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@thesquatguide

THE SQUAT Guide 🍑

thesquatguide

🔸KIK: topphysiques 🍑The Free Guide To Build A Better Butt And Legs🍑 . 👙Inspiration👙 🏃Exercises explained🏊 💡Unique content💡 . 👇👇Meal Plan👇

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Can you relate 😂 . #thesquatguide
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👉Also Check Out @TheSixPackGuide . 🍑 #thesquatguide Single-Leg Squat with Towel🍑 . This targets that messy undies spillover area between the very back of your bum and the lower part of your hips and you can do it at home! . Stand with your feet together and place your right foot on top of a folded towel. Shifting your weight to your left leg, slide the towel out slowly to your right. Then slowly return to the start position. Work this side for 30 seconds, keeping your elbows bent and your fists together near your chin.  When you squat, your left knee should bend between 45 and 90 degrees.After 30 seconds, switch legs and do the squats and slides for another 30 seconds. . Sports Wear: @TopphysiquesWear
Great legs/cardio exercise👍😉 - Also check out @buttworkoutvids for more interesting workout videos focused on training the lower body! . Cred: @linnlowes - #squat #squats #fitness #gym #workout #butt #girl #exercise
😂💪 . #thesquatguide
🍑 #thesquatguide Lunge / Front Kicks🍑 . Also check @thesixpackguide for all your abs workouts and tips . Primary muscle group: Glutes & Hip Flexors,Quadriceps  Secondary: Abs, Calves, Hamstrings  Equipment: NO EQUIPMENT  1. Stand straight up with a tight core and flat back. Keep your gaze focused straight ahead as you step back with your right leg. . 2. As you step forward into the starting position, launch the right leg into a front kick. Use the left side hand to touch your toe, if you are able to. . 3. Return your right leg to the starting position. Repeat on other side. Keep alternating until you complete the set. . Gym Wear: @topphysiqueswear
Great legs/cardio exercise👍😉 - Also check out @buttworkoutvids for more interesting workout videos focused on training the lower body! . Cred: @jvfitness93 - #squat #squats #fitness #gym #workout #butt #girl #exercise
Mood 😑 . #thesquatguide
🍑 #thesquatguide Adductor / Inner Thigh Machine 🍑 . 👉@topphysiqueswear TIP: DO NOT make eye contact while using this machine😂 - Also check @thesixpackguide for all your abs workouts and tips . Primary muscle group: Glutes & Hip Flexors  Secondary:  Equipment: Full gym  1. Set up an abductor machine by selecting and appropriate weight and adjusting the seat and leg pads to a comfortable position. . 2. If fitted, grasp the handles on each side of the machine. . 3. Keep your entire upper body straight and stationary with your back pressed firmly against the back rest. This is the start position. . 4. While exhaling, press against the legs pads of the machine with your legs, by slowly spreading them. . 5. When you feel a slight stretching in your abductors, pause fora count of one squeezing them as you do so. . 6. In a controlled movement, return to the start position, inhaling as you do so. . 7. Repeat. .
Great legs/cardio exercise👍😉 - Also check out @buttworkoutvids for more interesting workout videos focused on training the lower body! . Cred: @sarahstage - #squat #squats #fitness #gym #workout #butt #girl #exercise
Relatable! 😑 . #thesquatguide
🍑 #thesquatguide Standing Long Jump🍑 . Also check @thesixpackguide for all your abs workouts and tips . Primary muscle group: Glutes & Hip Flexors,Quadriceps  Secondary: Abs, Calves, Hamstrings . 1. Begin by standing tall with a straight back and tight core.  Slightly bend the knees and push the hips back.  Bring the hands up and keep the chest up.  Feet should be shoulder-width apart. . 2. Jump and launch yourself forward. Swing your arms back and use the momentum. . 3. Land in a squat position. Knees are bent and hips are back. Return to starting position and repeat. . Gym Wear: @topphysiqueswear
Great legs/cardio exercise👍😉 - Also check out @buttworkoutvids for more interesting workout videos focused on training the lower body! . Cred: @michie_peachie - #squat #squats #fitness #gym #workout #butt #girl #exercise
Can you relate? 💪 . #thesquatguide
🍑 #thesquatguide Sumo Dumbbell Squat🍑 . Also check @thesixpackguide for all your abs workouts and tips .  1. Hold a dumbbell at the base with both hands and stand straight up. Move your legs so that they are wider than shoulder width apart from each other with your knees slightly bent.  2. Your toes should be facing out. Note: Your arms should be stationary while performing the exercise. This is the starting position.  3. Slowly bend the knees and lower your legs until your thighs are parallel to the floor. Make sure to inhale as this is the eccentric part of the exercise.  4. Press mainly with the heel of the foot to bring the body back to the starting position while exhaling.  5. Repeat for the recommended amount of repetitions.  Caution: Failure to keep your back straight can result in back injury. . Gym Wear: @topphysiqueswear
Great legs/cardio exercise👍😉 - Also check out @buttworkoutvids for more interesting workout videos focused on training the lower body! . Cred: @krissycela - #squat #squats #fitness #gym #workout #butt #girl #exercise
Relatable😂😂 . #thesquatguide
🍑 #thesquatguide Donkey Kicks🍑 . Also check @TheSixPackGuide for all your abs workouts and tips . Primary muscle group: Glutes & Hip Flexors  Secondary: Abs . 1.Position yourself on all fours on a mat. . 2.Position your hands underneath your shoulders and place your knees under your hips. . 3.Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip. . 4.Lower the knee without touching the floor and repeat the lift. . 5. Once you’ve completed the reps on the right leg, switch legs. . Gym Wear: @topphysiqueswear

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