Women’s Lift Lab

Go the extra mile (or rather inches) for your core with these crunches to toe touch sit-ups! They are a great exercise not only for your abdominals but also for spinal mobility due to extra flexion when touching your toes. Here are some tips!
✅ Keep your knees locked out.
✅ Think about pulling your ribs down to your hips.
❌ Avoid using momentum. Maintain good control of trunk but not swinging your arms forward.
✅ It’s okay to round your back to reach your toes!
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Perform 4 sets of 8-10 reps. Tag us in your vids and make sure to thank 🫶🏽.

Ahhhh the core…we all hate it but we must love it because it holds our body together. Core is referring to not just the abdominals but your posterior as well…the entire trunk! Today’s exercise will engage all of it from the front to the back to both sides. It’s a Hollow Rotating Crunch and here are some tips:
✅ Maintain a hollow shape (like a banana)
✅ Keep your legs together and hovering above the floor.
❌ Avoid resting your legs on the ground.
✅ Perform a crunch while rotating your torso.
❌ Don’t hold your breath. Breathe out as you crunch and inhale as you reset.
💪🏽 Now give it a go and tag us in your vids! Perform 4 sets of 8 reps on each side.

Always special thanks to for working the core for this demo!🫶🏽

Show your hamstrings some love this Valentine’s Day! Try this Inverted Hamstring Stretch. Your hammies will thank you. ❤️
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✅ Start by loading one side of the hip by hinging forward while keeping your knee at full extension.
✅ Maintain your balance by keeping the other leg extended as your torso moves forward.
❌ Avoid rounding your back.
✅ Shift your hips back and feel the stretch in your hammies!
🎥 Tag us in your vids and give some love to for these vids!🫶🏽

Planks are usually a staple in most exercise programs. The reason is that it’s great for core stability and overall strength for the trunk. Today we’re going to show you how to do the Elevated Plank Row. This variation also challenges the hip and shoulders. Here’s how to do it:
✅ Grab a bench to elevated your body on. Keep one arm locked out and grab a dumbbell or kettlebell.
✅ Keep stable knees and avoid rotating the hip excessively.
✅ Perform a row while keeping your body tight.
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Give it a try and let us know how it went and make sure to thank this lady lifter, 🫶🏽.

If you’re looking to get a good quad pump, take a look at this staggered stance back squat. This stances allows you to load one leg to a greater degree. As a bonus, it also helps stabilize the hip! Here are some tips:
✅ Line up the toes of your trailing foot to the back of the leading foot. Then move the trailing foot to the outside of your hip.
✅ Keep the heel of the trailing foot elevated.
❌ Avoid excessively hinging at the hips.
✅ Be sure to go as low as possible while loading the leading leg/foot.
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Give it a shot and tag us in your video and give thanks for for making these vids!🫶🏽

If you are about the leg life, you are going to want to give this exercise a try! It’s a Front Foot Elevated Lunge. Why is it so great? Well, not only do you engage the quadriceps but you also engage the hamstrings and glutes. On top of that, it also helps with ankle dorsiflexion. Here are some tips to get you going:
✅ Grab a box or stepper that is 12” or greater. You can also stack some bumper plates or even use a cinder block.
✅ Make sure to land and push off the platform with a flat foot.
❌ Avoid hinging excessively at the waist.
✅ Focus on getting a deep stretch at the ankle and moving your knees over your toes.
👍🏽 Give it a try and tag us in your vids and make sure to thank for these wrong and right way vids!🫶🏽

Are you looking to shape up those legs while improving your hip mobility? Look no further than these Cossack Sliders. This movement works your entire lower body from your glutes to your calves. Here are some tips to get you right and tight!
✅ Grab a furniture slider or wear a some socks on a smooth surface.
✅ Slide your leg out while bending the other.
✅ Keep the leg fully extended on the sliding side.
❌ Avoid caving in the knee that is bending. Keep in neutral or slightly pushed out.
✅ For the sliding leg, focus on driving and dragging that foot into the ground to engage your adductors!
👍🏽 Don’t forget to tag us in your videos!
has the moves you’ll want to use!💪🏽

STEP UP! No, we’re not talking about the mid-2000s teen dance drama flick. We’re talking about loaded step ups. This movement helps develop single leg and hip strength. It also helps with control and balance. You’re going to need this as you get older, so might as well start now! Here are some tips to get you started.
✅ Grab a Plyo box or steppers to step up on. Height should be somewhere between 8-16 inches.
✅ This can be back or front loaded with a barbell, kettlebell, or dumbbell.
❌ Avoid dropping your heal on the trailing foot. Focus on stepping down on your toes and the driving through the leading foot.
✅ Keep the leading foot flat and the knee of the trailing leg locked out.
✅ Touch-go is the pace you want to keep.
👍🏽 Give it a try and tag us in your vids!
thank you! 🫶🏽

Are you looking for some tree trunk thighs like ? Listen we love front and back squats but you likely are missing a very important variation; the Sissy Squat. Unlike the front and back variations, the Sissy Squat really engages the re**us femoris. This quadriceps muscle acts to flex the hip and extend the knee. The other quadriceps muscles only focus on knee extension. Here are some tips to thicken and taper those thighs!
✅ Start by getting on your toes.
✅ Keep your hip extended by squeezing your glutes.
❌ Avoid hinging at the hips.
✅ Perform a deep bend at the knee while leaning back.
✅ Feel free to hold onto a rack or bar for support but don’t rely on it too heavily.
🫡 Tag us in your workout vids!

showing us more moves in the new year!🫶🏽

**usfemoris

Wishing our wonderful members and everyone else a wonderful Merry Christmas!

Thank you Megan and Hailey for being a part of WLL!