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Why the Spanish Squat Can Help Build Quads without Using a Barbell

The traditional back squat has long been the staple of those who want to crush their quads, but standing under a heavy barbell is not for everyone. Mature gym goers, or anyone with mobility issues, may find that the downward force of carrying a heavy bar across the shoulders leads to stress on the spine. Fortunately, IFBB Pro and physique transformation coach, Tanya Johansen swears by the Spanish squat. “Try a Spanish squat,” recommends the Bikini Pro competitor. “It fries your quads… when done correctly.” Here’s what you need to know. What Is a Spanish Squat and How Do You Do It? The Spanish squat is a popular movement utilized for rehabbing the knees, but it also pounds the quadriceps, providing the perfect environment for muscle growth. To try it for yourself, stand in front of a cable station or power rack and anchor a resistance band around the support, looping around the back of your knees. You can stand inside a single loop, or loop the band around each knee, as demonstrate...
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Fitness Influencer Liam Fitzgerald Passes Away After Fatal Motorcycle Accident

Liam Fitzgerald, a popular online coach and fitness influencer has passed away at just 29 years of age after injuries sustained during a fatal motorcycle accident. Tributes have poured in for the star, and his family have hailed him as an inspirational figure. Fitzgerald, who was born in Evansville, Wisconsin, and was a social media influencer and OnlyFans creator, died on October 30, per announcement by his girlfriend Jamie Lyn Rinaldi. “It is with the heaviest heart that I share the devastating news that Liam passed away following a motorcycle accident on October 30th at approximately 2 AM,” she wrote via Instagram.  “He suffered severe injuries, and despite the efforts of those who tried desperately to save him, they were unable to bring him back. There are no words to describe the heartbreak of this loss.” Fitzgerald was an athlete before becoming an influencer and after a move to Washington state, his teenage years were highly active. Fitzgerald played football as a quarterback...
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Svetlana Fedkina Speaks on Her Top Six Finish in the New Fit Model Olympia

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There were many reasons to be excited about the 2026 Olympia Weekend in Las Vegas, NV , but one that got a lot of attention was the new Fit Model Olympia category. This inaugural show meant that every athlete who graced the stage was a part of bodybuilding history. One of those competitors was Svetlana Fedkina, and she feels that fate and hard work were what led her to that moment. “I remember when (IFBB Pro League Vice President) Tyler Manion announced the new Fit Model division in December 2024. My first thought was, ‘This is my chance. Maybe this is my path to the Olympia.’ Of course, I didn’t know that I would actually make it there, but for the first time in a long time, I saw a division where I felt I could truly show who I am as an athlete.” Svetlana Fedkina From Bikini to Fit Model Fedkina said that competing in bodybuilding shows felt like a natural continuation of her sports life, which included ballet for most of her childhood. She discovered the Bikini division in 2013...
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Science Has Zeroed in on Why Lifters Need Cardio for Heart Health

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Every gym (real gym) has a dude like this—we used to call them “fire plugs” (if you’re not from New York, that means fire hydrant). He has arms like sewer pipes, a chest like a gun safe, zero degrees of V-taper, and he’d probably be proud of the fact that he has a squat rack in his living room in case he needs some extra sets—your basic Midwestern corn-fed Jethro type. The exact guy you would never imagine seeing on a treadmill. Cardio? That’s what people do when they don’t have huge muscles to worry about. Besides, he can see his abs (ab, actually, but it’s like a rock). What more evidence of health could anybody possibly need? That depends on how long Jethro wants to live. A study recently published in Medicine & Science in Sports & Exercise looked at 562,234 adults who had undergone clinical treadmill testing. Researchers wanted to know whether measuring cardiorespiratory fitness improved predictions of who would die over the following decade, beyond the usual suspects: a...
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Ilona Maher Now Looking to Take Rugby—and Girls’ Fitness—to the Next Level

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During the 2024 Paris Olympics, USA women’s team rugby player Ilona Maher suddenly became a household name. “I think for some people when they get famous, maybe it changes who they are and who they believe themselves to be,” Maher tells Muscle & Fitness . “I just never found that to be me.I think I’m kind of a similar person I was before the Paris Olympics.” But that was merely just the beginning. Ilana Maher The bronze-medal winner posed on the cover of Sports Illustrated shortly after the games wrapped. From there, Maher went on to compete on Dancing with the Stars, launch a successful podcast, and secure major partnerships with brands like Maybelline New York, Adidas and Burn Boot Camp. Although it seems like all eyes are on Maher, very few of her fans are watching her while she’s on the field that made her a celebrity. “Honestly, it doesn’t frustrate me because we don’t have enough places for them to watch rugby,” Maher says. “So I would tell you to watch rugby. I cou...
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JASON AVELAR AND GARRETT BEAL SHARE THE STORY OF PRESCOTT JUNIOR HIGH’S LEGACY OF PHYSICAL EDUCATION EXCELLENCE

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President Donald Trump announced the re-establishment and restoration of the Presidential Fitness Test on July 31, 2025, when he signed an Executive Order revitalizing the test along with the President’s Council on Sports, Fitness, and Nutrition. Since then, the Trump administration also announced the Presidential Fitness School Innovation Challenge, a competition which invites “schools, districts, and youth-serving organizations to design and execute creative, repeatable models that inspire student participation, teamwork, and enthusiasm for the Presidential Fitness Test (PFT).” One school that could serve as an example for others to follow and may be a top contender should they enter that challenge would be Prescott Junior High School in Modesto, California. The school overall has a great reputation, but it is best known for their P.E. program. Current teachers Jason Avelar and Garrett Beal are two of the teachers for this program, but its legacy as a fitness-focused juggernaut goes...
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ICYMI… The 2026 Mr. Olympia Winners

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FLEX’s Coverage of the 2026 IFBB Pro League Texas Pro is brought to you by Hi-Tech Pharmaceuticals. Follow @hitechpharma for more information and all their latest updates and make sure to visit  www.HiTechPharma.com  NOW to shop the incredible lineup from the Hi-Tech family of brands! Chris Nicoll: Pro Fitness Photos Mr. Olympia Nick Walker Samson Dauda Derek Lunsford Chinedu Andrew Obiekea Tonio Burton Chris Nicoll: Pro Fitness Photos Ms. Olympia Andrea Shaw Ashley Lynnette Jones Leyvina Rodrigues Barros Paula Ranta Meghan Morrison Chris Nicoll: Pro Fitness Photos 212 Keone Pearson Lucas Garcia Shaun Clarida Vitor Alves Porto De Oliveira Nihat Kaya Chris Nicoll: Pro Fitness Photos Men’s Physique Ryan Terry Ali Bilal Kyron Holden Erin Banks Brandon Hendrickson Chris Nicoll: Pro Fitness Photos Classic Physique Niall Darwen Mike Sommerfeld Ramon Rocha Queiroz Wesley Vissers Terrence Ruffin Chris Nicoll: Pro Fitness Photos Fit...
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The Lat Training Guide For Building a Stronger and Wider Back

Most lifters want lats for one reason:  the V-taper. Well-developed lats give your upper body that powerful look from the front, side, and back, and yes, they make T-shirts fit better. Besides looking awesome, the lats keep your shoulders stable, support better upper-body posture , and connect your arms to your torso, improving form during heavy lifts. Strong lats improve pulling mechanics, create a stronger pressing setup, and help your upper back stay in a better position during squats and deadlifts. Here we’ll go over all things lats, including: Lat anatomy and movement Why they matter What the lats need for size, strength, and better movement The best ways to train them How to program sets, reps, frequency, and weekly volume Common lat training mistakes Lat training myths Two sample lat workouts By the end, you’ll know how to train your lats for a stronger back, better pulls, healthier shoulders, and an upper body that will fill out your T-shirts. Lat Anatomy The la...
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Here’s How A Cruel Ironman Finish Turned Into Kona Gold Redemption

The last mile of an Ironman is a terrible place to discover that your body has filed for bankruptcy. You’ve already swum 2.4 miles, ridden a bicycle 112, and run far enough to qualify as a perfectly respectable marathon. All that’s left is a little strip of asphalt and a finish line. Unfortunately, at that point, your legs don’t give a shit about your plans, your sponsors, or the fact that the whole world is watching. On October 10, the Ironman World Championship in Kona, HI, produced the kind of finish that makes a Hollywood sports movie look underwritten. American Taylor Knibb won the women’s race in 8:36:29. Defending champion Solveig Løvseth, who had taken the lead from her with about five miles to go, began to stagger in the final mile, stopped, and went down. Knibb came past and took the title. Løvseth eventually got up, continued, and finished eighth. Germany’s Laura Philipp was second, Switzerland’s Julie Derron third. View this post on Instagram ...
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Julius Thomas Speaks His Mind When It Comes to Peak Performance

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When Julius Thomas hung up his NFL cleats in 2018, he didn’t know he was about to face the hardest, and longest, transition of his life. The tight end who caught touchdowns from Peyton Manning walked into graduate school at 30 with no job, no playbook, and none of the daily wins football used to hand him. “When you have to go from a master to a rookie, you go from winning a lot, knowing what you’re doing and very comfortable with all of it, to then having to rebuild that,” he recalled. “That is extremely challenging, because in the beginning of any journey, it’s losing, doing it wrong, working really hard, struggling through it.” The lessons he learned over the years that followed changed the way he looked at performance. He went back to the classroom, completed a clinical residency and earned his doctorate in clinical psychology in June 2025. In pro sports, the mentality is often to push through and keep going. While Thomas lived that for years, today, as a performance coach and co...
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