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Squat sets and reps

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Hack squats are an exercise using machines that targets the muscles in the legs and quadriceps, specifically the latter. It is usually utilized as a supplement to squats, however, it can be the primary movement for the lower body during an exercise. Hack Squat is usually used for moderate or high reps, like 8-12 reps per set, […] Hack Squat Machine, Hack Squat, Shoulder Posture, Workout Pics, Squat Machine, Ankle Mobility, An Exercise, Lower Body, Build Muscle

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Shoulder Posture

Hack Squat

Hack squats are an exercise using machines that targets the muscles in the legs and quadriceps, specifically the latter. It is usually utilized as a supplement to squats, however, it can be the primary movement for the lower body during an exercise. Hack Squat is usually used for moderate or high reps, like 8-12 reps per set, […]

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MILLIE MARSHALL on Instagram: "QUAD DAY 🔥

The workout:
1. Heel elevated smith machine squats - heel elevation = more quad focussed. Focus on full range of motion (maintaining a neutral spine), keep core braced & back tight under the bar.
2. Leg press - feet hip width apart, full range of motion & control as you lower.
3. Leg extension - squeeze quads hard at the top, don’t use any momentum & control as you go through the reps.
4. Heel elevated goblet squat drop set - go heavy for 12, control the reps & push hard. Then drop down immediately into 20x bodyweight (my fav quad burner 🫱🏼‍🫲🏽)

All programs always @milliemarshallfitness 📲
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MILLIE MARSHALL on Instagram: "QUAD DAY 🔥 The workout: 1. Heel elevated smith machine squats - heel elevation = more quad focussed. Focus on full range of motion (maintaining a neutral spine), keep core braced & back tight under the bar. 2. Leg press - feet hip width apart, full range of motion & control as you lower. 3. Leg extension - squeeze quads hard at the top, don’t use any momentum & control as you go through the reps. 4. Heel elevated goblet squat drop set - go heavy for 12…

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Serge | Functional Fitness Training on Instagram: "Lower Body Workout 🔥 Bodybuilding, functional training or both? What do you prefer and why?? Let me know in the comments. 1. Kickstand Goblet Squat (right) 2. Kickstand Goblet Squat (left) 3. Alternating Weighted Cossack Squat 4. Weighted Frog Pump 5. Banded Quadruped Knee Extension (probably one of the best exercises you haven't tried) 6. Weighted Squat Hold or Wall Sit ✅ Perform each movement for 40 seconds with a 20-second rest in between. Aim for as many reps as possible during each interval, prioritizing movement quality. ✅ Complete 4 sets in a giant set circuit format with a 60-second rest between sets. 📝 This is a conditioning / muscle endurance workout. While this may not be the most effective method for building muscle or enha Squat Proof Full-length Workout Bottoms, Raised Goblet Squat, Workout Leggings Squat Proof With 4-way Stretch, No Squat No Lunge Leg Workout, Goblet Squat Vs Sumo Squat, Squat Hold, Weighted Squats, Functional Workouts, Goblet Squat

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Serge | Functional Fitness Training on Instagram: "Lower Body Workout 🔥 Bodybuilding, functional training or both? What do you prefer and why?? Let me know in the comments. 1. Kickstand Goblet Squat (right) 2. Kickstand Goblet Squat (left) 3. Alternating Weighted Cossack Squat 4. Weighted Frog Pump 5. Banded Quadruped Knee Extension (probably one of the best exercises you haven't tried) 6. Weighted Squat Hold or Wall Sit ✅ Perform each movement for 40 seconds with a 20-second rest in…

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ALEXANDRA MILNE on Instagram: "DESTROY YOUR QUADS ☠️😅👇

If you want to grow your quads and maybe not walk the next day try this workout, good luck 🙏

Exercises

Choose weights that are challenging, you should be struggling to get the last 2/3 reps up but still able to perform the tempo as set and full reps! If you can’t complete the reps go down in weight.

A. Heel elevated tempo smith machine squats 3 x 15
Tempo -3110

B. Db walking lunges 2 x 15 (reps each leg)

Superset - perform exercises back to back resting only after you have completed both exercises

C1. Leg extention 3 x 30
TEMPO -3031 (CONTROLLED + hold contraction)
C2. Sissy squats 3 x 10

Add on some sneaky abs to Finnish off your workout too 💪

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ALEXANDRA MILNE on Instagram: "DESTROY YOUR QUADS ☠️😅👇 If you want to grow your quads and maybe not walk the next day try this workout, good luck 🙏 Exercises Choose weights that are challenging, you should be struggling to get the last 2/3 reps up but still able to perform the tempo as set and full reps! If you can’t complete the reps go down in weight. A. Heel elevated tempo smith machine squats 3 x 15 Tempo -3110 B. Db walking lunges 2 x 15 (reps each leg) Superset - perform…

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302

Stefanie Tsengas CPT, CLC, CSC on Instagram: "🍑💪🏼 𝗗𝗢𝗡’𝗧 𝗟𝗜𝗞𝗘 𝗦𝗣𝗟𝗜𝗧 𝗦𝗤𝗨𝗔𝗧𝗦? 𝗧𝗥𝗬 𝗧𝗛𝗜𝗦! 🍑💪🏼⁣ ⁣ This is an awesome glute exercise that I like to do as an alternative to Bulgarian split squats from time to time.⁣ ⁣ 👉🏼 𝙎𝙀𝘼𝙏𝙀𝘿 𝙎𝙄𝙉𝙂𝙇𝙀 𝙇𝙀𝙂 𝙋𝙍𝙀𝙎𝙎 👈🏼⁣ ⁣ If executed properly, these are 🔥FIRE🔥 for the glutes (as you can tell by @jessicathomas.mua facial expressions and commentary 😅🤣).⁣ ⁣ A bonus with these is that they offer greater stability compared to some other unilateral movements.⁣ ⁣ A lot of my clients prefer these… but don’t worry, they still do their Bulgarian split squats as well 😉⁣ ⁣ On the last set for Jess, you’ll notice we did a drop set and finished with pulse reps (10 full reps, drop the weight, 10 pulse reps). ☠️⁣ ⁣ Have you Single Leg Press Glutes, Seated Leg Press For Glutes, Single Leg Squat, Bulgarian Split Squats Alternative, Leg Press For Glutes, Glute Exercises Gym, Single Leg Press, Seated Leg Press, Bulgarian Split Squats

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Stefanie Tsengas CPT, CLC, CSC on Instagram: "🍑💪🏼 𝗗𝗢𝗡’𝗧 𝗟𝗜𝗞𝗘 𝗦𝗣𝗟𝗜𝗧 𝗦𝗤𝗨𝗔𝗧𝗦? 𝗧𝗥𝗬 𝗧𝗛𝗜𝗦! 🍑💪🏼⁣ ⁣ This is an awesome glute exercise that I like to do as an alternative to Bulgarian split squats from time to time.⁣ ⁣ 👉🏼 𝙎𝙀𝘼𝙏𝙀𝘿 𝙎𝙄𝙉𝙂𝙇𝙀 𝙇𝙀𝙂 𝙋𝙍𝙀𝙎𝙎 👈🏼⁣ ⁣ If executed properly, these are 🔥FIRE🔥 for the glutes (as you can tell by @jessicathomas.mua facial expressions and commentary 😅🤣).⁣ ⁣ A bonus with these is that they offer greater stability…

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