F45 Training Signal Hill

To the women who carry it all with strength and heart ❤️

Strong doesn’t always look loud.
Sometimes it looks like tiny hands reaching for yours, showing up even when you’re exhausted, and still choosing to give your best.

Being a mom is strength.
It’s patience.
It’s love in action every single day.

At F45 Signal Hill, we see the power of mothers who keep going, keep leading, and keep inspiring both inside and outside the studio.

You train. You lift. You push.
But your greatest strength is the love you give every day.

To all the amazing moms in our community, this one is for you. Happy Mother’s Day from your F45 family 💐

F45 Signal Hill is calling you. 🔥

High energy.
Strong community.
Expert coaches pushing you to be your best.

More than a workout , it’s a team.

Train with us this week. 💪

Happy Easter from F45 Signal Hill! 🐣💪

Today we celebrated Easter the F45 way 🔥 with high energy, fun challenges, surprises, and amazing prizes.

Our studio was completely full, the energy was incredible, and our community showed up strong. 💪🏻

We also had a special giveaway 🏆: one lucky member won a FREE week of training! 🔥

This is what F45 is all about: community, sweat, and unforgettable moments together.

Thank you to everyone who joined us today.
That’s how we do Easter at F45 Signal Hill! 🙌🏻

Only have 45 minutes a day?
That’s all you need. 💪🏻

At F45 Signal Hill you train hard, train smart, and train as a team.

Every workout is designed to help you build strength, improve endurance, and feel stronger every day. 👊🏼🔥

45 minutes can change your day.

Come train with us.

📩 DM us “STRONG” to try a class.

POV: It’s the end of the week and the coach is totally keeping it together… right? 😅💪
Coach Donda always here to help you through an awesome workout — whether she’s fully there or not 😂

📩DM us “STRONG”.
📞 call/text 587-288-3705.
📧[email protected]

Stationary Lunge vs. Split Stance Squat 👇🔥
They look similar — but the hip mechanics make a difference.
Stationary Lunge 🦵
Because you’re lowering straight down between both legs, there’s typically more hip hinge in the front leg (especially if you allow a slight forward torso angle).
👉 The hips travel back more
👉 The front hip flexes deeper
👉 This creates greater lengthening (stretch) of the glutes and hamstrings
👉 More posterior chain involvement
That added hinge = more stretch under load, which can drive glute and hamstring growth 🔥
Split Stance Squat 🏋️‍♀️
Often more upright and controlled, keeping tension steady on the front leg.
👉 Slightly less hip hinge (unless intentionally added)
👉 More constant quad + glute tension
👉 Easier to stay stable and load heavier
Why both are good 👇
✨ Lunges: more dynamic hip motion + greater glute/hamstring lengthening.
✨ Split stance squats: more controlled tension + strength focus.
Same staggered stance — different hip strategy, different stimulus 💪

📩DM us “STRONG”.
📞 call/text 587-288-3705.
📧[email protected]