- A difficult movement that takes a certain level of proficiency to perform effectively
- Helps grow the vastus medialis by loading full knee flexion
- Can be adjusted to reach full knee and hip flexion to create a more comfortable balanced squat
It is important to keep in mind that a quad-dominant squat does not mean no hip flexion. It is a common mistake to not allow your glutes to do any work during this variation. Your glutes need to be working in this variation to help stabilize the pelvis and increase output.
#n1education #n1training #squatchallenge #squats #legdayworkout #legworkout #legtraining #legexercises
Bulletproof your Hamstrings! 💪
Our 2nd video in our progression to help build strength in the posterior chain— which is made up of the hamstrings, muscles in the glutes 🍑, and lower back.
Why is this so important for athletics
1. Stronger Strides in running and skating —Your hamstrings pull your heels back toward your butt, while your glutes extend your legs back. Training both can lengthen your stride and offer more power to every push-off.
2. Better balance— these exercises challenge your stability. .
3. Injury Prevention— Your anterior-cruciate ligaments (ACLs) rely on your hamstrings to help them stabilize your knees whenever the knees bend while decelerating. Having a strong set of hamstrings can help your ACLs do their job and lower your risk of injury.
Give these slide pad progressions a try (swipe ⬅️)... same principle applies as when we discussed the stability Ball Leg Curl— hips ⬆️, straight line from shoulder to knee as you bring your heel closer to you butt. Happy training!
#takeittothemat #buildthat🍑 #posteriorchain #hamstrings #glutes #lowerback
At this point, I wanna be the best.. I’m not looking for second place😤
🔥FIREY FULL-BODY WORKOUT + CELLULITE TRUTHS!🤟🏼
Insecurities about my lumpy cellulite use to suck away my confidence. I wasted money on creams, wraps & scrubs which never worked. I bring this up because I almost didn’t want to post my burpee video from yesterday - I could see my cellulite jiggling away! This was the first time in years I’ve taken notice to my cellulite.
So many of us feel like we are flawed or broken because we have cellulite. But ya know what Cellulite is NORMAL! About 90-98% of women have it. Which is a HUGE MARKET TO TARGET AND PREY ON OUR VULNERABILITIES.
None of these cellulite cures work. Some of them MIGHT have minimal, short-term effects, which happen to be the most expensive. And just like a fad diet where you gain the weight back, the cellulite comes back too.
The most effective way to permanently reduce the appearance of cellulite is to firm and tone your muscles and skin through strength training and have a healthy balanced diet.
Through these methods, my body fat has naturally decreased, skin and muscles are toned and I feel confident in shorts. I only notice my cellulite now when I’m jumping around.. and I’m completely okay with that! ;)
So maybe you don’t like the looks of your cellulite and that is fair, but please don’t waste your hard earned money on marketing scams. Instead, focus on getting stronger and eating some more fruits and veggies!
🔥WORKOUT DEETS!! 👇🏼
CIRCUIT 1️⃣ 3 rounds
▪️1. Resistance band lateral raise | 12 reps each
▪️2. Alternating one side elevated push-up | 5-6 reps each
CIRCUIT 2️⃣ 3 rounds
▪️3. DB Walking lunges | 10 reps each ~ focusing on stability, hold knee in the air for a few seconds during transition.
▪️4. Plank on med ball to throw | 10 reps (aka a burpee variation)
CIRCUIT 3️⃣ 3 rounds
▪️5. Resistance band lat pull down | 12 reps
▪️6. TRX tricep extensions | 12 reps
🔥Who is going to ignite their fire with this workout🔥
🖤Save and double tap for lata! #fullbodyburn #badassworkouts #fatblastingworkout
My #Monkey move has a long way to go but before I started, I could only dream of bending this way. My legs always felt too long for folding, touching my toes or even keeping them straight when I lifted them toward the ceiling. I have been thoroughly impressed by how #pilates has unleashed capabilities in my body that I never knew could be possible!
This feels surprisingly good.
#legexercises #coreexercises #hamstringstretch
Fitness Focus! Best Leg Exercises To Get More Toned Legs! #tonedlegs #legs #shesgotlegs #legexercises
Knee pain is one of the most common complaints I get from new clients. One of the best ways to stabilize the knee joint, is to strengthen the muscles around the knee (quadriceps, hamstrings, gluteals). If you already suffer from knee pain, it can be difficult knowing how to safely and effectively work the muscle groups in your low body. Here, I talk you through 3 exercises that strengthen muscles in your lower body that shouldn’t put a lot of pressure on your knee. Keep in mind, it’s always important to be cleared by a doctor before you begin an exercise program! ❤️
1. Quad lifts-10/leg to start
2. Hamstring reaches-10/side
3. Lateral band walks-20 steps each side
#trainertips #tuesdaytips #correctiveexercise #kneestrengthening #kneepain #personaltrainer #trainertuesday #legexercises #lowerbodystrength #beginnerworkout #fitnesstips #injuryprevention #livefitkc
Let’s go! The @sweat 12 Week Challenge has started. I’m making this year my best with it! You can too. 3 months for ONLY $1! Get started today! .
✨ Visit the link in my bio to sign up for the 12-Week Challenge for only $1!✨ #hbtsp #hbtsweat12wc2 #SWEAT12WC
FIVE DIFFERENT LEG EXERCISES ALL USING THE LEG EXTENSION MACHINE 🏋🏽♀️ January is one of the busiest times of the year at the gym and battling it out for the equipment you need can be a little challenging. Here are 5 different leg exercises that can all be done using the same machine to save yourself the hassle 😜 Grab a mat, a band and the leg extension and you’ve got everything you need for a super convenient workout.
1️⃣ Glute kickbacks - one of my favourite variations - make sure to put a mat underneath to save your knees digging in.
2️⃣ Thrusters - I love this set up as it’s super simple to go heavy and do drop-sets (far easier then dragging plates and setting up a bar).
3️⃣ Abductors - can go into these straight after the thrusters as a superset - e.g 20 thrusters, hold at the top then 20 abductions - leave the band on the whole time.
4️⃣ Sissy squats - great for the quads! It can be a little scary at first but I promise I didn’t fall and I’m just a newbie at it. Try it without any weight first til you get comfortable.
5️⃣ Extensions - last but not least the way your actually meant to use it haha 🙃
I did this over the weekend and worked up a pretty impressive sweat but ya can use any combo of these when your short on time, the machine you want is taken or you’re just feeling a little lazy.
Fuelled by @gatsupplements Nitraflex and creatine pre workout, FLEXX BCAA’s intra and creatine and protein afterwards.
Monday’s make for great leg days! 🙌🏼 Here was the end of my leg workout tonight! + Cable Squat Jumps
+ Side Lunge to Hip Abduction + Walking Lunges
+ Glute Pull-Throughs
Hope you all had an awesome start to your week & day 14 of #gymshark66 ✔️💪🏼
First time squatting in a hot minute and they look diiiiirtttyyyy. My quads are cramping and I got a mad case of butt wink but I’m trying my best 😂 I think I hate squats more than anything. What’s your favorite lift
☑️Can’t forget the Hamstrings: ———
3 more workouts you can do at almost any gym to target the hamistrings.
🔴 Seated Leg press (wide) : keep your feet wide, toes slightly flared out, and focus on pressing through the motion using the hamstrings.
🔴 Seated Leg Curl:
My least favorite out of all the leg curl machines, but it will still work if it’s all you got! Make sure the knee support is down above your knee cap, and have your toes pointed down when your curl the arm down.
🔴 lying leg curl: my 2nd favorite leg curl machine. My first favorite is standing tho. . Keep yourself pulled tight against the bench and squeeze back using your hamstrings and touch your butt. If you get pain in your lower back lighten the weight and focus on curling with the hamstrings and not trying to torque it with the back. -
#Lunges are a great exercise, so let’s make sure you perform them correctly with this first exercise drill. #superband from @perform_better #performbetter .
1. On the floor get into #alignment and find your #balance. (Please take your time as I did here.) #Focus on maintaining this throughout the entire movement. .
2. Push the band slightly out without rolling out your #ankle. This will engage your outer #glutes
3. Keep your #hips square. As you can see, I make the adjustments as needed. .
* Then add weight and complete your #lunge #legworkout #corework #functional #stability .
. I finally stopped being shy with my body. 🔥 #motivationmonday #progress
Looking for KILLER quad/inner thigh workouts like this one! Join the February In Gym 8 Week Challenge group! $25 for 8 weeks of 1hr workouts, nutrition, weekly check-ins and guidance through the whole process! Link in bio for more info.
Format (be sure to check all form in videos as there are new variations):
Exercise 1 & 2 (superset) - 10 reps exercise 1, 20 reps exercise to. Break after completing both back to back, then repeat 4 times total
Exercise 3 - 10 Reps per Leg for 3 sets.
Exercise 4 - 5 reps @ 150 # 2 sets. 10 Reps @ 120 # 2 sets. 15 Reps @ 90 # 2 sets. 20 Reps @ 60 # 2 sets. Take 15sec breaks in between each set.
Exercise 5 - 2 side steps (leg closest in has attachment), 3 inner thigh kicks, 2 side steps back in. Repeat total if 5 times then break for 15sec. Go for 2 Rounds per leg.
Exercise 6 - 3 sets of 25 reps.
Exercise 7 - 10 jumps, 30sec walking. Go for 1 song.
#challengeworkout #challengeyourself #quadworkout #quadday #fabletics #myfabletics #thefitmama #legworkout #legexercises #quadworkout #squat #girlswholift #bossgirls #girlboss #liftheavy #stronger
❗️ Banded Split Squat from Pins ❗️
🔥 If you’re tryna feel explosive and strong on your lower body day, give these dawgs a go. Split squats overall are great for exposing any unilateral weaknesses or for athletes whose hips shift while squatting. For baseball players: this movement should absolutely be a staple to your programming. The practicality and function is extremely relevant to the movements performed while throwing or hitting.
🔥 Even if you’re not competing, this is great for quads, hams, glutes, and core, while the back is working to stabilize too. Keep it within rep ranges of 4-8 per leg if you are going to use it as a primary strength movement.