Instagram story viewer> @londeka_mpanza> Post
Londeka Candice Mpanza🌈(londeka_mpanza)'s profile avatar

Londeka Candice Mpanza🌈

@londeka_mpanza

7 months ago
Co Creator: theyare.girlshq
Photo by Londeka Candice Mpanza🌈 on April 11, 2026.
Photo by Londeka Candice Mpanza🌈 on April 11, 2026.
Photo by Londeka Candice Mpanza🌈 on April 11, 2026.
Photo by Londeka Candice Mpanza🌈 on April 11, 2026.
Download
30
Posted On: April 11th 2026, 09:24 am
Tagged Users:
@theyare.girlshq
theyare.girlshq
This is enough.
Comments (30)
malvinvela 5 months ago

malvinvela

Orange 🍊 ❤️❤️❤️❤️

philasandesabela 6 months ago

philasandesabela

Yoo ur eyes 🔥😩

sinomtha_mpanza 7 months ago

sinomtha_mpanza

Phuma Langa sikothe❤️😍🔥

lee.ngcobo__ 7 months ago

lee.ngcobo__

You know it’s tea , when you see those two fingers touching 🤏🏾🤏🏾🤏🏾🔥🔥🔥

makoule_davis_moraba_ 7 months ago

makoule_davis_moraba_

😍😍

whoisbanksofficial 7 months ago

whoisbanksofficial

😍😍😍🔥

_aubrey_4kt 7 months ago

_aubrey_4kt

🔥🔥🔥

lefromagegoat 7 months ago

lefromagegoat

👏🔥

gentlman_47 7 months ago

gentlman_47

Jersey Number 10😍😍🔥🔥

_aneledlamini 7 months ago

_aneledlamini

😍😍

ndu_ndlovu2 7 months ago

ndu_ndlovu2

😍😍😍😍

wandiiilee_nkosi 7 months ago

wandiiilee_nkosi

Golden😍🔥

Load More

More posts

Chelsea fans believe that United’s ownership is worse than theirs 🙃
A recap of the first day of Prince Reza Pahlavi’s visit to Belgium Prince Reza Pahlavi began his Brussels visit at the European Parliament, urging lawmakers to end appeasement of the Islamic Republic and support Iranians through internet access, targeted pressure, and international parliamentary cooperation. Meanwhile, Iranians marched through Brussels and gathered outside Parliament to welcome him and call for freedom.
I don’t make the rules. Actually, I do. I’m a Virgo. Energy Drink @getgorgie Sunnies @bonnieclyde White Tank Top @vuoriclothing Brown set @zara #gorgiepartner
✨ Answer & 🪔 This Diwali, win exciting surprises with AQUAGOLD! ✨ follow us on Facebook & Instagram, and participate for amazing prizes. 🎁 Your festive surprise awaits! 🎉 #DiwaliContest #AquaGold #WinExcitingPrizes #DiwaliGiveaway #FestiveSurprises . For inquiries, contact us at 📞 ‪‪‪+91 75298 01427‬‬‬ . kitchen faucet, premium tap, modern kitchen, luxury fittings,LuxuryBathFittings, BathroomGoals, ModernDesign, RustFree, InnovativeLiving, AquagoldElegance, HomeStyle, BathroomInspiration, BrassBallValve, UpgradeYourSpace, BathroomStyle, EnhanceLiving, BathroomTrends, SleekDesign, SimpleAndStylish, Shower, BathroomFoldingSeat, Aquagold
Here’s a snippet from the squat component of my recent Strength System seminar in Brisbane. I noticed @lockedinperformance_ performing a stiletto squat with an exaggerated heel elevation, but using a low bar position. His technique wasn’t bad. In fact, it was quite good. But his bar position wasn’t ideal for what he was trying to achieve. The objective of a stiletto squat is to maximise knee flexion and quadriceps involvement. Elevating the heels allows the knees to travel further forward while maintaining a more upright torso. Why is this important? Because the further the knees travel forward relative to the barbell’s line of force, the greater the moment arm at the knee joint, increasing the demand on the quadriceps. This is where bar position matters. A low bar position generally requires more forward torso lean to maintain balance. This shifts the hips backwards, increasing the moment arm at the hip while reducing it at the knee. That’s not necessarily a bad thing. In fact, it’s one of the reasons a low bar squat can be so effective for lifting heavier weights. But if your objective is to maximise quadriceps development, why deliberately compromise the position you’re trying to create? When I asked the lifter what he was trying to achieve, his answer was exactly what I expected, “quads”. We moved the bar into a high bar position, and immediately he was able to achieve a more upright squat with greater forward knee travel. But wouldn’t a front squat be even better? Not necessarily. A front squat allows a similarly upright torso, but the front rack position can limit how much weight you’re able to lift. A high bar squat can achieve a very similar torso position and range of motion, while generally providing a stronger platform to support heavier loads. Squatting is about understanding the objective of the exercise and selecting the technique that best achieves it. If your goal is to lift the heaviest weight possible, a low bar position is advantageous. If your goal is to maximise quadriceps development, a high bar squat with elevated heels is one of my favourite options.
back to up