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  • Are you a QUADZILLA or a GLUTE GAL? ☺️ Here’s some tips on how to tweak your squats and lunges into your personal preference wether you’re a quad or glute dominant babe ☺️💗 you’ll work your quads, glutes & hams in all these moves but you can put more or less emphasis on a muscle group by doing this! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ Front foot close to your body, back up right and short step forward - more quads. Take a longer step (forward or reverse) and let your back lean forward for more glute/ham focus. A bench to elevate your foot behind you is another tip! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ Smith squat with feet close to your body in a narrow or neutral stance - more quads. Take a big step forward and lean your back on the bar, go as deep as possible and push through your heels for more glute involvement! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣ Heels elevated to help with ankle mobility (range of motion), weight in front of you to help your back keep straight - more quads. Let the weights go at your sides, widen your stance and add a glute band for more glute focus. Remember, our glutes are more than 1 muscle! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
💗 HOPE YOU FIND THIS HELPFUL⠀
.⠀
👉 Follow us for more gym tips & tricks @fitguru101⠀
________________________________⠀
#fitfam #fitness #fitnessmotivation #fitnessjourney #fitlife #workout #legs#workoutmotivation #workoutvideo #glutes #squats #squatbooty #legday#gluteworkout  #bootyfordays#leg#legworkout#quads#womanwholift#bossbabe#quadzilla#leggings#gymmotivation#workoutmotivation#workoutroutine#workout #babe @linnlowes
  • @fitguru101 Profile picture

    @fitguru101

    Detroit, Michigan

    Are you a QUADZILLA or a GLUTE GAL? ☺️ Here’s some tips on how to tweak your squats and lunges into your personal preference wether you’re a quad or glute dominant babe ☺️💗 you’ll work your quads, glutes & hams in all these moves but you can put more or less emphasis on a muscle group by doing this! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    1️⃣ Front foot close to your body, back up right and short step forward - more quads. Take a longer step (forward or reverse) and let your back lean forward for more glute/ham focus. A bench to elevate your foot behind you is another tip! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    2️⃣ Smith squat with feet close to your body in a narrow or neutral stance - more quads. Take a big step forward and lean your back on the bar, go as deep as possible and push through your heels for more glute involvement! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    3️⃣ Heels elevated to help with ankle mobility (range of motion), weight in front of you to help your back keep straight - more quads. Let the weights go at your sides, widen your stance and add a glute band for more glute focus. Remember, our glutes are more than 1 muscle! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    💗 HOPE YOU FIND THIS HELPFUL⠀
    .⠀
    👉 Follow us for more gym tips & tricks @fitguru101
    ________________________________⠀
    #fitfam #fitness #fitnessmotivation #fitnessjourney #fitlife #workout #legs #workoutmotivation #workoutvideo #glutes #squats #squatbooty #legday #gluteworkout #bootyfordays #leg #legworkout #quads #womanwholift #bossbabe #quadzilla #leggings #gymmotivation #workoutmotivation #workoutroutine #workout #babe @linnlowes

  •  568  4  13 October, 2019
  • If you watch my IG stories, you would know that I started a new diet & training plan created especially for me by my boyfriend and personal trainer @kylegrosshanten •
Just a few days in and he has already made adjustments to my diet. Mainly taking out whey protein and substituting for real food options. •
Everyone handles and digests supplemental protein powders in different ways. For me, I got very bloated and my stomach was so uncomfortable almost painful 😣
•
Sometimes it can just be the adjustment to a new diet but I suspected it was the protein right away since I have had similar instances before. •
Making improvements to your body doesn’t have to be a painful process! Trust your body! This journey is also about learning more about yourself. It’s trying NEW things and seeing which WORKS best for YOU! •
I have had a few people suggest other alternatives for supplemental protein that aren’t whey based. I will be checking these out because it’s wonderful to have options that fit your needs! •
Comment below what your favorites are!
  • @ashleykatheryn Profile picture

    @ashleykatheryn

    EōS Fitness

    If you watch my IG stories, you would know that I started a new diet & training plan created especially for me by my boyfriend and personal trainer @kylegrosshanten
    Just a few days in and he has already made adjustments to my diet. Mainly taking out whey protein and substituting for real food options. •
    Everyone handles and digests supplemental protein powders in different ways. For me, I got very bloated and my stomach was so uncomfortable almost painful 😣

    Sometimes it can just be the adjustment to a new diet but I suspected it was the protein right away since I have had similar instances before. •
    Making improvements to your body doesn’t have to be a painful process! Trust your body! This journey is also about learning more about yourself. It’s trying NEW things and seeing which WORKS best for YOU! •
    I have had a few people suggest other alternatives for supplemental protein that aren’t whey based. I will be checking these out because it’s wonderful to have options that fit your needs! •
    Comment below what your favorites are!

  •  119  12  12 October, 2019
  • not rly much going on just waking up - going to work - going to crossfit - coming home and having dinner - going to bed 
you can call it a routine
not rly much more exciting things coming for u sry lol
  • @xfloorvastmans Profile picture

    @xfloorvastmans

    Maaseik

    not rly much going on just waking up - going to work - going to crossfit - coming home and having dinner - going to bed
    you can call it a routine
    not rly much more exciting things coming for u sry lol

  •  317  11  14 October, 2019
  • It’s a leg day! 💕 (@fitguru101)⠀
⠀⠀
⠀⠀
Swipe, save, let’s gooo 💘 ⠀
⠀⠀
💕 Dumbbell kneeling squat (4 x 12): we’re driving with the glutes, and keeping the back neutral 🙏 ⠀
⠀⠀
💕 Contralateral KB rack lunge (3 x 12 per side): contralateral means we’re loading the opposite side of the body to the working side, and has been repeatedly shown to significantly change the muscles activated in single-sided movements ⠀
⠀⠀
💕 Pause squat into jump squat (3 x 8): hold for 3s and then jump as high as you can! The instant change in tempos from one extreme to other will engage your legs so differently to standard constant tempo training 🙏 ⠀
⠀⠀
💕 Back squats into pause squats (3 x 6 squats and then 6s hold): this one will burnnnn but you’ll have trained squats through a whole range of movement speeds which has so many benefits for getting more athletic and feeling more badass 💪 ⠀
⠀⠀
💕 Single arm KB swings (4 x 16 total): I show three variations here - the most simple is first, but you can progress onto the second and the third version as you become more and more of a pro 🙌 ⠀
⠀⠀
And that’s it! Longer rest periods (90s+) are perfect for this session because the explosive and static movements will be real burners if you’re not super used to them! ⠀
⠀
.⠀
👉 Follow us for more gym tips & tricks @fitguru101⠀
________________________________⠀
#fitfam #fitness #fitnessmotivation #fitnessjourney #fitlife #workout #legs#workoutmotivation #workoutvideo #glutes #squats #squatbooty #legday#gluteworkout  #bootyfordays#leg#legworkout#quads#womanwholift#bossbabe#quadzilla#leggings#gymmotivation#workoutmotivation#workoutroutine#workout #babe @natacha.oceane
  • @fitguru101 Profile picture

    @fitguru101

    New York, New York

    It’s a leg day! 💕 (@fitguru101)⠀
    ⠀⠀
    ⠀⠀
    Swipe, save, let’s gooo 💘 ⠀
    ⠀⠀
    💕 Dumbbell kneeling squat (4 x 12): we’re driving with the glutes, and keeping the back neutral 🙏 ⠀
    ⠀⠀
    💕 Contralateral KB rack lunge (3 x 12 per side): contralateral means we’re loading the opposite side of the body to the working side, and has been repeatedly shown to significantly change the muscles activated in single-sided movements ⠀
    ⠀⠀
    💕 Pause squat into jump squat (3 x 8): hold for 3s and then jump as high as you can! The instant change in tempos from one extreme to other will engage your legs so differently to standard constant tempo training 🙏 ⠀
    ⠀⠀
    💕 Back squats into pause squats (3 x 6 squats and then 6s hold): this one will burnnnn but you’ll have trained squats through a whole range of movement speeds which has so many benefits for getting more athletic and feeling more badass 💪 ⠀
    ⠀⠀
    💕 Single arm KB swings (4 x 16 total): I show three variations here - the most simple is first, but you can progress onto the second and the third version as you become more and more of a pro 🙌 ⠀
    ⠀⠀
    And that’s it! Longer rest periods (90s+) are perfect for this session because the explosive and static movements will be real burners if you’re not super used to them! ⠀

    .⠀
    👉 Follow us for more gym tips & tricks @fitguru101
    ________________________________⠀
    #fitfam #fitness #fitnessmotivation #fitnessjourney #fitlife #workout #legs #workoutmotivation #workoutvideo #glutes #squats #squatbooty #legday #gluteworkout #bootyfordays #leg #legworkout #quads #womanwholift #bossbabe #quadzilla #leggings #gymmotivation #workoutmotivation #workoutroutine #workout #babe @natacha.oceane

  •  129  1  3 hours ago
  • Vous aussi vous avez ressorti la doudoune ?
Réellement je suis en direct du legday et le 2ème jour de diète est entamé. 
Pas d’écart (et croyez moi c’est dur pour moi). Mes tupps ce n’est pas encore le feu niveau goût, je remarque juste que j’ai beaucoup plus d’énergie au training! 🔥
En deficit calorique mais je mange pas mal et je n’ai pas le ventre vide quand je m’entraîne. 
Bon traning pour les tardifs ! 👊🏻
  • @fannymcl_ Profile picture

    @fannymcl_

    Vous aussi vous avez ressorti la doudoune ?
    Réellement je suis en direct du legday et le 2ème jour de diète est entamé.
    Pas d’écart (et croyez moi c’est dur pour moi). Mes tupps ce n’est pas encore le feu niveau goût, je remarque juste que j’ai beaucoup plus d’énergie au training! 🔥
    En deficit calorique mais je mange pas mal et je n’ai pas le ventre vide quand je m’entraîne.
    Bon traning pour les tardifs ! 👊🏻

  •  174  6  15 October, 2019
  • A sky full of stars and he was staring at her. 🖤 @vwgtiii ⠀
Head over @flowdesignsaus for all your splitter & side skirts needs! ❤️⠀
➖➖➖➖➖➖➖➖➖➖➖➖➖➖⠀⠀
DIRECT MESSAGE FOR VWHUB STICKERS! 📲⠀⠀
⠀⠀
Be apart of the Vag Family and use #vwhub & #vag_family for shoutouts, likes & comments! 🙌🏼👍🏼📲
  • @vw_hub Profile picture

    @vw_hub

    A sky full of stars and he was staring at her. 🖤 @vwgtiii
    Head over @flowdesignsaus for all your splitter & side skirts needs! ❤️⠀
    ➖➖➖➖➖➖➖➖➖➖➖➖➖➖⠀⠀
    DIRECT MESSAGE FOR VWHUB STICKERS! 📲⠀⠀
    ⠀⠀
    Be apart of the Vag Family and use #vwhub & #vag_family for shoutouts, likes & comments! 🙌🏼👍🏼📲

  •  392  15  6 hours ago
  • Raise your words not your voice. It’s rain that grows flowers, not thunder. 🥀⠀
⠀
Check out @flowdesignsaus for your own flow kit 🤩⠀
⠀⠀
Custom plate keychain check out @plategame 🤙🏼
  • @vwgtiii Profile picture

    @vwgtiii

    Australia

    Raise your words not your voice. It’s rain that grows flowers, not thunder. 🥀⠀

    Check out @flowdesignsaus for your own flow kit 🤩⠀
    ⠀⠀
    Custom plate keychain check out @plategame 🤙🏼

  •  1,375  66  9 October, 2019
  • Señorita🖤🤤
  • @esperass Profile picture

    @esperass

    Señorita🖤🤤

  •  1,138  8  11 October, 2019
  • I’m coming for everything they said I couldn’t have. 🖤⠀
⠀
Head over @flowdesignsaus for all your splitter & side skirts needs! ❤️⠀
➖➖➖➖➖➖➖➖➖➖➖➖➖➖⠀⠀
DIRECT MESSAGE FOR VWHUB STICKERS! 📲⠀⠀
⠀⠀
Be apart of the Vag Family and use #vwhub & #vag_family for shoutouts, likes & comments! 🙌🏼👍🏼📲
  • @vw_hub Profile picture

    @vw_hub

    I’m coming for everything they said I couldn’t have. 🖤⠀

    Head over @flowdesignsaus for all your splitter & side skirts needs! ❤️⠀
    ➖➖➖➖➖➖➖➖➖➖➖➖➖➖⠀⠀
    DIRECT MESSAGE FOR VWHUB STICKERS! 📲⠀⠀
    ⠀⠀
    Be apart of the Vag Family and use #vwhub & #vag_family for shoutouts, likes & comments! 🙌🏼👍🏼📲

  •  475  33  7 October, 2019
  • Tenk å bli så glad av å løfta ting 🤷🏻‍♀️
.
Eg e så takknemlig for at eg får styra på med da eg elske, og at så mange av deko har lyst å følga meg på veien 💛 Trening gir meg så utrulig mykje her i livet, og da gir meg endå meir når eg veit at eg får dela den treningsgleden med andre 💛
  • @trinekleiveland Profile picture

    @trinekleiveland

    Bergen, Hordaland

    Tenk å bli så glad av å løfta ting 🤷🏻‍♀️
    .
    Eg e så takknemlig for at eg får styra på med da eg elske, og at så mange av deko har lyst å følga meg på veien 💛 Trening gir meg så utrulig mykje her i livet, og da gir meg endå meir når eg veit at eg får dela den treningsgleden med andre 💛

  •  374  25  15 October, 2019