#split squats

[fastwhippets]

[fitnessmentor]

300 Squats Every Day for 30 Days Transform Your Body?

Squats: Try this fun challenge.

Please scroll down to the video to find out how it goes.

What are the benefits of strong legs?

Solid legs provide several benefits for your overall health and fitness with squats. Here are some of the key advantages:

Improved balance and stability: Strong legs help you maintain balance and strength, preventing falls and reducing the risk of injury.

Increased mobility and flexibility: Strong legs allow you to move more freely and flexibly, improving your overall range of motion and reducing stiffness.

Enhanced athletic performance: Strong legs are essential for many sports and physical activities, such as running, jumping, and cycling. Having strong legs can help you perform better and achieve your fitness goals.

Reduced risk of injury: Strong legs can help support your body and reduce the risk of injury to your knees, hips, and ankles. This is particularly important as you age and become more susceptible to injuries.

Improved metabolism: The muscles in your legs are some of the largest in your body, and building strength in these muscles can help boost your metabolism and burn more calories.

Increased bone density: Strength training for your legs can help improve bone density and reduce the risk of osteoporosis, especially for women.

Having strong legs is an essential aspect of physical health and fitness and can positively impact many areas of your life.

Video: 300 Squats Every Day for 30 Days

What are the muscles of the legs?

The muscles of the legs are some of the largest and most powerful muscles in the body. They are responsible for many essential functions, such as walking, running, jumping, and standing upright. Here are the major muscle groups in the legs:

Quadriceps: The quadriceps are a group of four muscles located in the front of the thigh. They are responsible for extending the knee and straightening the leg.

Hamstrings: The hamstrings are a group of three muscles in the back of the thigh. They are responsible for flexing the knee and bending the leg.

Glutes: The glutes, or buttocks muscles, are a group of three muscles located in the back of the hip. They are responsible for extending the hip and rotating the thigh.

Adductors: The adductors are a group of muscles on the inner thigh. They are responsible for bringing the legs together and stabilizing the pelvis.

Abductors: The abductors are a group of muscles on the outer hip. They are responsible for moving the legs away from the body and stabilizing the pelvis.

Calves: The calves are a group of two muscles located on the back of the lower leg. They are responsible for flexing the ankle and pointing the foot downward.

These muscles work together to provide strength, stability, and mobility to the legs and are essential for many everyday activities and athletic performance.

What are the best sets and reps for building muscle?

The best sets and reps for building muscle will depend on several factors, including your fitness level, training experience, and specific goals. However, some general guidelines can help you design an effective muscle-building workout:

Aim for 3–4 sets per exercise. Performing 3–4 sets of an exercise allows you to target the muscle group with enough volume to stimulate growth without overtaxing your body.

Perform 8–12 reps per set. This rep range is ideal for building muscle because it provides enough tension and stress on the muscle fibers to promote hypertrophy or muscle growth.

Rest for 60–90 seconds between sets. Taking short rest periods helps your muscles recover and maintain intensity throughout your workout.

Increase weight or reps gradually over time: As you get stronger, gradually increasing the weight or reps can help challenge your muscles and promote further growth.

Focus on compound exercises: Compound exercises such as squats, deadlifts, and bench presses work multiple muscle groups at once, making them highly effective for building overall muscle mass.

Incorporate various exercises: Using multiple exercises that target different muscle groups can help prevent plateaus and keep your workouts challenging and effective.

It’s important to note that muscle building is a gradual process that requires consistency, proper nutrition, and sufficient rest and recovery. Consult a certified personal trainer or exercise professional to design a workout plan tailored to your needs and goals.

Why is Consistency Important for Going to the Gym?

Consistency is one of the most important factors when going to the gym and achieving your fitness goals. Here are a few reasons why consistency is so important:

Builds habits: Consistently going to the gym helps to build habits that become ingrained in your daily routine. The more you go to the gym, the easier it becomes to make it a part of your lifestyle.

Increases progress: Consistency in your workouts helps you progress steadily toward your goals. When you consistently challenge your muscles, they adapt and strengthen, leading to better results.

Helps maintain motivation: Consistency helps to maintain your motivation and keep you on track with your fitness goals. When you see the progress you’re making, it becomes easier to stay motivated and committed to your workout routine.

Improves mental health: Consistent exercise has been shown to improve mental health by reducing stress, anxiety, and depression. Going to the gym regularly can be a great way to improve your overall well-being.

Promotes discipline: Consistently going to the gym requires discipline and commitment, which can help you develop these qualities in other areas of your life.

Consistency is crucial for achieving your fitness goals and maintaining a healthy lifestyle. By making exercise a regular part of your routine, you can build habits, make steady progress, stay motivated, and enjoy the many benefits of regular physical activity.

[shysideho]

Bulgarian split squats are like opposite of suicide prevention. Whenever i do them im like "nothing in life is worth it" cause my toes start cramping an im holding 20lbs. Dont do bulgarian split squats if youre depressed

[shreddeddad]

Cable Machine Leg Workout

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A post shared by Shredded Dad | Garage Gym Equipment Tester (@dadshredded)

Cable Machine Leg Workout

[my--cigarette--daydreams]

bulgarian split squats will be the death of me. always feel like my heart's about to burst after a set lol

[slayingdotfit]

Do Butt Stuff 💪🍑

Get this comfy shirt. Guys and Girls versions > Slaying.fit

[ffffinalizer]

in case y’all are wondering what he’s packing under all those cassocks (:

honestly, he and thomas should start a penance gym. this is the kind of bod you can only get from bench pressing the weight of your catholic guilt on the daily

[novice-comics]

Time to dust off my old Split AU for DannyMay

Week 1 - Invisible

It started quietly, like a mouse hiding in the walls. The voice would echo in his head as if it were just a thought. The words were full of malice and anger. Danny found no reprieve. Slowly, ever so slowly, the voice took shape. It was like a manifestation of everything he feared; everything he felt guilty for. The invisible apparition plagued him, infesting every second of every day.

[on-a-lucky-tide]

It's true what they say, if the lift starts with the name of a European country, you're fucked...

[if-mirrormine]

People hitting on you at the gym is annoying as all hell, but did you just casually mention doing bulgarian split squat like WHAT?!

lol i did yeah. my friend who's a personal trainer created my leg routine for me and he decided to add not one but THREE sets of bulgarian split squats, 12 reps each with 10kg dumbbells. my legs are still shaking lmao.

[whyscreamwhenyoucanpanic]

They’re so silly

[liesmyth]

shoutout to Tatiana the circuit training class instructor every week she kicks my ass. looking so sexy while she does it

[lovefromkelly]

I know I’m always like personal posting here shit that is possibly not tumblr-fodder, but I have zero followers so. I’ve always been into powerlifting but I’ve been really workin out lately (two days on, one day off, full body every day, HIIT). does anyone have any exercises for glutes or abs they swear by??? I’m good on legs and arms and all that, but those two I’m still just following YouTube vids.

[chronicallyonlinediaries]

I want to start working out again but my brain doesn't want to Work Out so we're back to doing kpop dances for hours 🌟

[aendromedal]

changed my leg day program. again LOL

taking out cable kickbacks after trying them out for a couple weeks bc ngl. i fucking hate doing them LMAO

i'm obvi not lifting heavy enough for them to be effective, but when i try, i can't get good enough form for even five reps of the ten i do per set, and i just feel so stupidly unstable doing them that i'm just taking them out all together. i have other exercises that i can do that hit my glute max and med anyway so i'm not sad that i won't be doing them tomorrow lol

speaking of glute max, i tried hip thrusts that were elevated on a box on friday (and on thursday with my trainer) and i mean they're simple enough as far as form goes, but i have a hard time loading heavy enough weight (did them with a 30 lb dumbbell and bro you know i gotta do more upper body training when i can't even lift it onto my hips). so ! i'm gonna try cable pull-throughs bc the movement looks pretty similar to a hip thrust as far as what muscles are being engaged (only diff is that you're standing). hopefully it'll be easier to load weight, but if not i'll probably end up sticking to hip thrusts.

also moving into trying cable hip abductions bc idk seated hip abductions are good and all, but i think i could better isolate my glute med on a cable machine, especially on my right side so !

ooo !! and then i'm formally adding (what i call) assisted step-ups bc another trainer had showed them to me on the assisted pull-up, and they're just so much fun to do imo :3 (ngl though, kinda scared to keep doing them bc i saw discourse online of people getting mad that you should just use a machine for its intended purpose, but a trainer at my gym gave me the okay to use the assisted pull-up that way soooooo)

anyway ! here's my leg day for tomorrow, if anyone's curious lol

warm-up (some dynamic stretching, usually leg swings and some form of hamstring and hip flexor movement; tomorrow it'll be half-kneeling hip flexor stretches, elephant walks, 90/90s, and squats to stands while holding the feet [which i have no idea what those are called, if anything lol])

pull-throughs for my glutes and hams (warm-up is 2 sets of 10 at a pretty low weight, main is 3 sets of 8-12 at a pretty challenging weight which i'll have to figure out tomorrow)

leg press for mainly my hammies but for some quads and glutes (warm-up is 2 sets of 10 without any weight, main is 3 sets of 8-12 also at a challenging weight that i'll figure out tomorrow lol)

cable hip abduction for the glute med and min (again 2 warm-up sets and 3 main sets)

assisted step-ups for my glutes and quads (warm-up will probably be at 60 lb, main will probably be at 100)

hyperextensions for mainly the lower back but also to touch on the upper glutes a bit (warm-up is at body weight, and main is at 25 until failure which i'll then drop the weight and keep going until failure again)

stairmaster for 30 minutes (HARD MAYBE. i haven't gone on the stairmaster since i first started at the gym 2 months ago, so i wanted to try it again, but if i'm not feeling it, i'll probably walk on the treadmill for 30 minutes on a 9+ incline at 2.6 mph)

cool-down (some static stretching, wherever i know i'm gonna feel sore or tight the next day)

ngl this is probably too much, as the trainers i've talked to have told me being in the gym for longer than 90 minutes is much longer than necessary lol but ! i just enjoy being in the gym, i like the environment, and i feel good while i'm there, so i don't mind if i'm there for longer than 90 minutes (which this workout will probably be close to or slightly more than) !

but yes ! that's the program for tomorrow and for my leg days for the foreseeable near future ! the only things that've stayed pretty much the same through the weeks has been leg press variations and hyperextensions (hypers are just so fun to do hehe), but i imagine that the step-ups will be a mainstay for a while (bc those are also so much fun to do adgjkd) until i either max the machine out or decide to do them unassisted.

now i just gotta figure out an upper body program that works for me ;w;

[betty-burnout]

it's always so crazy to start seeing your body change after you've been working out consistently like oh hey that's what it looks like when i lift weights twice per week