Fitnesswithkien

Fitnesswithkien

Fitnesswithkien

Fitnesswithkien

@fitnesswithkien

57Posts

11Following

1.1KFollowers

Cover for 🔥KNOW THE DIFFERENCE🔥You can use the hyperextension to build your glutes or strengthen your lower back but it’s all in your form.💥 For glutes:• Toes slightly out • Knees soft• Upper back stable or slightly rounded🔥 For lower back:• Feet straight• Chest up, spine neutral• Come up to a straight line (no overextending)Know your goal ➤ Train with intention 💪🏽Check your form and make sure it’s 100% correct ✅#hyperextensions #gluteworkout #lowerbackworkout #glutetraining #fitnessform

🔥KNOW THE DIFFERENCE🔥You can use the hyperextension to build your glutes or strengthen your lower back but it’s all in your form.💥 For glutes:• Toes slightly out • Knees soft• Upper back stable or slightly rounded🔥 For lower back:• Feet straight• Chest up, spine neutral• Come up to a straight line (no overextending)Know your goal ➤ Train with intention 💪🏽Check your form and make sure it’s 100% correct ✅#hyperextensions #gluteworkout #lowerbackworkout #glutetraining #fitnessform

1.1K

11

Cover for If you’ve been struggling to find your perfect split squat or stationary lunge stance, this hack will save your leg day! 💪🔥Here’s how to finally stop wobbling and start growing:1️⃣ Start on your knees, leave space between your thighs for balance.2️⃣ Step the working leg forward forming a 90° angle.3️⃣ Grab your weights and stand tall and boom, that’s your stance!👉 Lean forward to light up your glutes 🍑👉 Stay upright to smash your quads 🦵Save this for your next leg day & share it with someo

If you’ve been struggling to find your perfect split squat or stationary lunge stance, this hack will save your leg day! 💪🔥Here’s how to finally stop wobbling and start growing:1️⃣ Start on your knees, leave space between your thighs for balance.2️⃣ Step the working leg forward forming a 90° angle.3️⃣ Grab your weights and stand tall and boom, that’s your stance!👉 Lean forward to light up your glutes 🍑👉 Stay upright to smash your quads 🦵Save this for your next leg day & share it with someo

1.1K

10

Cover for 🔥 BUILD FULLER, ROUNDER GLUTES AT HOME 🔥Save and try this 4-exercise routine to grow and sculpt your glutes from home.1. Standing clamshells2. Romanian deadlifts3. Sumo squats4. Frog pumps3–4 sets, 8–12 reps, 2–3x per week.#gluteworkout #homeworkout #legday #glutetraining #fitnesstips

🔥 BUILD FULLER, ROUNDER GLUTES AT HOME 🔥Save and try this 4-exercise routine to grow and sculpt your glutes from home.1. Standing clamshells2. Romanian deadlifts3. Sumo squats4. Frog pumps3–4 sets, 8–12 reps, 2–3x per week.#gluteworkout #homeworkout #legday #glutetraining #fitnesstips

1.2K

28

Cover for 🔥HIP AND LOWER BACK MOBILITY ROUTINE 🔥Loosen tight hips and relieve lower back stiffness with these stretches: - Wall-Supported Bridge Rotations- Seated Figure-4 Stretch- Half Frog Cobra Stretch.Perform each stretch for 30–60 seconds, 2–3 sets, 2–3 times a week, and feel your mobility improve.#mobility #stretching #hipflexor #lowerbackrelief #flexibility #painrelief #fblifestyle

🔥HIP AND LOWER BACK MOBILITY ROUTINE 🔥Loosen tight hips and relieve lower back stiffness with these stretches: - Wall-Supported Bridge Rotations- Seated Figure-4 Stretch- Half Frog Cobra Stretch.Perform each stretch for 30–60 seconds, 2–3 sets, 2–3 times a week, and feel your mobility improve.#mobility #stretching #hipflexor #lowerbackrelief #flexibility #painrelief #fblifestyle

1.1K

33

Cover for 🔥INNER THIGH WORKOUT 🔥Tone and sculpt your inner thighs with these four exercises:1. Cossack Squats – stretch and strengthen your inner thighs.2. Sumo Squats – keep your torso upright to target your inner thighs and glutes.3. Sliding Side Lunges – improve balance and engage your inner thighs.4. Lying Leg Lifts – isolate and tone your inner thighs.Perform each for 3–4 sets of 10–15 reps, 2–3 times a week, to build lean, defined inner thighs.#innerthighworkout #legday #homeworkout #fitnes

🔥INNER THIGH WORKOUT 🔥Tone and sculpt your inner thighs with these four exercises:1. Cossack Squats – stretch and strengthen your inner thighs.2. Sumo Squats – keep your torso upright to target your inner thighs and glutes.3. Sliding Side Lunges – improve balance and engage your inner thighs.4. Lying Leg Lifts – isolate and tone your inner thighs.Perform each for 3–4 sets of 10–15 reps, 2–3 times a week, to build lean, defined inner thighs.#innerthighworkout #legday #homeworkout #fitnes

14.8K

143

Cover for 🔥 GLUTES WORKOUT WITH DUMBBELLS ONLY🔥This one’s all about the glutes and the best part? You can do it anywhere. At home, at the gym, outdoors, indoors and all you need is a pair of dumbbells (or anything that adds resistanceWorkout:1️⃣ Sumo Squats – 10 regular reps + 10 pulses × 4 sets2️⃣ Romanian Deadlifts – 8–12 reps × 4 sets3️⃣ Front Foot Elevated Split Squat – 8–12 reps each side × 3 sets4️⃣ Single Leg Glute Bridge – 8–12 regular reps + 10 pulses each

🔥 GLUTES WORKOUT WITH DUMBBELLS ONLY🔥This one’s all about the glutes and the best part? You can do it anywhere. At home, at the gym, outdoors, indoors and all you need is a pair of dumbbells (or anything that adds resistanceWorkout:1️⃣ Sumo Squats – 10 regular reps + 10 pulses × 4 sets2️⃣ Romanian Deadlifts – 8–12 reps × 4 sets3️⃣ Front Foot Elevated Split Squat – 8–12 reps each side × 3 sets4️⃣ Single Leg Glute Bridge – 8–12 regular reps + 10 pulses each

1.3K

38

Cover for 🔥 LOWER-BODY WORKOUT🔥Save this for a full lower body workout.If you want to target your glutes, quads, and hamstrings, try this routine:• Curtsy lunges – to target your glutes and quads• Goblet squats – to target your quads• Romanian deadlifts – to target your glutes and hamstrings• Frog pumps – to target your glutesDo 3–4 sets of 8–12 reps, 2–3 times a week, to build strong, sculpted legs and rounded glutes.Note: The first two exercises may not be knee-friendly, so if you struggle w

🔥 LOWER-BODY WORKOUT🔥Save this for a full lower body workout.If you want to target your glutes, quads, and hamstrings, try this routine:• Curtsy lunges – to target your glutes and quads• Goblet squats – to target your quads• Romanian deadlifts – to target your glutes and hamstrings• Frog pumps – to target your glutesDo 3–4 sets of 8–12 reps, 2–3 times a week, to build strong, sculpted legs and rounded glutes.Note: The first two exercises may not be knee-friendly, so if you struggle w

2K

54

Cover for Grow round, Lifted and sculpted glutes with these 4 exercises #glutesworkout

Grow round, Lifted and sculpted glutes with these 4 exercises #glutesworkout

1.7K

34

Cover for 🔥 QUADS WORKOUT 🔥Want to grow some juicy quads from home? Try this 3-move leg-burning combo.Heel-elevated goblet squats, split squats, and wall sits will light up your quads and help you build strong, sculpted legs.Do 3–4 sets of 8–12 reps, and hold that wall sit till you can’t anymore. #quadsworkout #legday #homeworkout #leg

🔥 QUADS WORKOUT 🔥Want to grow some juicy quads from home? Try this 3-move leg-burning combo.Heel-elevated goblet squats, split squats, and wall sits will light up your quads and help you build strong, sculpted legs.Do 3–4 sets of 8–12 reps, and hold that wall sit till you can’t anymore. #quadsworkout #legday #homeworkout #leg

8.2K

109

Cover for Want to grow your glutes without growing your thighs? This 4-exercise routine targets all parts of your glutes while minimising thigh growth. Consistency is key! Do these exercises 2–3 times a week for stronger, well-shaped glutes.#gluteworkout #fblifestyle #homeworkout #glutegrowth #glutetraining #lowerbodyworkout #glutesculpt #legday #glutefocus #fitnesstips

Want to grow your glutes without growing your thighs? This 4-exercise routine targets all parts of your glutes while minimising thigh growth. Consistency is key! Do these exercises 2–3 times a week for stronger, well-shaped glutes.#gluteworkout #fblifestyle #homeworkout #glutegrowth #glutetraining #lowerbodyworkout #glutesculpt #legday #glutefocus #fitnesstips

5.3K

36