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Monday 7am - 9:30pm Tuesday 7am - 9:30pm Wednesday 7am - 9:30pm Thursday 7am - 9:30pm Friday 7am - 9pm Saturday 9am - 6pm Sunday 9am - 4pm

Listers Health

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Listers Health

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Biggest Ladies Only Studio Gym with top-of-the-line fitness machines, dedicated spin room, resistanc All free!

Listers Health is a ladies only environment for fitness, gym, relaxation, beauty treatments and classes. The gym area is packed with some of the highest grade equipment from Life Fitness allowing for a complete workout. Offering

Over 100 exciting classes a month,
including aerobics, spin, circuit, insanity & more! Brand new, state-of-the-art gym equipment
from a market leader (Life Fitness). Steam, sauna, changing rooms,
with showers, lockers, hair dryers etc. included.

10% off at our in-house beauty studio
& other fantastic offers available.

29/09/2026

Stop making this mistake on the Smith Machine Hip Thrust! 🍑

If you want maximum glute activation (and less strain on your lower back or quads), your foot placement and movement path are key.

❌ What’s happening in the inset (Top Left):

Toes lifted & heels driving up: Lifting the toes off the ground destabilizes your base and reduces the amount of power you can push through your full foot.

Incorrect foot placement / hyper-extending: Allowing the hips to swing unevenly or pushing from the toes/arches shifts emphasis onto the quads and stresses the lower back at the top.

✅ How to fix it (Main Video):

Feet Flat & Planted: Plant your full foot flat on the floor—drive through your heels and mid-foot to engage the glutes fully.

Vertical Shin Angle: Position your feet so that when you reach full extension at the top, your shins are roughly vertical (at a 90-degree angle to the floor).

Ribs Down & Chin Tucked: Keep your gaze forward and chin slightly tucked to keep your spine neutral and prevent arching your lower back.

Squeeze at the Top: Pause for a second at full lockout, squeezing your glutes without hyperextending your lumbar spine.

Save this for your next leg day and focus on form over weight! 🏋️‍♀️✨

26/09/2026

Looking to build lower-body strength and target your glutes and inner thighs? The Dumbbell Sumo Squat is a must-have in your routine! 🍑✨

Muscles Trained:

Glutes & Adductors (Inner Thighs): The wider-than-shoulder-width stance combined with turned-out toes places extra emphasis on your adductors and glutes.

Quads & Hamstrings: Help power the movement up while stabilizing your knees.

Core: Keeps your chest proud and spine neutral throughout each rep.

Key Form Tips:

Stance: Set your feet wider than shoulder-width apart with toes flared outward at roughly a 45-degree angle.

Path: Hold the dumbbell vertically in front of you. Keep your chest up and core braced as you sink your hips down and drive your knees outward in line with your toes.

Drive: Push through your heels to return to the starting position, squeezing your glutes at the top without over-arching your lower back!

Save this for your next leg day! 🏋️‍♀️👇

25/09/2026

The Glute Bridge is a fundamental posterior chain exercise designed to isolate and strengthen the gluteus maximus, hamstrings, and core. Performing this movement regularly improves hip extension, helps correct pelvic alignment, and protects the lower back during heavy compound lifts or daily activities. Focus on driving through your heels and squeezing your glutes at the top of the movement.

24/09/2026

Level up your core stability with the Weighted Single-Leg Toe Reach! 🔥

This modified dead bug variation challenges your control, balance, and strength by working opposite limbs under load.

Here is what’s working behind the movement:

Abdominals: Keep your movement controlled while anchoring your lower back safely against the mat.

Deep Core & Obliques: Prevent rotational twisting and lock down pelvic stability throughout.

Hip Flexors: Drive the power to raise and smoothly lower your leg.

Shoulders & Chest: Guide and control the dumbbell as you reach for your toe.

While your hip flexors and upper body assist, the main focus here is total core control and stability.

Save this post for your next core workout and drop a comment below if you're giving it a try! 💪👇

22/09/2026

30-MINUTE FULL BODY DUMBBELL WORKOUT FOR BUSY GIRLS ⏳🔥

No time for the gym? No problem! This quick full-body circuit targets all major muscle groups using just a pair of dumbbells—perfect for home or gym sessions when you're short on time.

The Circuit Routine:

Forward & Lateral Shoulder Raises – 12-15 reps (Targets: Anterior & Lateral Deltoids)

Bent-Over Rows – 12-15 reps (Targets: Lats, Rhomboids & Upper Back)

Bicep Curls – 12-15 reps (Targets: Biceps Brachii)

Squat to Overhead Press – 12-15 reps (Targets: Quadriceps, Glutes, Core & Shoulders)

Rear Delt Flyes – 12-15 reps (Targets: Posterior Deltoids)

Romanian Deadlifts (RDLs) – 12-15 reps (Targets: Hamstrings, Glutes & Lower Back)

Russian Twists – 12-15 reps per side (Targets: Obliques & Core)

Workout Structure:

Sets: 3 rounds total

Rest: 45–60 seconds between exercises

Equipment: Pair of light-to-medium dumbbells

Pro Tip for Form: On compound movements like RDLs and Bent-Over Rows, keep your spine neutral and focus on hinging at the hips rather than rounding your lower back to maximize muscle activation and prevent injury.

Save this for your next quick session, or send it to a busy friend who needs a fast workout! 💪✨

21/09/2026

🔥 FLUTTER KICKS — SMALL MOVEMENT, SERIOUS CORE WORK!

Flutter kicks are a simple but effective core exercise that primarily challenge your lower abdominals, while also engaging your hip flexors and helping develop overall core stability.

Keep your lower back pressed into the floor, brace your core and alternate your legs up and down with small, controlled kicks. The key is control — avoid swinging your legs or allowing your lower back to arch.

💡 Tip: The closer your legs are to the floor, the greater the challenge. If your lower back starts lifting, raise your legs slightly or take a rest.

Add flutter kicks towards the end of your ab workout for a serious core finisher! 💪

19/09/2026

Sitting for long periods can lead to tight hip flexors and poor upper-body posture. Incorporating targeted mobility work into your daily routine helps undo desk-bound tightness, improves balance, and restores natural spinal alignment.

Here are 3 mobility moves to open your hips and improve your posture:

High Lunge (or Low Lunge Modification)

Target: Hip flexors, chest, and spinal extension.

Form Check: Step back into a long stride with your back heel lifted. Keep your front knee directly over your ankle and square your hips forward. Reach upward to open your chest.

Duration: Hold for 1–3 minutes per side (drop the back knee down if you need extra support).

ort).

Standing Figure-Four

Target: Outer hips, glutes, core stability, and balance.

Form Check: Cross one ankle over the opposite knee, sit your hips back as if sitting into a chair, and keep your chest lifted. Engage your core to assist with stability.

Duration: Hold for 30–60 seconds per side.

side.

Goddess Pose

Target: Inner thighs, hip openers, and upper-back engagement.

Form Check: Take a wide stance with toes turned out 45 degrees. Sink low into your hips while tracking your knees over your toes. Extend your arms high and draw your shoulder blades together to keep your chest lifted.

Duration: Hold for 30–60 seconds.

18/09/2026

Target your upper body, core, and glutes with this effective 3-exercise routine!

The Routine:

Glute Bridge + Tricep Extension: Drive through your heels to engage the glutes while controlling the dumbbell extension over your shoulders.

Single-Leg Bridge with Arm/Leg Lower: Fire up your core stability and glutes. Modification: Keep your hips rested on the mat if you feel any lower back discomfort.

Overhead Sit-Up to Press: Engage your abdominal wall through a full range of motion while loading the upper body. Modification: Perform a standard upper-body crunch lifting just the shoulder blades.

Prescription: 12–15 reps per exercise | 3–4 sets

Save this for your next workout session and let us know how it goes in the comments! 👇

15/09/2026

Looking to strengthen your core and shape your waistline? Strengthening the obliques and engaging full-body movement patterns helps build midsection stability and burn calories effectively.

3 Dumbbell Exercises for Oblique & Core Strength:

Single-Arm Shoulder-to-Knee Twists: Works the core and lower body simultaneously through rotational movement.

Side-to-Side Knee Lift & Pulls: Elevates heart rate while engaging the shoulders and lateral core.

Side Plank Thread-the-Needle: Targets deep oblique stabilization and spinal rotation (can be modified on knees or full side-plank stance).

Perform each exercise for 30–60 seconds. Repeat 3–4 sets, 3–4 times per week.

14/09/2026

Lower back pain often stems from tight hips and glutes pulling on your spine. Incorporating targeted mobility into your routine can help release accumulated tension and restore comfort.

Here are 3 effective stretches to relieve tension and open up your hips:

Child's Pose: Wide knees, toes together. Walk your hands forward, lower your forehead to the mat, and take deep breaths. Hold for 1–3 minutes.

Cat-Cow: Hands under shoulders, knees under hips. Inhale as you round your spine (chin to chest), then exhale as you drop your belly and lift your chest/tailbone. Repeat continuously for 1 minute or hold Cat pose for 30–60 seconds.

Supine Twist: Lie on your back, pull one knee to your chest, and guide it across your body with the opposite hand. Keep both shoulders flat on the mat and breathe deeply into areas of tightness. Hold for 1–3 minutes per side.

Focus on slow, deep breathing throughout each posture to encourage full muscle relaxation.

Address

Listers Mill, Heaton Road
Bradford
BD94SH

Opening Hours

Monday	7am - 9:30pm
Tuesday	7am - 9:30pm
Wednesday	7am - 9:30pm
Thursday	7am - 9:30pm
Friday	7am - 9pm
Saturday	9am - 6pm
Sunday	9am - 4pm

Telephone

+441274270607

Website

http://www.listershealth.co.uk/, https://www.instagram.com/listershealth, https://www.tiktok.com/@listershealth

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