#squatchallenge Instagram Photos & Videos

squatchallenge - 339.9K posts

Latest Instagram Posts

  • ❎ Something I get asked a lot is how to squat properly. I made a post a while back called "Why everyone squats differently" detailing how there is not one "perfect" way to squat. That being said, I think this is a great rule of thumb. I do think a lot of people can benefit from having a framework  and then deviate based on necessity/at the advice of a movement pro. Great content as always @achievefitnessboston
-
SQUAT: KNEE POSITION!
-
What’s up, Achievers?! @jasonlpak here with a quick tip on knee position during your squats! The big thing that we don’t want to see is your knee caving in inside the line of your big toe. We like knee position to be in line with somewhere around the 3rd-5th (pinky) toes. This helps to maintain a solid arch position in your foot, which can help to transfer stability to the knee.
-
If you’re having difficulty pushing your knees out in the bottom of the squat, try to flare your feet out slightly more. This can help to reduce ankle mobility requirements and allow you to squat down in a more comfortable manner.
-
Lastly, there are some elite Olympic lifters that actually purposely allow their knees to come inwards at the bottom of their squat, and seem to gain more power out of the hole because of it. However, they’ve most likely have been using this technique for many years and have developed the structural integrity throughout their joints to do so. They’re also in the performance realm; not the health and fitness realm so they’re going to adopt certain techniques to lift more weight. For the rest of us, keeping our knees in line with the 3rd-5th toes keeps our knees, feet, and ankles in a stable position and we can develop plenty of strength doing so.
-
We hope this post helps you out! Share with a friend who would appreciate it!
.
.
.
#squat #squats #squatting #squatlife #strongfirst
  • ❎ Something I get asked a lot is how to squat properly. I made a post a while back called "Why everyone squats differently" detailing how there is not one "perfect" way to squat. That being said, I think this is a great rule of thumb. I do think a lot of people can benefit from having a framework and then deviate based on necessity/at the advice of a movement pro. Great content as always @achievefitnessboston - SQUAT: KNEE POSITION! - What’s up, Achievers?! @jasonlpak here with a quick tip on knee position during your squats! The big thing that we don’t want to see is your knee caving in inside the line of your big toe. We like knee position to be in line with somewhere around the 3rd-5th (pinky) toes. This helps to maintain a solid arch position in your foot, which can help to transfer stability to the knee. - If you’re having difficulty pushing your knees out in the bottom of the squat, try to flare your feet out slightly more. This can help to reduce ankle mobility requirements and allow you to squat down in a more comfortable manner. - Lastly, there are some elite Olympic lifters that actually purposely allow their knees to come inwards at the bottom of their squat, and seem to gain more power out of the hole because of it. However, they’ve most likely have been using this technique for many years and have developed the structural integrity throughout their joints to do so. They’re also in the performance realm; not the health and fitness realm so they’re going to adopt certain techniques to lift more weight. For the rest of us, keeping our knees in line with the 3rd-5th toes keeps our knees, feet, and ankles in a stable position and we can develop plenty of strength doing so. - We hope this post helps you out! Share with a friend who would appreciate it! . . . #squat #squats #squatting #squatlife #strongfirst
  • 1869 24 1 week ago
  • You guys wanted a workout for abs so here are my 4 go-to moves but in this video I’m showing you how to do them properly ✅ 😁
⛔️ Seriously, don’t underestimate your FORM and you’ll get:
👉🏽 better results
👉🏽 less risk of injury
1️⃣ Russian twists: ❌ lift your feet and let your body swing until you fall 😂 ✅ keep your feet slightly rested on the ground as it will help keep your body aligned 
2️⃣ Leg raises: ❌ lower your legs until they touch the ground without controlling the motion ✅ keep your abs engaged, raise your legs using your abs, keep your back flat and don’t try to lower your legs until they touch the floor but only as low as you can while keeping a good form
3️⃣ Crunches: ❌ pull your neck with your hands behind your head and your abs do zero work ✅ put your hands anywhere but behind your head, only lift your shoulders by using your abs
4️⃣ Dead bugs: ❌ core not engaged at all, no control over the motion, arms not steady, body swings ✅ keep your arms perpendicular to the ground, keep your back flat and your core engaged, control the speed
⚠️ the video is sped up
🔁 aim for 12-20 reps for each and repeat 3-4 times
🙊 ‎در اینجا ٤حركت ميبينيد که چگونه آنها را به درستی بايد انجام داد
‎✅ ҉ ⛔️ به طور جدی، فرم بدن خود را حفظ كنيد و حتمانتايج بهتررادریافت خواهیدکرد؛
‎🔄 چرخش روسی: پاهای خود را بالا ببرید و چرخش بدن خود را حفظ كنيدتا زمانی که سقوط کنید ✅ پای خود را کمی بر روی زمین نگه دارید❌ پای خود را پایین بیاورید تا زمین🖐🏾abs را درگیر کنید، پاها را با استفاده از ABS خود بلند کنید، پشت خود را صاف نگه دارید و سعی نکنید پای خود را پایین بیاورید تا کف را لمس کنید❌ گردن خود را با دستان خود پشت سر خود بکشید و عمل abs راانجام دهيد ✅ بازوها ثابت نیست، چرخش بدن كنترل شدست✅ بازوها را عمود بر زمین قرار دهید، پشت خود را نگه دارید و هسته خود را درگیر کنید، (منظور از هسته همان شكم ميباشد كه درطول تمرين بايد محكم گرفته شود تا به طور كامل درگير شود)سرعت خود را کنترل كنيد🔁 ‎هدف برای 12 تا 20 تکرار برای هر طرف و تکرار 3-4 بار 🙊
#fitness 
#fitnessmotivation 
#workout 
#instagym #goldsgym #homegym #stayfit #igfit #fitnnes #daddysgirl #fitgirls #fitnessgirl #girlsday #gayboy #polishboy #czechboy #sexyboy #mamasboy #Squat#squats #squatchallenge #squatgirl
  • You guys wanted a workout for abs so here are my 4 go-to moves but in this video I’m showing you how to do them properly ✅ 😁 ⛔️ Seriously, don’t underestimate your FORM and you’ll get: 👉🏽 better results 👉🏽 less risk of injury 1️⃣ Russian twists: ❌ lift your feet and let your body swing until you fall 😂 ✅ keep your feet slightly rested on the ground as it will help keep your body aligned 2️⃣ Leg raises: ❌ lower your legs until they touch the ground without controlling the motion ✅ keep your abs engaged, raise your legs using your abs, keep your back flat and don’t try to lower your legs until they touch the floor but only as low as you can while keeping a good form 3️⃣ Crunches: ❌ pull your neck with your hands behind your head and your abs do zero work ✅ put your hands anywhere but behind your head, only lift your shoulders by using your abs 4️⃣ Dead bugs: ❌ core not engaged at all, no control over the motion, arms not steady, body swings ✅ keep your arms perpendicular to the ground, keep your back flat and your core engaged, control the speed ⚠️ the video is sped up 🔁 aim for 12-20 reps for each and repeat 3-4 times 🙊 ‎در اینجا ٤حركت ميبينيد که چگونه آنها را به درستی بايد انجام داد ‎✅ ҉ ⛔️ به طور جدی، فرم بدن خود را حفظ كنيد و حتمانتايج بهتررادریافت خواهیدکرد؛ ‎🔄 چرخش روسی: پاهای خود را بالا ببرید و چرخش بدن خود را حفظ كنيدتا زمانی که سقوط کنید ✅ پای خود را کمی بر روی زمین نگه دارید❌ پای خود را پایین بیاورید تا زمین🖐🏾abs را درگیر کنید، پاها را با استفاده از ABS خود بلند کنید، پشت خود را صاف نگه دارید و سعی نکنید پای خود را پایین بیاورید تا کف را لمس کنید❌ گردن خود را با دستان خود پشت سر خود بکشید و عمل abs راانجام دهيد ✅ بازوها ثابت نیست، چرخش بدن كنترل شدست✅ بازوها را عمود بر زمین قرار دهید، پشت خود را نگه دارید و هسته خود را درگیر کنید، (منظور از هسته همان شكم ميباشد كه درطول تمرين بايد محكم گرفته شود تا به طور كامل درگير شود)سرعت خود را کنترل كنيد🔁 ‎هدف برای 12 تا 20 تکرار برای هر طرف و تکرار 3-4 بار 🙊 #fitness #fitnessmotivation #workout #instagym #goldsgym #homegym #stayfit #igfit #fitnnes #daddysgirl #fitgirls #fitnessgirl #girlsday #gayboy #polishboy #czechboy #sexyboy #mamasboy #Squat#squats #squatchallenge #squatgirl
  • 229 2 3 days ago
  • Monday leg day! Bookmark this little finisher after your next sesh 🙌🏼🍑🙏🏼💃🏻
__________________________
3 sets 
1️⃣Banded squat pulse x 20-30
2️⃣Dumbbell deadlift x 20-30
3️⃣Dumbbell or kettlebell sumo squat x 20-30
__________________________
Rest 60 secs between sets xx 
__________________________ 💞Wearing @thewarrioroutfit tights 💞
__________________________
Lots of love fam have an amazing week! Xx
  • Monday leg day! Bookmark this little finisher after your next sesh 🙌🏼🍑🙏🏼💃🏻 __________________________ 3 sets 1️⃣Banded squat pulse x 20-30 2️⃣Dumbbell deadlift x 20-30 3️⃣Dumbbell or kettlebell sumo squat x 20-30 __________________________ Rest 60 secs between sets xx __________________________ 💞Wearing @thewarrioroutfit tights 💞 __________________________ Lots of love fam have an amazing week! Xx
  • 786 39 1 week ago
  • Chill night! 😌
  • Chill night! 😌
  • 200 1 2 weeks ago
  • Another day, another squat❤️🙅‍♀️✨
  • Another day, another squat❤️🙅‍♀️✨
  • 40 6 12 hours ago
  • booty buildin’ 🍑🔥
-
set 130lbs as my new working weight for squats today! it’s crazy, I always feel like i’m not improving at all, then i look back at old videos, pictures, & think about where i started (squatting literally the bar + 5lbs) in comparison to now, and am proud of myself & my ability to stay with the process. 
if you ever feel like you’re not getting anywhere / progressing, please remember that everything comes with patience, dedication, & consistency. you improve each & every moment that you spend pushing yourself! trust your body, trust your process, and results will come naturally.
-
leggings :: @alphalete
drink :: @womensbest 🍉 aminos
  • booty buildin’ 🍑🔥 - set 130lbs as my new working weight for squats today! it’s crazy, I always feel like i’m not improving at all, then i look back at old videos, pictures, & think about where i started (squatting literally the bar + 5lbs) in comparison to now, and am proud of myself & my ability to stay with the process. if you ever feel like you’re not getting anywhere / progressing, please remember that everything comes with patience, dedication, & consistency. you improve each & every moment that you spend pushing yourself! trust your body, trust your process, and results will come naturally. - leggings :: @alphalete drink :: @womensbest 🍉 aminos
  • 172 16 1 day ago
  • The Pistol or One Legged Squat is the king of lower-body exercises!
From a standing position, raise one foot off the floor. You should be looking directly forward, with your chest up, knees and hips slightly bent, and your back straight. This will be your starting position. 
Descend into a squat by flexing your hips and knee. As you squat, extend the non-working leg forward to allow clearance for your movement. Descend slowly, paying close attention to balance and proper movement mechanics, going as far as your flexibility allows.
.
.
.
.
#🤸🏼‍♀️
  • The Pistol or One Legged Squat is the king of lower-body exercises! From a standing position, raise one foot off the floor. You should be looking directly forward, with your chest up, knees and hips slightly bent, and your back straight. This will be your starting position. Descend into a squat by flexing your hips and knee. As you squat, extend the non-working leg forward to allow clearance for your movement. Descend slowly, paying close attention to balance and proper movement mechanics, going as far as your flexibility allows. . . . . #🤸🏼‍♀️
  • 159 7 5 days ago
  • 33 1 7 hours ago
  • 🔥Hit the little save button on this one 🔥
⠀⠀⠀⠀⠀⠀⠀⠀⠀
There are lots of squat challenges in the weight loss community right now. I am by no means an expert in the slightest so don’t get me wrong! But I wanted to post this to help!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The squat is honestly one of the most natural human movements and you *should* be able to perform the movement with full range of motion (below parallel), without any pain or tightness. So, it’s definitely a good idea to get body weight squats right before adding weight.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ideally you want to squat bellow parallel. Now before anyone jumps on that claiming it is bad for your joints etc. Research shows that it actually isn’t. In fact the knee has the greatest force upon it at 90 degrees. So once you move past parallel the “wrapping effect” takes place which means the force on the knee is distributed in a safe way as the thigh and calf create a lil’ cushion for your knee.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So you want to start with your feet shoulder width apart, toes pointed slightly outward.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Keep your chest up and eyes looking in front of you, not too high.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You want to pretend to spread the floor with your feet, pushing out your knees to stop them rolling inward.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Take a deep breath and brace your core (don’t just hold your breath-try and expand your core all the way around; this will support and protect your spine), keeping your torso upright and your balance over your mid foot, control the descent past parallel and pause slightly at the bottom.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Reverse the movement to the top keeping your torso upright and shoulders pulled back!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you have trouble getting depth, try doing some mobility work and/or try putting some plates under your heels.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
These are a few things I have learnt along the way that I thought I would share. Feel free to add anymore tips if you have any ! I would love to hear from you 🙃
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#squatchallenge #squattips #learningtosquat #exercisetips #workouttips #howtosquat #doyouevensquat #weightlosstips #tipstoloseweight #fatlosstips #exercisemotivation #weightlosscommunity #weightlossblogger #exercisebeginner #functionalfitness #weightlossadvice #squat
  • 🔥Hit the little save button on this one 🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ There are lots of squat challenges in the weight loss community right now. I am by no means an expert in the slightest so don’t get me wrong! But I wanted to post this to help! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The squat is honestly one of the most natural human movements and you *should* be able to perform the movement with full range of motion (below parallel), without any pain or tightness. So, it’s definitely a good idea to get body weight squats right before adding weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Ideally you want to squat bellow parallel. Now before anyone jumps on that claiming it is bad for your joints etc. Research shows that it actually isn’t. In fact the knee has the greatest force upon it at 90 degrees. So once you move past parallel the “wrapping effect” takes place which means the force on the knee is distributed in a safe way as the thigh and calf create a lil’ cushion for your knee. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So you want to start with your feet shoulder width apart, toes pointed slightly outward. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Keep your chest up and eyes looking in front of you, not too high. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You want to pretend to spread the floor with your feet, pushing out your knees to stop them rolling inward. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Take a deep breath and brace your core (don’t just hold your breath-try and expand your core all the way around; this will support and protect your spine), keeping your torso upright and your balance over your mid foot, control the descent past parallel and pause slightly at the bottom. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Reverse the movement to the top keeping your torso upright and shoulders pulled back! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you have trouble getting depth, try doing some mobility work and/or try putting some plates under your heels. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ These are a few things I have learnt along the way that I thought I would share. Feel free to add anymore tips if you have any ! I would love to hear from you 🙃 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #squatchallenge #squattips #learningtosquat #exercisetips #workouttips #howtosquat #doyouevensquat #weightlosstips #tipstoloseweight #fatlosstips #exercisemotivation #weightlosscommunity #weightlossblogger #exercisebeginner #functionalfitness #weightlossadvice #squat
  • 69 7 7 hours ago