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This pic is post-work out, taking a moment to admire my leg progress. Next steps: HIIT cardio to get my thighs back to where they were before!

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inspirefitness:

Squats Squats Squats Running and more Squats.

Thanks for having such an inspirational blog! @inspirefitness

No.. thank you. x

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fullyactivated:

ROFLMAO

hahahaha

(via miclift)

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Do only your legs hurt when you squat? Learn how to squat with proper form!

You’re probably feeling it all in your quads because you have the form all wrong. This is what I did when I first started out!! Your knees are coming waaaaay too far forwards, forcing your quads to do all the work. This won’t give you a nice, bubble butt but will just make your quads bigger.

In the image above, the majority of the muscles worked will be in your hamstrings, glutes, and quads. This will give you defined thighs and a nice perky butt!

To fix this, you’re going to want to do three things:

• Learn about the squat form: Check out this page, videos on youtube, and other resources on the web.
• Learn the squat-to-stand method.
• Then, finally start with box squats.

This is how I learned! Make sure you go parallel or lower, then SQUEEZE your butt straight at the top.

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(via fitandsweaty)

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(via happiness-and-health)

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str0ngforlife:

beccaliving:

fitzoey:

This was in Muscle and Fitness Hers magazine (lol).

Umm why are they even trying to compare the barbell squat to the smith machine squat??

Idiots.

I admit I smirk when I see someone squatting at the smith. But then I realize that some people are just starting out and don’t realize how much better the barbell is for you. 

However I have contemplated using the smith for squats because of my back. Sometimes I get so scared feeling how uneven the weight is distributed in my hips. 

To think I used to use the smiths machine to squat. Oh jesus lol

I used smith machines while I was learning form so I wouldn’t be afraid to fall backwards. It was a nice starting point!

(via str0ngforlife-deactivated201301)

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Make sure to keep your back arched/straight (it’s kind of difficult). The common mistakes usually will make you use your quads instead of your glutes, which won’t make your ass look amazing!

(via ishallbehealthy)

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The muscles you use when you squat with proper form.

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(via candice-love)

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overcoming-obstacles:

leanmeanworkoutmachine:

How to Maximize Those Butt-Toning Squats! 

If strong, sculpted legs are what you’re after, you’ve got to become one with the squat. The basic exercise targets glutes, hamstrings, quads, and core, so incorporating it into your strength-training workouts is definitely worth your while. Here are some ways to get more bang for your butt — er, I mean buck — when doing squats:

Focus on your heels: When doing a squat, make sure to shift your weight back onto your heels and lower the body as if you’re about to sit in a chair. This proper form helps to put even more focus on the glutes and hamstrings and takes pressure off the knees. It also offers a stable surface that enables you to get low to the ground, which is what makes the move so effective.

Try variations: Target lower body muscles differently by changing the position of your feet. Squat with your big toes together, feet out wide, and try one heel or both heels lifted, or even one leg lifted (to get legs like Cameron Diaz). Step on a Bosu ball and squat on a wobbly surface to work your core, and try twisting variations for even more of a challenge. Check out this list of different squat variations.

Multitask with weights: Squats focus on the legs and butt, but you can make it a total-body move by working your upper body at the same time. Grab a set of dumbbells or a resistance band and while squatting, do front raises, biceps curls, overhead presses, lateral arm raises, and overhead triceps extensions.

Take your squats for a walk: While squatting, take steps forward or backward as if you’re walking, or take steps out to the side. Make it even harder by tying a resistance band around your ankles for even more of a burn. Learn how to do squat walks with a resistance band here.

Add a jump: Work your heart and leg muscles by adding a jump between reps. Get into your squat position. Bend the knees and lower down and, as you’re coming up, press off the balls of your feet into an exploding jump, then land in squat position and repeat. This is also a great move for challenging your core and balancing abilities.

Hold it: Traditionally you move the torso up and down as you do your squats, but if you lower down and hold the position for 15 or more seconds, you’ll really feel the burn. While lowered, you can also pulse up and down ever so slightly for 15 seconds before coming all the way up.

Hands down this is my favorite exercise

(via jades-healthier-life-deactivate)