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Karen Mattar كارن مطر

Karen is one of the top Sport/Fitness influencer in UAE with 169025 audience and 1.19% engagement rate on Instagram. Check out the full profile and start to collaborate.

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Don’t fear failure. Fear the absence of progress. ✨

#failure #progress #growth

Don’t fear failure. Fear the absence of progress. ✨ #failure Read More

This is half a squat!” , “this is not a proper squat!” A lot of confusion and judgment around how low you should go down in a squat.

Watch the videos and make sure to listen to the voice over ???? for explanation. These videos are part of MOTIVNATION (my web progressive app with customized nutrition and training program- very affordable prices) that I am launching soon ???? (end of this month). Link in bio to get notified with 20% discount.

ALSO, READ BELOW ????????

✅ How deep you should squat will depend on what are you trying to achieve and on your range of motion aka your mobility.

1- What are you trying to achieve: do you want to better hit the quads or the glutes?

???? If you want to better hit the glutes, you will squat as deep as your mobility allows, just before the butt wink. So that you initiate the lift with your glutes, not your quads.

Take the hips way back and torso a bit forward with knees in line with toes —>
It wouldn’t be possible to go super low since you are minimising knee flexion to better hit the glutes.

???? If you want to better hit the quads, then you will squat as deep as your mobility allows, encouraging knee flexion (knees will migrate pas your toes).
Torso is more upright. Look forward.

Conclusion: you will squat deeper when you are targeting the quads. And less deep when targeting the glutes ????

2- But also depth varies depending on your mobility.
Have you ever heard about the “butt wink”??
It’s when you squat down and at some point your pelvis tucks under and spinal flexion happens. This point varies from a person to another depending on the range of motion.

Butt wink is ok IF it’s very minimal and if it’s happening when you are already very low (past parallel).
Too much of a butt wink will create injuries. People that are super tight have a butt wink even before parallel and with time this creates a lot of tension on the spine; hence injuries.

If you are targeting the glutes, make sure there is no butt wink at all.
If you are targeting the quads make sure you have no or minimal butt wink.

P.S: you can avoid it by increasing your range of motion with mobility exercises.

This is half a squat!” , “this is not a proper squat!” A lot of confusion and judgment around how low you should go down in a squat.

Watch the videos and make sure to listen to the voice over ???? for explanation. These videos are part of MOTIVNATION (my web progressive app with customized nutrition and training program- very affordable prices) that I am launching soon ???? (end of this month). Link in bio to get notified with 20% discount.

ALSO, READ BELOW ????????

✅ How deep you should squat will depend on what are you trying to achieve and on your range of motion aka your mobility.

1- What are you trying to achieve: do you want to better hit the quads or the glutes?

???? If you want to better hit the glutes, you will squat as deep as your mobility allows, just before the butt wink. So that you initiate the lift with your glutes, not your quads.

Take the hips way back and torso a bit forward with knees in line with toes —>
It wouldn’t be possible to go super low since you are minimising knee flexion to better hit the glutes.

???? If you want to better hit the quads, then you will squat as deep as your mobility allows, encouraging knee flexion (knees will migrate pas your toes).
Torso is more upright. Look forward.

Conclusion: you will squat deeper when you are targeting the quads. And less deep when targeting the glutes ????

2- But also depth varies depending on your mobility.
Have you ever heard about the “butt wink”??
It’s when you squat down and at some point your pelvis tucks under and spinal flexion happens. This point varies from a person to another depending on the range of motion.

Butt wink is ok IF it’s very minimal and if it’s happening when you are already very low (past parallel).
Too much of a butt wink will create injuries. People that are super tight have a butt wink even before parallel and with time this creates a lot of tension on the spine; hence injuries.

If you are targeting the glutes, make sure there is no butt wink at all.
If you are targeting the quads make sure you have no or minimal butt wink.

P.S: you can avoid it by increasing your range of motion with mobility exercises.

This is half a squat!” , “this is not a proper squat!” A lot of confusion and judgment around how low you should go down in a squat.

Watch the videos and make sure to listen to the voice over ???? for explanation. These videos are part of MOTIVNATION (my web progressive app with customized nutrition and training program- very affordable prices) that I am launching soon ???? (end of this month). Link in bio to get notified with 20% discount.

ALSO, READ BELOW ????????

✅ How deep you should squat will depend on what are you trying to achieve and on your range of motion aka your mobility.

1- What are you trying to achieve: do you want to better hit the quads or the glutes?

???? If you want to better hit the glutes, you will squat as deep as your mobility allows, just before the butt wink. So that you initiate the lift with your glutes, not your quads.

Take the hips way back and torso a bit forward with knees in line with toes —>
It wouldn’t be possible to go super low since you are minimising knee flexion to better hit the glutes.

???? If you want to better hit the quads, then you will squat as deep as your mobility allows, encouraging knee flexion (knees will migrate pas your toes).
Torso is more upright. Look forward.

Conclusion: you will squat deeper when you are targeting the quads. And less deep when targeting the glutes ????

2- But also depth varies depending on your mobility.
Have you ever heard about the “butt wink”??
It’s when you squat down and at some point your pelvis tucks under and spinal flexion happens. This point varies from a person to another depending on the range of motion.

Butt wink is ok IF it’s very minimal and if it’s happening when you are already very low (past parallel).
Too much of a butt wink will create injuries. People that are super tight have a butt wink even before parallel and with time this creates a lot of tension on the spine; hence injuries.

If you are targeting the glutes, make sure there is no butt wink at all.
If you are targeting the quads make sure you have no or minimal butt wink.

P.S: you can avoid it by increasing your range of motion with mobility exercises.

This is half a squat!” , “this is not a proper squat!” A lot of confusion and judgment around how low you should go down in a squat.

Watch the videos and make sure to listen to the voice over ???? for explanation. These videos are part of MOTIVNATION (my web progressive app with customized nutrition and training program- very affordable prices) that I am launching soon ???? (end of this month). Link in bio to get notified with 20% discount.

ALSO, READ BELOW ????????

✅ How deep you should squat will depend on what are you trying to achieve and on your range of motion aka your mobility.

1- What are you trying to achieve: do you want to better hit the quads or the glutes?

???? If you want to better hit the glutes, you will squat as deep as your mobility allows, just before the butt wink. So that you initiate the lift with your glutes, not your quads.

Take the hips way back and torso a bit forward with knees in line with toes —>
It wouldn’t be possible to go super low since you are minimising knee flexion to better hit the glutes.

???? If you want to better hit the quads, then you will squat as deep as your mobility allows, encouraging knee flexion (knees will migrate pas your toes).
Torso is more upright. Look forward.

Conclusion: you will squat deeper when you are targeting the quads. And less deep when targeting the glutes ????

2- But also depth varies depending on your mobility.
Have you ever heard about the “butt wink”??
It’s when you squat down and at some point your pelvis tucks under and spinal flexion happens. This point varies from a person to another depending on the range of motion.

Butt wink is ok IF it’s very minimal and if it’s happening when you are already very low (past parallel).
Too much of a butt wink will create injuries. People that are super tight have a butt wink even before parallel and with time this creates a lot of tension on the spine; hence injuries.

If you are targeting the glutes, make sure there is no butt wink at all.
If you are targeting the quads make sure you have no or minimal butt wink.

P.S: you can avoid it by increasing your range of motion with mobility exercises.

This is half a squat!” , “this is not a proper squat!” A lo Read More

You don’t have to be great to start.
You have to start to be great ✨

P.S: I have just uploaded in my highlights how to join MotivNation and how the plaltform looks like from the inside ????????

www.motivnationfit.com

You don’t have to be great to start. You have to start to be g Read More

I had to create this video because I am very proud of @sabine_ab Read More

Flow like water. In life, you might run into many obstacles. Some Read More

With so many info and programs everywhere on the internet, it’s easy to get lost and overwhelmed.
That’s one of the things that I love about MotivNation platform: you have everything you need in one place: you personalized nutrition and fitness program.

It basically makes your life easier and guides you step by step through the process to reach your fitness and nutrition goals in a smart, fun and efficient way ????

Head to my website or LINK IN BIO to get all the info you need before you start your beautiful journey with me ????
www.motivnationfit.com

With so many info and programs everywhere on the internet, it’s Read More

YEEYY! MotivNation is finally LIVE ????????
Your game changer platform that will help you reach your goals through customized nutrition and training program ????

There are a lot of extra bonuses that you will get when you sign up such as:
Educational videos, yoga, flexibility, HIIT, facebook community group and much more.
Check out the website for all the details.
www.motivnationfit.com
or LINK IN BIO

There is a 20% discount for only 24 hours!
Initially this is only for those on the waiting list, but I want to share it with everyone.
Coupon: MNLIVE

HURRY UP! ????????

#MOTIVNATION
#fitness
#health
#nutrition
#onlinecoaching

YEEYY! MotivNation is finally LIVE ????????
Your game changer platform that will help you reach your goals through customized nutrition and training program ????

There are a lot of extra bonuses that you will get when you sign up such as:
Educational videos, yoga, flexibility, HIIT, facebook community group and much more.
Check out the website for all the details.
www.motivnationfit.com
or LINK IN BIO

There is a 20% discount for only 24 hours!
Initially this is only for those on the waiting list, but I want to share it with everyone.
Coupon: MNLIVE

HURRY UP! ????????

#MOTIVNATION
#fitness
#health
#nutrition
#onlinecoaching

YEEYY! MotivNation is finally LIVE ????????
Your game changer platform that will help you reach your goals through customized nutrition and training program ????

There are a lot of extra bonuses that you will get when you sign up such as:
Educational videos, yoga, flexibility, HIIT, facebook community group and much more.
Check out the website for all the details.
www.motivnationfit.com
or LINK IN BIO

There is a 20% discount for only 24 hours!
Initially this is only for those on the waiting list, but I want to share it with everyone.
Coupon: MNLIVE

HURRY UP! ????????

#MOTIVNATION
#fitness
#health
#nutrition
#onlinecoaching

YEEYY! MotivNation is finally LIVE ????????
Your game changer platform that will help you reach your goals through customized nutrition and training program ????

There are a lot of extra bonuses that you will get when you sign up such as:
Educational videos, yoga, flexibility, HIIT, facebook community group and much more.
Check out the website for all the details.
www.motivnationfit.com
or LINK IN BIO

There is a 20% discount for only 24 hours!
Initially this is only for those on the waiting list, but I want to share it with everyone.
Coupon: MNLIVE

HURRY UP! ????????

#MOTIVNATION
#fitness
#health
#nutrition
#onlinecoaching

YEEYY! MotivNation is finally LIVE ????????
Your game changer platform that will help you reach your goals through customized nutrition and training program ????

There are a lot of extra bonuses that you will get when you sign up such as:
Educational videos, yoga, flexibility, HIIT, facebook community group and much more.
Check out the website for all the details.
www.motivnationfit.com
or LINK IN BIO

There is a 20% discount for only 24 hours!
Initially this is only for those on the waiting list, but I want to share it with everyone.
Coupon: MNLIVE

HURRY UP! ????????

#MOTIVNATION
#fitness
#health
#nutrition
#onlinecoaching

YEEYY! MotivNation is finally LIVE ???????? Your game changer pla Read More

BIG ANNOUNCEMENT. I am finally launching MotivNation ???? on Monday at 1pm Dubai time. ????
I can’t believe it’s finally happening…after a lot of hard work behind it!????
I truly and genuinely believe from the bottom of my heart that this platform will change people’s lives and make their life easier.
Cheers to new beginnings ????????

#MotivNation #community #fitness #personnalized #nutrition #onlinecoaching

BIG ANNOUNCEMENT. I am finally launching MotivNation ???? on Monday at 1pm Dubai time. ????
I can’t believe it’s finally happening…after a lot of hard work behind it!????
I truly and genuinely believe from the bottom of my heart that this platform will change people’s lives and make their life easier.
Cheers to new beginnings ????????

#MotivNation #community #fitness #personnalized #nutrition #onlinecoaching

BIG ANNOUNCEMENT. I am finally launching MotivNation ???? on Mond Read More

This is one of my favorite exercises to target the lower part of the glutes ???? and hamstrings.
But I often see it not being done properly ????, so it deserves a post and an explanation.

More distance is not better when it comes to this exercise. The ROM of the glutes is small so it’s easy to get into your lower back if you go too far.

If you go any higher than the glute’s range of motion during this exercise, you will feel the tension in your lower back.

So in order to turn off the erector muscles, keep your back rounded during the entire set with your chin tucked into your chest.
Your range of motion is going to be smaller than you think.

✅ Think of “hip thrusting” the pad at the top, squeezing your glutes for a second before going down.

✅ Slight external rotation with your feet to better target the glutes ????

When you are comfortable and confident doing this exercise with your rounded back, then you can play around with a more neutral spine.

This is one of my favorite exercises to target the lower part of Read More

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