Instagram @Qnhikohle

❤️❤️❤️ Part 1 of my birthday weekend fun ❤️ my second time at @iflyus —- so much fun!! Swipe>>>>
.
.
.
#indoorskydiving #birthdayfun #ifly #birthdaygirl #birthday Hello 38! Please be great! ❤️ .
.
.
. 📷 @ja_quayan 💄 @jarelarinbeauty 
#birthdaygirl #happybirthday #birthday #birthdayweekend ☕️ 😂😂 almost time! 🙃.
.
.
.
#birthdayeve #birthdaygirl #birthstone #coffee #coffeeholic Here are two variations of unilateral lat pull downs. 1– using a cable (can sit or kneel) and 2- using a hammer strength machine (I’m sitting in it sideways 😏) 💪🏾💪🏾 #fittip - I always incorporate single arm and single leg exercises in my workouts whenever possible. .
______________________
For more workout / cooking videos, with step by step instructions, and/or goal digger merchandise, meal plans or workout plans, discounts and more click the link in my bio.
.
.
.
#heytrythis #cable #latpulldown #hammerstrength #videooftheday Walking into my birthday weekend like.....🙅🏾‍♀️🙋🏾‍♀️💁🏾‍♀️ These pix give me all the warm fuzzy feelings ❤️❤️❤️.
.
@ifbbpro_sharlynhampton 
@qnhikohle 
@koko_fit_body 
@cstearns_ifbbpro 
@malimc_lift 
@jaz_abercrombie_ifbbpro 📷 @jmmanion @aroundthenpc_jm @npcnewsonlineofficialpage .
.
#fortheculture #wakandaforever #blackgirlmagic #npcuniverse Just saying.... .
.
.
#transformationtuesday #startnow #transform #positive Ready, Set, Glow!
I am sooo obsessed with even perfect skin and I’m always looking for a product to help me achieve that. 
Fifteen years ago I became a licensed esthetician (skin care specialist) so you would think my skin would be flawless ALL the time— nope 👎🏾 I suffer from random breakouts (in fact right now) and I do my best to treat them. I get regular facials, I exfoliate, drink water, keep my face clean, eat clean and try to limit wearing makeup during the week... but it doesn’t always seem like enough. 
I’ve recently been asked to partner with Fré Skin Care and have been using all three products (facial cleanser, replenishing serum and moisturizer with spf) in the 123Fré line for about a week now and so far I and my skin love it all. 
Since visiting Morocco earlier this year and learning about Argan and the process of extracting Argan oil I’ve wanted to incorporate more of it on my daily life. I was excited to learn that Fré is made of a unique blend of organic Argan oil, Argan leaf water extract and Argan stem cells. Not only is Fré vegan, cruelty free, hypoallergenic and smells ahhhmazing.... with every kit sold, an Argan tree is planted to empower women who harvest Argan in Morocco and fight deforestation.❤️ I would love for you to try it for yourself use my code FITGIRLNIKKI25 for 25% off your 3 month kit (valid for the next 48 hours only). Link in bio. Tag a friend and let her know! @freskincare #freskincare #loveyoursweat #arganoil #skincare “She quietly expected great things to happen to her, and no doubt that’s one of the reasons why they did.” –Zelda Fitzgerald .
.
.
.
#positivity #positivethinking #positivevibes  #mondaymotivation

Like Me on FB!

Fit Girl Nikki, LLC | Glute Sculpting Squat Variations
835
post-template-default,single,single-post,postid-835,single-format-standard,woocommerce-no-js,ajax_fade,page_not_loaded,smooth_scroll,boxed,wpb-js-composer js-comp-ver-5.4.7,vc_responsive

Blog

Glute Sculpting Squat Variations

squatsIn addition to traditional primary lifts like weighted back squats and dead-lifts, I like to include auxiliary exercises to my leg days to target the glutes and hamstrings especially since I compete in the bikini division of the NPC. I have posted some other fun glute exercises before like Hip Thrusters and Hovering Hip Abduction and thought I’d share two squat variations with you.

First up are kneeling squats in the smith machine (shown in video below on the left). I know some folks give the Smith Machine a hard time and while I agree its best to do weighted back squats with free weights outside the Smith Machine, I have incorporated kneeling squats and find it quite effective at targeting the glutes. That being said, these can also be done outside of the smith machine with a barbell or dumbbells in hand. I don’t recommend going super heavy with the weight in order to protect your joints. What you can’t really see in the video below is the yoga mat I have folded up and have rested my knees on. You are going to want some cushion there. Once you get in position, lower your self until your butt hits your calves then using your glute muscles, squeeze yourself up, keep your core tight and push your hips forward at the top. (Note: The motion will be slightly different if doing this outside of the Smith Machine since you would not be on a fixed track but the concept is the same.) During this workout session I did 4 sets of 10 at 90 lbs (45 lbs on each side)

Next up, pulsing goblet squats with a dumbbell (shown below on the right). These are pretty straightforward. Hold the weight at your chest. To hit more of your glutes and hamstrings keep your feet slightly wider than shoulder width apart with toes pointed out slightly. Keep your weight on your heels as you sit back and down. Hold and pulse for 2 counts or more if you like and repeat. The pulsing allows for more time under tension (how long the muscle is under strain during a given set) which is a factor when it comes to muscle hypertrophy/growth. During this workout I did 4 sets of 5 squats pulsing 2 times (at the bottom for total of 3 counts) between each squat using a 35 lb dumbbell.

Try them out and let me know what you think!

 

For more videos, visit my exercise library!

If you have any questions, do not hesitate to reach me 🙂

 

<3

Nikki (Semi Professional Booty Builder 😀 )

 

“Today’s hard, will be another day’s easy!”

No Comment

0

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: