#Step Back Squats

❌ Squats giving you lower back pain? If you’re feeling discomfort in your lower back during squats, your pelvis might be tilting too far forward, causing your lower back to arch excessively. This forward tilt is called anterior pelvic tilt, and it increases pressure on the lumbar spine. Over time, this compensation can lead to pain or even injury. The key is to maintain a neutral pelvis, where your spine stays naturally aligned. This allows your glutes, quads, and core to share the load instead of dumping it into your lower back. Try these gym tips next time you squat: • Before starting the movement, engage your core by bracing • Squeeze your glutes slightly at the top to avoid overextending • Watch your pelvis positioning in the mirror or record yourself to check your form Squats are one of the most effective lower body exercises when done correctly. With the right alignment, they become a powerful glute workout that also builds your quads and strengthens your entire lower body. Whether you’re doing a home workout or lifting at the gym, understanding pelvic control is one of the most underrated fitness skills. Master it and your squats will feel smoother, safer, and more effective. Keep this tip for your next squat session.

Back squats are a strength building staple, but how’s your form? Can you see the difference between these two movements? ✅ Toes pointed slight outwards allows me to keep my back up straighter and push my knees over the toes, keeping my legs strong on the push back up ❌ Toe pointing forwards means I’m leaning forward more and not bracing my knees outwards on that push back up so my knees start to cave inwards, making me feel less stable and “weaker” Tips: solid based shoes help here no end! If you don’t have any, go barefoot. Squishy running shoes will be unstable and likely cause that knee cave too. See how this improves your lift 🏋🏻‍♀️ #squats #legday #strengthtraining #gymtips #fitnesscoach @apres.london

Most women are not bad at squats. They were never taught how to start the movement. What I see all the time: Knees go forward first → no hip engagement → no control. Try this instead: – Start by sending your hips slightly back – Then bend your knees and sit into the squat – Keep your weight balanced through mid-foot – Control the way down, not just the way up You won’t feel “lost” at the bottom anymore. And your glutes will finally start doing their job. This is exactly how we break it down step-by-step inside the workshop. Save this for your next workout. Share it with someone who’s still confused about squats. Follow @strengthacademynyc for more form fixes and foundational strength education. #womensstrength #squatform #glutetraining #squatmechanics #strengthtrainingforwomen

If your squat feels “off”… it probably is. And fixing it is not about praying to the gym gods — it’s about tightening up your technique so every rep actually does what you think it’s doing. In this video I’m breaking down exactly how to fix the most common squat mistakes. Here’s the thing most women don’t realize: You can be training HARD and still not be getting the ROI if your form is trash. Intensity + technique = results. Period. Inside EmpowHer, our clients get weekly form reviews so we can tweak your technique, your stance, your tempo — not generic BS you find on TikTok. And for our private clients, we take this even further with full video tutorials where we literally break down each movement so you stop guessing and start lifting like a woman who knows exactly what she’s doing. Because when you train with the right intensity and the right technique? Your workouts finally pay you back. Hope this helps — and share this with someone whose squat needs a little tough love. 💀

STEP UP vs. STEP DOWN; why do we care!? 👇 first, save this to refer back to and share with your gym partner 👯‍♀️ ⬆️ a step up is more of a power oriented movement that starts at the bottom and moves to a standing position it’s faster, requires a big push through the foot and achieves full hip extension at the top this is important to train for force production through mainly a single leg you can load this one heavier as its concentric action demands less control and more load ⬇️ a step down is going to be more force absorption this means tempo matters!!! you think about going as slow as you can to build and maintain tension throughout this move starts at the top standing while you allow one leg to slowly reach back for the ground the goal is to barely tap the ground (IF you can even reach the ground) and use still the leg that is on the step to push yourself back up this one is done with less additional load than a step up and requires the person performing to movement to really understand how to hold tension in a muscle ↕️ they are both extremely useful as it’s a large range of motion with the hip in flexion (& ankle in dorsiflexion which is another entire convo) hip in flexion means the lower glute is going to be in a stretched position which makes the glute max a huge target tissue when the glute max is strong and powerful… that’s the 🍑 everyone wants! shoutout to @projectsunny for helping me demo this 🙌 💕 like it!? helpful!? LMK! 💭 📧 don’t forget to share! ✅ follow @drjuliamorgan for more #lowerbodyexercise #lowerbodystrength #gluteworkout #stepups #gymgirls #techniquebreakdown

Different squat stances target different muscle groups: #quads #gluteworkout #gym #gymrat #gymtips

Save this tip to fix your squat form! 🏋🏻‍♀️💫 This is a common mistake which can cause injury, but don’t worry! There’s an easy fix 😌 Let me know if you found this helpful 🫶🏼 @infinitetrainingsystems 📍

🚨 Back Pain During Squats? Here’s Why! 🚨 If your lower back aches during squats, your hips might be tilting too far forward (anterior pelvic tilt), putting unnecessary strain on your spine. ✅ How to Fix It: ➡️ Brace your core and maintain a neutral spine. ➡️ Keep your pelvis aligned, avoiding excessive arching. ➡️ Focus on pushing through your heels for better glute and quad activation. 🔥 1:1 coaching available. 🔗 Link in bio. 👇🏻 Comment GLUTES below and I’ll send you my FREE glutes building guide. #homeworkout #workoutathome #gluteworkout #legday #lowerbodyworkout #bootyworkout #gymmotivation #gymgirl #gymtips #fatlosstips #gymreels #asianfitness

Have back pain when squatting? Likely, there’s a technique issue that’s a part of the problem! Here’s an example! . Shout out @megmurphfit for the opening stitched video!

3 kickbacks. 3 glute muscles 🍑 These 3 ankle-weight kickbacks target every part of your glutes: max, med, and min for balanced growth right at home. 👉🏻 I use targeted kickbacks like these in my programs to build strong, round, and balanced glutes. Workout program linked in my bio.

How to squat beginner tutorial ✅ @inshapenutrition @shapeyou

How to do a proper squat! 👇🏼 Set Up: Begin standing with feet shoulder width, toes slightly out to the side and weight in your heels. Movement: Keeping your weight in your heels and using your hands in front of you as a counterbalance, lead down and back with your hips, then stand upward, squeezing your glutes and pushing your hips towards the wall, then come back down in the squat position. Benefit: This is a great movement for the glutes, quads, hamstrings, and calves and an overall phenomenal power movement for the lower body. Modifiers: Sofa Squats I hope this helps, my friends! 💪🏼 . . #howtosquat #exercises #movement #squats