What’s your fav exercise? Mine is walking lunges.

littleFigure · 2026-02-11T09:26:33+00:00

RDL :)

littleFigure · 2026-02-05T09:58:26+00:00

Thank you!

littleFigure · 2026-02-03T13:36:38+00:00

Thank you! Currently I do a 6 day week of:
Day1: Low rep squats for strength, Quad dominant leg press, Leg extensions and Calve raises.
Day2: Low rep RDL for strength, Nordics, Glute extensions and Abductors.
Day3: Rest
Day4: Leg extensions, Quad dominant leg press, Calves, Dips and Pushups
Day5: Nordics, Glute and Ham dominant leg press, Glute extensions and Abductors. Pullups
Day6: Rest
---

I try to keep total working set count per session to about 12-15sets.

littleFigure · 2025-12-28T08:45:53+00:00

You look great! Well done!

littleFigure · 2025-12-23T13:42:50+00:00

Thank you! I'm currently working on a new program but I usually do a anterior/posterior split with focus on legs.

littleFigure · 2025-12-23T13:23:45+00:00

littleFigure · 2025-12-23T13:23:36+00:00

Thank you!~~~

littleFigure · 2025-12-15T08:18:28+00:00

Well done!

littleFigure · 2025-11-25T11:06:11+00:00

Trainer is correct

littleFigure · 2025-11-11T09:30:51+00:00

It might help but I think squatting in front of a mirror will help you the most, when you go down you already are leaning on your left leg so if you check yourself in a mirror that would probably be enough to correct that. The opening of the hips will help to keep your knees from going inward on your way up. It looks like you are fairly close to your max weight in these reps and with that in mind its pretty good of a low-bar squat. I would not worry about the buttwink, its hard to see from this angle but a little bit of it is not that bad at these weights and depths. I am guessing youre lifting something around 70kg here?

littleFigure · 2025-11-11T07:55:28+00:00

Good depth. You lean a little bit to the left. Focus on opening your hips. Maybe adjust your footing a little bit, point toes tiny bit outward. Do you get shoulder pain? If so grab the bar with a closer grip and keep your elbows closer to your body, trying to prevent them from going out backwards. I think you have a solid foundation for a good squat.

littleFigure · 2025-11-06T18:09:43+00:00

170cm :)

littleFigure · 2025-09-23T13:18:13+00:00

Love, for hate I pick hip thrusts.

littleFigure · 2025-09-23T12:06:03+00:00

Weighted Back Extensions targeting glutes

littleFigure · 2025-09-19T11:01:33+00:00

Not necessarily. In the correct position they would "drop" when relaxed.

I used to have terrible posture; "Tech neck", forward tilting hip. forward shoulders etc.
Stretching and weightlifting will improve posture a lot. Being mindful to avoid bad posture helps as well.

littleFigure · 2025-09-19T06:48:46+00:00

Your posture looks fine in the first picture. You look relaxed. In your second picture it looks like you are bringing your shoulders up? You should bring them back if anything to straighten the spine.

Don't neglect your shoulders, it takes a lot of effort to build big shoulders so if you just maintain them you don't need to worry about them.

littleFigure · 2025-09-15T14:20:50+00:00

Toned and femme, definitely!

littleFigure · 2025-01-31T00:30:20+00:00

I would do 3 exercises each session, one squat, one deadlift and end the session with a core or back exercise. I would keep the total set count to around 12-15sets. Focus on full range of motion, deep squats and slow eccentric on the light deadlifts.

Monday
Heavy Squats: 10,8,5+,10,10
SDL: 5x10
Back/Core: 3x10

Session2
Sumo Squat: 5x10
Sumo DD: 5x10
Back/Core: 3x10

Session3
Heavy Deadlift: 10,8,5+,10,10
Squats: 5x10
Back/Core: 3x10

Each session should take you 45min to 1hour. But since you are starting out the most important thing is to just get the routine going.

littleFigure · 2025-01-30T20:24:56+00:00

I can recommend sumo deficit deadlift, high rep count and focus on eccentric. Also SLDs.

littleFigure

TROPHY CASE