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sofia castro

@_sofiaangelina

4 months ago

Photo by sofia castro on July 06, 2026.

Photo by sofia castro on July 06, 2026.

Photo by sofia castro on July 06, 2026.

Photo by sofia castro on July 06, 2026.

Photo by sofia castro on July 06, 2026.

Photo by sofia castro on July 06, 2026.

3

64

Posted On: July 6th 2026, 01:31 pm

Tagged Users:

@maddiefaragi

@_nicole.reidd

sweet summer

Comments (64)

catherinesmithh__

4 months ago

catherinesmithh__

Love this

catherinesmithh__

4 months ago

catherinesmithh__

So cute

meganfer02

4 months ago

meganfer02

I love thisss

rebeccabavaro_

4 months ago

rebeccabavaro_

beautiesssss

chloe_poirier7

4 months ago

chloe_poirier7

gorgeous

rina.david10

4 months ago

rina.david10

😍😍

maddybertuccio

4 months ago

maddybertuccio

Stunning I love

genevieve_shannon17

4 months ago

genevieve_shannon17

So so cute

genevieve_shannon17

4 months ago

genevieve_shannon17

Loveee this

matt_andersxn

4 months ago

matt_andersxn

You a matcha nig

kaceyrenneisen_

4 months ago

kaceyrenneisen_

Love love😍

leahnelsonnn

4 months ago

leahnelsonnn

loveee

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INTRODUCING… our November monthly flavour…. 💚 PISTACHIO BAKLAVA💚 this is our take on a baklava inspired scroll! pistachio, honey rose syrup, rose cream & topped with toasted kataifi, pistachio and rose petals💅🥹💖

this will be available the whole month of November and we can’t wait for you guys to try it🥹🥹🥹

नीतीश बिहारी भाई ने बनाया ग़ज़ब रिकॉर्ड । Rakesh Tiwari विथ Nitish Bihari | #rakeshtiwari #bihar

به من چالش ندید☠️

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.

we love listening to Bible stories using the Haven app almost every night! #family #haven

Голосуем🤭