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Latest #lowerbodyworkout Posts

  • #paidpartnership Talent is God-given; be humble. Fame is man-given; be thankful. Conceit is self-given; be careful. ✨LIKE / SHARE / SAVE for later 🔥LEG DAY w/ The Coldest Water🔥 Use code ‘DEE’ for free shipping.
1- 15
2- 15 each leg
3- 20
4- 15 each leg
5- 20
FOUR ROUNDS ❤️ #ad
  • #paidpartnership Talent is God-given; be humble. Fame is man-given; be thankful. Conceit is self-given; be careful. ✨LIKE / SHARE / SAVE for later 🔥LEG DAY w/ The Coldest Water🔥 Use code ‘DEE’ for free shipping.
    1- 15
    2- 15 each leg
    3- 20
    4- 15 each leg
    5- 20
    FOUR ROUNDS ❤️ #ad

  •  72  2  34 minutes ago
  • LEG DAY GAINZZZ!!! - Full ROUTINE.

This is my current leg day that @the_lifestyle_fit has me doing. This is MY current routine so it may not fit for you at this moment. If you are just starting to lift, you most likely shouldn't be doing 7 sets of 4 reps.

A. Back Squat 7 x 4

B1. Front Foot Elevated Split Squat 4 x 10
B2. Single Leg Lying Leg Curl 4 x 8

C1. Leg Press 4 x 15
C2. Back Extension - BB - Snatch Grip

If you'd like to try out this routine, but have questions on how you can tweak it to fit you, DM me. I'll help you out.

Remember there is no need to overcomplicate your programs. Stick to the basics and go as heavy as you can.

#strengthtraining #legday #legdayworkout #lowerbodyworkout #backsquats #splitsquats #legdayworkouts #legdaygains #fitnesshelp #exerciseroutine #gymroutine
  • LEG DAY GAINZZZ!!! - Full ROUTINE.

    This is my current leg day that @the_lifestyle_fit has me doing. This is MY current routine so it may not fit for you at this moment. If you are just starting to lift, you most likely shouldn't be doing 7 sets of 4 reps.

    A. Back Squat 7 x 4

    B1. Front Foot Elevated Split Squat 4 x 10
    B2. Single Leg Lying Leg Curl 4 x 8

    C1. Leg Press 4 x 15
    C2. Back Extension - BB - Snatch Grip

    If you'd like to try out this routine, but have questions on how you can tweak it to fit you, DM me. I'll help you out.

    Remember there is no need to overcomplicate your programs. Stick to the basics and go as heavy as you can.

    #strengthtraining #legday #legdayworkout #lowerbodyworkout #backsquats #splitsquats #legdayworkouts #legdaygains #fitnesshelp #exerciseroutine #gymroutine

  •  29  1  1 hour ago
  • This morning I got in a lower body workout. Still no word on my right leg after my doctors appointment and tests yesterday so I’ll continue to train lower body but I’ll just keep doing the lower body exercises that don’t cause my pain to get worse. Here are the exercises that I did:

1️⃣Barbell Bridges (with band around the knees) 4x10-12

2️⃣Landmine Squats 4x10

Superset:
3️⃣Kickstand Deadlift with landmine 3x12
3️⃣Single Leg Step Ups with Kettlebells 3x10

4️⃣Single leg Extension with resistance band/ankle weights 3x15 each leg (no video)

5️⃣Weighted Hollow hold 4x30 seconds 
#fitness #strengthtraining #lowerbodyworkout #personaltrainer #juststrongambassador #womenwholift #bodybuilding #saturdays #fitnesslife #fitnessislife #workout
  • This morning I got in a lower body workout. Still no word on my right leg after my doctors appointment and tests yesterday so I’ll continue to train lower body but I’ll just keep doing the lower body exercises that don’t cause my pain to get worse. Here are the exercises that I did:

    1️⃣Barbell Bridges (with band around the knees) 4x10-12

    2️⃣Landmine Squats 4x10

    Superset:
    3️⃣Kickstand Deadlift with landmine 3x12
    3️⃣Single Leg Step Ups with Kettlebells 3x10

    4️⃣Single leg Extension with resistance band/ankle weights 3x15 each leg (no video)

    5️⃣Weighted Hollow hold 4x30 seconds
    #fitness #strengthtraining #lowerbodyworkout #personaltrainer #juststrongambassador #womenwholift #bodybuilding #saturdays #fitnesslife #fitnessislife #workout

  •  16  2  1 hour ago
  • Who doesn’t love a basic leg and booty workout?! .
.
Here is a low weight high rep workout to try!
.
🔹Bulgarian split squat 15x3 each side
🔹Quick deadlift 15-20x3
🔹Single leg rdl 12-15x3 each side .
🔹Side lunge pulse 8-12 each side
🔹Back kicks 12-15 each side .
.
.
Like and save for later 💪🏼
Ps this is an old video, still in recovery mode
  • Who doesn’t love a basic leg and booty workout?! .
    .
    Here is a low weight high rep workout to try!
    .
    🔹Bulgarian split squat 15x3 each side
    🔹Quick deadlift 15-20x3
    🔹Single leg rdl 12-15x3 each side .
    🔹Side lunge pulse 8-12 each side
    🔹Back kicks 12-15 each side .
    .
    .
    Like and save for later 💪🏼
    Ps this is an old video, still in recovery mode

  •  46  1  1 hour ago
  • Don’t forget to hit the gym this weekend before you do all that fun stuff and eat all that good food. You won’t feel as guilty lol Enjoy yourself! 💪🏾🔥 @lilli_d4
  • Don’t forget to hit the gym this weekend before you do all that fun stuff and eat all that good food. You won’t feel as guilty lol Enjoy yourself! 💪🏾🔥 @lilli_d4

  •  17  2  2 hours ago
  • The safety bar:
Not all gyms have it, so if you’re blessed enough to train at a facility that has one of these, I HIGHLY recommend giving it a try.
.
Take a look at my lower limbs while I descend in my squat. You’ll notice that most of the movement is occurring at my HIPS, and my knees are following along for the ride.
.
This is the biggest advantage of using the safety bar. It allows one to focus on using the POSTERIOR CHAIN (glutes, hamstrings) as the prime movers for the squat. This is something that a lot of people (including my younger self) struggle with when training their legs. Becoming too quad dominant is a huge reason why a lot of us end up with knee pain, low back pain, and an early plateau in training performance. The glutes should be THE muscles that get you out of the pocket at your bottom position, and your quads and hamstrings should be there to assist throughout the rep.
.
If this isn’t enough of a reason to focus on the posterior chain, consider this: a HUGE reason why so many athletes tear their ACL’s is due to an excessively large quad/hamstring ratio. The hamstrings are THE dynamic stabilizers at the knee, which means that any athlete that uses their legs rely on these muscles when they run, change direction, or adapt  their body position to a stimulus. Adequate hamstring strength is absolutely PARAMOUNT for both performance and longetivity. 
Have fun. 
#safetybarsquats #posteriorchain #acl #gluteworkout #hamstringstrength #athletictherapy #kneepain #lowerbodyworkout
  • The safety bar:
    Not all gyms have it, so if you’re blessed enough to train at a facility that has one of these, I HIGHLY recommend giving it a try.
    .
    Take a look at my lower limbs while I descend in my squat. You’ll notice that most of the movement is occurring at my HIPS, and my knees are following along for the ride.
    .
    This is the biggest advantage of using the safety bar. It allows one to focus on using the POSTERIOR CHAIN (glutes, hamstrings) as the prime movers for the squat. This is something that a lot of people (including my younger self) struggle with when training their legs. Becoming too quad dominant is a huge reason why a lot of us end up with knee pain, low back pain, and an early plateau in training performance. The glutes should be THE muscles that get you out of the pocket at your bottom position, and your quads and hamstrings should be there to assist throughout the rep.
    .
    If this isn’t enough of a reason to focus on the posterior chain, consider this: a HUGE reason why so many athletes tear their ACL’s is due to an excessively large quad/hamstring ratio. The hamstrings are THE dynamic stabilizers at the knee, which means that any athlete that uses their legs rely on these muscles when they run, change direction, or adapt their body position to a stimulus. Adequate hamstring strength is absolutely PARAMOUNT for both performance and longetivity.
    Have fun.
    #safetybarsquats #posteriorchain #acl #gluteworkout #hamstringstrength #athletictherapy #kneepain #lowerbodyworkout

  •  12  2  3 hours ago
  • Happy weekend everyone! ♥️
Logan didn’t realize it was Saturday and woke up at 5am ready to go! So after a long week, mommy is dragging a little 😴 #imgettingold 😂 After much play time, I grabbed a few minutes to film a workout... And of course little man 👦🏻 made his way into it 😍 
Grab a long resistance band (I 💛 @hopefitnessgear ) and give this #totalbodyworkout a try or save 📍 for later!

Exercises:
1️⃣ Weighted 👦🏻 squats 😍
2️⃣ Reverse lunge & shoulder horizontal abduction (squeeze those shoulder blades together! Postural #stability 💪🏻)
3️⃣ Crunch to full body extension
4️⃣ Deadlift to shoulder press & #squat 
5️⃣ Upright row to walk out into plank and alt. renegade row (Logan was standing next to the 📱 and realized it was there so grabbed it at the end 😂)
6️⃣ Squat to alt. twist & raise
7️⃣ Bent over row to extension 
8️⃣ 👦🏻 KB swings 😍
9️⃣ The last 2 are funny ones of my active babe! He knows where the 📱 is now when I film (or attempt to 🤪) so he thinks it’s so funny to grab it (turn on sound for baby laughter 🤭) and also today while cleaning his room I spotted him stepping up onto his step using the crib bars for support. He climbs on everything he can these days but I wasn’t ready for this one 😅🙃 ✅ Perform 10 reps each exercise (10 reps each side where applicable) for 3 rounds ✅ 
Save and share! ♥️ I really enjoy creating workouts and sharing with you all. I hope they’re helpful and beneficial. If you have any requests for exercises/ workouts, please let me know! #jsatterfitness ➖➖➖➖➖➖➖➖➖➖➖ 🛑 Always consult a healthcare professional prior to beginning an exercise routine, especially pre/ post natal. ♥️ ▪️ #funfitness #postbabybody #fatburn #fitmoms #fullbodyworkout #postpartumjourney #circuittraining #workoutathome #strongbody #lifetimefitness #mommyandme #resistancebandsworkout #workoutvideos #homeworkout #lowerbodyworkout 
@womenshealthmag @postpartum @adidaswomen @fit_moms_of_ig
  • Happy weekend everyone! ♥️
    Logan didn’t realize it was Saturday and woke up at 5am ready to go! So after a long week, mommy is dragging a little 😴 #imgettingold 😂 After much play time, I grabbed a few minutes to film a workout... And of course little man 👦🏻 made his way into it 😍
    Grab a long resistance band (I 💛 @hopefitnessgear ) and give this #totalbodyworkout a try or save 📍 for later!

    Exercises:
    1️⃣ Weighted 👦🏻 squats 😍
    2️⃣ Reverse lunge & shoulder horizontal abduction (squeeze those shoulder blades together! Postural #stability 💪🏻)
    3️⃣ Crunch to full body extension
    4️⃣ Deadlift to shoulder press & #squat
    5️⃣ Upright row to walk out into plank and alt. renegade row (Logan was standing next to the 📱 and realized it was there so grabbed it at the end 😂)
    6️⃣ Squat to alt. twist & raise
    7️⃣ Bent over row to extension
    8️⃣ 👦🏻 KB swings 😍
    9️⃣ The last 2 are funny ones of my active babe! He knows where the 📱 is now when I film (or attempt to 🤪) so he thinks it’s so funny to grab it (turn on sound for baby laughter 🤭) and also today while cleaning his room I spotted him stepping up onto his step using the crib bars for support. He climbs on everything he can these days but I wasn’t ready for this one 😅🙃 ✅ Perform 10 reps each exercise (10 reps each side where applicable) for 3 rounds ✅
    Save and share! ♥️ I really enjoy creating workouts and sharing with you all. I hope they’re helpful and beneficial. If you have any requests for exercises/ workouts, please let me know! #jsatterfitness ➖➖➖➖➖➖➖➖➖➖➖ 🛑 Always consult a healthcare professional prior to beginning an exercise routine, especially pre/ post natal. ♥️ ▪️ #funfitness #postbabybody #fatburn #fitmoms #fullbodyworkout #postpartumjourney #circuittraining #workoutathome #strongbody #lifetimefitness #mommyandme #resistancebandsworkout #workoutvideos #homeworkout #lowerbodyworkout
    @womenshealthmag @postpartum @adidaswomen @fit_moms_of_ig

  •  193  10  3 hours ago
  • 💪REVERSE PLANK BENEFITS⚡️⠀
-⠀
Follow for more fitness/nutrition info✅⠀
-⠀
📄The reverse plank is a great bodyweight exercise for strengthening your core and your posterior muscles. If you perform the exercise correctly, it will isolate and strengthen not just the gluteal muscles but also your hamstrings, abs and lower back.⠀
-⠀
📌Aside from achieving a strong core, reverse plank has many other benefits making it a worthwhile exercise.⠀
-Helpful in preventing injuries⠀
-Good for easing and even eliminating back pains⠀
-Because of a strong core, it provides protection to the internal organs and the central nervous system⠀
-Helps in improving posture for better self-confidence⠀
-Improves running due to the strong core1⠀
-Helpful in improving balance⠀
-⠀
🌐Like the traditional plank exercise, the reverse plank is a bodyweight exercise that is done without equipment. Like the name suggests, the exercise is essentially the opposite of the traditional plank.⠀
-⠀
The body is in the same position, only facing up. The heels rest on the floor instead of the toes. The arms similarly support the body.⠀
-⠀
Save this for later so that you can use it! 👌⠀
-⠀
via @snm.fit⠀
-⠀
Tag a friend that could use this!👇⠀
  • 💪REVERSE PLANK BENEFITS⚡️⠀
    -⠀
    Follow for more fitness/nutrition info✅⠀
    -⠀
    📄The reverse plank is a great bodyweight exercise for strengthening your core and your posterior muscles. If you perform the exercise correctly, it will isolate and strengthen not just the gluteal muscles but also your hamstrings, abs and lower back.⠀
    -⠀
    📌Aside from achieving a strong core, reverse plank has many other benefits making it a worthwhile exercise.⠀
    -Helpful in preventing injuries⠀
    -Good for easing and even eliminating back pains⠀
    -Because of a strong core, it provides protection to the internal organs and the central nervous system⠀
    -Helps in improving posture for better self-confidence⠀
    -Improves running due to the strong core1⠀
    -Helpful in improving balance⠀
    -⠀
    🌐Like the traditional plank exercise, the reverse plank is a bodyweight exercise that is done without equipment. Like the name suggests, the exercise is essentially the opposite of the traditional plank.⠀
    -⠀
    The body is in the same position, only facing up. The heels rest on the floor instead of the toes. The arms similarly support the body.⠀
    -⠀
    Save this for later so that you can use it! 👌⠀
    -⠀
    via @snm.fit
    -⠀
    Tag a friend that could use this!👇⠀

  •  8  1  3 hours ago
  • short on time? Here’s a do anywhere, hip opening, #lowerbodyworkout that hits a lot at once. bc it’s Indian summer in SF and we’re all just trying to get outside asap ✌🏼☀️⠀
⠀
A couple things: ⠀
⠀
1 - this video is sped up (again, OCD about matching the beat to the movement). please do this a lot slower if you try it. ⠀
⠀
2 - my form isn’t that great bc it was windy AF, my body was tired, & I was standing on an uneven surface with a huge curve. would rather show perfect form, but sometimes you fall short and that’s okay.🤷‍♀️ ⠀

also, NYC GUIDE IS UP! Sharing my top spots to sweat, eat, and recover in the Mecca of wellness. Link is in my profile ⬆️
  • short on time? Here’s a do anywhere, hip opening, #lowerbodyworkout that hits a lot at once. bc it’s Indian summer in SF and we’re all just trying to get outside asap ✌🏼☀️⠀

    A couple things: ⠀

    1 - this video is sped up (again, OCD about matching the beat to the movement). please do this a lot slower if you try it. ⠀

    2 - my form isn’t that great bc it was windy AF, my body was tired, & I was standing on an uneven surface with a huge curve. would rather show perfect form, but sometimes you fall short and that’s okay.🤷‍♀️ ⠀
    
also, NYC GUIDE IS UP! Sharing my top spots to sweat, eat, and recover in the Mecca of wellness. Link is in my profile ⬆️

  •  527  5  3 hours ago
  • Um Verspannungen im Gluteus Maximus (großer Gesäßmuskel) zu lösen, setze dich mit einer Gesäßhälfte auf einen Faszienball/Tennisball, suche den Punkt wo du die Verspannung spürst und lasse dich mit jeder Ausatmung tiefer in den Ball hineinsinken. Durch Anwinkeln und Außenrotation des Beines übst du mehr Druck auf den Ball aus und kannst so Entspannung in die Gesäßmuskulatur bekommen. 
Durch ständiges Sitzen sind Verspannungen/Stress im unteren Rücken vorprogrammiert. Bringe Entspannung in den Rückenstrecker mithilfe eines Tennisballs. Links und rechts seitlich neben der Wirbelsäule verläuft der Rückenstrecker. Positioniere den Ball dort wo du die Verspannung spürst und lasse dich mit jedem Ausatmen tiefer in den Ball hineinsinken. (Ball nicht auf der Wirbelsäule platzieren!) Den Druck auf den Ball kannst du mit Beugung bzw. Streckung der Beine steuern.
Streckung: Druck auf den Ball wird minimiert.
Beugung:  Druck auf den Ball wird erhöht. 
Durch Auswärtsbewegung des Beines kannst du die Verspannung weiter bearbeiten und lösen.

Viel Spaß beim Nachmachen!

#faszien #faszienworkout #triggern #fitness #workout #power #strength #justdoit #fullbodyworkout #nikewomen #nike #nikesportswear #sport #sportmotivation #sportlife #homeworkout #bodyweighttraining #upperbodyworkout #lowerbodyworkout #musceles #mothernature #sportimfreien #workoutinspiration
  • Um Verspannungen im Gluteus Maximus (großer Gesäßmuskel) zu lösen, setze dich mit einer Gesäßhälfte auf einen Faszienball/Tennisball, suche den Punkt wo du die Verspannung spürst und lasse dich mit jeder Ausatmung tiefer in den Ball hineinsinken. Durch Anwinkeln und Außenrotation des Beines übst du mehr Druck auf den Ball aus und kannst so Entspannung in die Gesäßmuskulatur bekommen.
    Durch ständiges Sitzen sind Verspannungen/Stress im unteren Rücken vorprogrammiert. Bringe Entspannung in den Rückenstrecker mithilfe eines Tennisballs. Links und rechts seitlich neben der Wirbelsäule verläuft der Rückenstrecker. Positioniere den Ball dort wo du die Verspannung spürst und lasse dich mit jedem Ausatmen tiefer in den Ball hineinsinken. (Ball nicht auf der Wirbelsäule platzieren!) Den Druck auf den Ball kannst du mit Beugung bzw. Streckung der Beine steuern.
    Streckung: Druck auf den Ball wird minimiert.
    Beugung: Druck auf den Ball wird erhöht.
    Durch Auswärtsbewegung des Beines kannst du die Verspannung weiter bearbeiten und lösen.

    Viel Spaß beim Nachmachen!

    #faszien #faszienworkout #triggern #fitness #workout #power #strength #justdoit #fullbodyworkout #nikewomen #nike #nikesportswear #sport #sportmotivation #sportlife #homeworkout #bodyweighttraining #upperbodyworkout #lowerbodyworkout #musceles #mothernature #sportimfreien #workoutinspiration

  •  9  6  4 hours ago
  • Finally announcing I started a partnership with @fitplan_app ✔️ I haven’t felt this good in months, only 4 weeks into my Lifestyle guide by @jenselter & I’m already seeing insane results so I thought I’d share some of my favourite moves for you 💪🏻 •
•
🔥deadlift to upright row 12X4 (each side) 🔥jumping splits 24X4 🔥20inch box jumps 12X4 🔥weighted step up 12X4 (each side) 🔥cross overs 40X4 🔥side plank raise 20X4 (each side) 
Rest 30 seconds in between each set ✔️
  • Finally announcing I started a partnership with @fitplan_app ✔️ I haven’t felt this good in months, only 4 weeks into my Lifestyle guide by @jenselter & I’m already seeing insane results so I thought I’d share some of my favourite moves for you 💪🏻 •

    🔥deadlift to upright row 12X4 (each side) 🔥jumping splits 24X4 🔥20inch box jumps 12X4 🔥weighted step up 12X4 (each side) 🔥cross overs 40X4 🔥side plank raise 20X4 (each side)
    Rest 30 seconds in between each set ✔️

  •  41  4  4 hours ago
  • Lower body session 🍑🔥 -
1️⃣ 1 1/4 Hip Thrusts (4X8-10 reps) then drop the weight and perform 1 set X20 reps
2️⃣ Heel elevated goblet squat (4X10 reps)
3️⃣ Seated leg curl (not show- 4X8 reps)
4️⃣ Cable hip extensions (3X15 reps each leg)
5️⃣ Cable abduction (2X10 reps each leg)
6️⃣ 45 degree hyperextension w/ glute focus (3X30 reps- rounding your back, tucking your chin and moving through hips allows less work from back muscles and more work from glutes and hammies)
7️⃣ Spread eagle reverse hypers into banded hip thrust abductions (30 seconds of work each exercise for 3 minutes straight)
.
.
#gym #fitness #fit #glutes #lowerbodyworkout #barbellworkout #hipthrusts #workoutprogram #activelifestyle #strongwomen #muscles #womenwholift #portland #pdx #portlandfitness #pdxfit
  • Lower body session 🍑🔥 -
    1️⃣ 1 1/4 Hip Thrusts (4X8-10 reps) then drop the weight and perform 1 set X20 reps
    2️⃣ Heel elevated goblet squat (4X10 reps)
    3️⃣ Seated leg curl (not show- 4X8 reps)
    4️⃣ Cable hip extensions (3X15 reps each leg)
    5️⃣ Cable abduction (2X10 reps each leg)
    6️⃣ 45 degree hyperextension w/ glute focus (3X30 reps- rounding your back, tucking your chin and moving through hips allows less work from back muscles and more work from glutes and hammies)
    7️⃣ Spread eagle reverse hypers into banded hip thrust abductions (30 seconds of work each exercise for 3 minutes straight)
    .
    .
    #gym #fitness #fit #glutes #lowerbodyworkout #barbellworkout #hipthrusts #workoutprogram #activelifestyle #strongwomen #muscles #womenwholift #portland #pdx #portlandfitness #pdxfit

  •  26  2  4 hours ago

Top #lowerbodyworkout Posts

  • I’m never going to get over how beautiful this view is 🌊 ☀️
  • I’m never going to get over how beautiful this view is 🌊 ☀️

  •  7,783  139  10 September, 2019
  • 🙌🏻 🥞💪🏻 ABS are made in the kitchen starting with your nutrition and the food you put in your body. This is why @abs_proteinpancakes was created to provide you with the highest quality of All Natural Proteins that are Low Carb, Low Sugar, and delicious to help you with the “abs are made in the kitchen” part. 😉😆 Repost @abs_proteinpancakes -
-
💪🏻 You tone up and build strength (lean muscle) in the gym which is why we created @absfitlifetv to provide you with workouts that help “tone up” and strengthen your total body with minimal equipment in less than 30 minutes 😉💪🏻 -
-
👉🏼 Your food and your workouts go hand in hand to get you maximum results in creating a body you love. Check out our ABS Protein Pancakes and ABS Fit Life TV at the link in the bio. ☝🏼 We’ve got your food and fitness needs covered 😉💪🏻🥞
  • 🙌🏻 🥞💪🏻 ABS are made in the kitchen starting with your nutrition and the food you put in your body. This is why @abs_proteinpancakes was created to provide you with the highest quality of All Natural Proteins that are Low Carb, Low Sugar, and delicious to help you with the “abs are made in the kitchen” part. 😉😆 Repost @abs_proteinpancakes -
    -
    💪🏻 You tone up and build strength (lean muscle) in the gym which is why we created @absfitlifetv to provide you with workouts that help “tone up” and strengthen your total body with minimal equipment in less than 30 minutes 😉💪🏻 -
    -
    👉🏼 Your food and your workouts go hand in hand to get you maximum results in creating a body you love. Check out our ABS Protein Pancakes and ABS Fit Life TV at the link in the bio. ☝🏼 We’ve got your food and fitness needs covered 😉💪🏻🥞

  •  1,649  30  14 September, 2019
  • 🔸FOOT PLACEMENT VARIATIONS FOR THE LEG PRESS - by @breitfit🔸⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
📝 Did you know that there are actually multiple ways to use the leg press machine? It’s a big plate where you put your feet on when doing leg presses and chances are you already tried a view different stances out of curiosity of even accidently. Well let’s not take any chances any more and aim for knowing exactly what you are doing. Because: different stance means different focus of exercise stimulus.
Yes, you can actually put more emphasis on certain areas of your upper legs by shifting your stance.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ Let’s establish the center foot placement with a shoulder width stance as our baseline in which we achieve a balanced training effect on all included leg muscle.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ When shifting to a very wide stance on the center of the foot plate you will experience more stimulus on your vastus medialis (inner quad) while a super narrow stance will allow for more focus on the vastus lateralis (outer quad).
⠀⠀⠀⠀⠀⠀⠀⠀⠀
➕ Placing your feet on the higher end of the foot plate will involve your hamstrings and glutes to a bigger extend whereas placing them on the lower end will shift the main focus on the whole quadriceps.
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🔈Happy playing around with different foot placements. Let me know how this worked out for you! Tag a friend who should see this!
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#legpress #legpressmachine #hamstring #hamstringworkout #hamstrings #legtraining #legday #legday🍑 #legdays #legdayeveryday #legdayworkout #legdaymotivation #legdaygains #legdayproblems #legdayisthebestday #lowerbody #lowerbodyworkout #legexercises #fitnesstips #glutesworkout #fitnesstip #legworkouts #strengthening #gains #exercise #bolafit #gymtips #getfitwithbola #bolafitness #dublin
  • 🔸FOOT PLACEMENT VARIATIONS FOR THE LEG PRESS - by @breitfit🔸⠀⠀⠀⠀⠀⠀⠀⠀⠀
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    📝 Did you know that there are actually multiple ways to use the leg press machine? It’s a big plate where you put your feet on when doing leg presses and chances are you already tried a view different stances out of curiosity of even accidently. Well let’s not take any chances any more and aim for knowing exactly what you are doing. Because: different stance means different focus of exercise stimulus.
    Yes, you can actually put more emphasis on certain areas of your upper legs by shifting your stance.
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    ➕ Let’s establish the center foot placement with a shoulder width stance as our baseline in which we achieve a balanced training effect on all included leg muscle.
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    ➕ When shifting to a very wide stance on the center of the foot plate you will experience more stimulus on your vastus medialis (inner quad) while a super narrow stance will allow for more focus on the vastus lateralis (outer quad).
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    ➕ Placing your feet on the higher end of the foot plate will involve your hamstrings and glutes to a bigger extend whereas placing them on the lower end will shift the main focus on the whole quadriceps.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    🔈Happy playing around with different foot placements. Let me know how this worked out for you! Tag a friend who should see this!
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    #legpress #legpressmachine #hamstring #hamstringworkout #hamstrings #legtraining #legday #legday🍑 #legdays #legdayeveryday #legdayworkout #legdaymotivation #legdaygains #legdayproblems #legdayisthebestday #lowerbody #lowerbodyworkout #legexercises #fitnesstips #glutesworkout #fitnesstip #legworkouts #strengthening #gains #exercise #bolafit #gymtips #getfitwithbola #bolafitness #dublin

  •  1,121  12  20 September, 2019