ESPN’s Molly Qerim in Two-Piece Workout Gear Says "Small Steps Every Day"

Molly Qerim, a prominent sports anchor and host of First Take on ESPN, is as committed to fitness as she is to her career. Recently, she shared an Instagram video showcasing her strength training routine, which included hip thrusts, kickbacks, deadlifts, and lunges. Captioned “Small steps every day,” her post reflects her dedication to consistent progress and maintaining a healthy lifestyle.

Qerim’s workouts focus on building strength and enhancing stability. By incorporating exercises like deadlifts, lunges, and hip thrusts, she targets key muscle groups to improve athletic performance and overall well-being. Her routine serves as a reminder of the importance of small, steady efforts in achieving long-term health and fitness goals.

1. She Strength Trains

Qerim is seen doing a lot of strength training exercises in her Instagram video. According to The Mayo Clinic, these exercises have a lot of benefits. “Strength training may enhance your quality of life and improve your ability to do everyday activities. Strength training can also protect your joints from injury. Building muscle also can contribute to better balance and may reduce your risk of falls. This can help you maintain independence as you age. Strength training can reduce the signs and symptoms of many chronic conditions, such as arthritis, back pain, obesity, heart disease, depression and diabetes.”

2. She Does Deadlifts

Molly Qerim/Instagram

A strength training exercise that Qerim is seen doing in her Instagram video is deadlifts. These are very beneficial. NASM states, “A Romanian deadlift is a hip-hinge pattern that works the hamstrings and glutes. It is a form of deadlift with noticeably less bend in the knee, leading to greater hamstring engagement than traditional deadlifts.”

3. She Does Lunges

Molly Qerim/Instagram

Qerim is seen doing lunges in her Instagram video. According to The Mayo Clinic, lunges have a lot of benefits. “The lunge is a body resistance exercise that works the leg muscles. Specifically, the lunge targets the quadriceps and the hamstring muscles in the thigh, the gluteal muscles in the buttock, and to a lesser extent, the lower leg muscles. The lunge is a great conditioning exercise for many sports, especially those that involve lunging movements, such as tennis, basketball or soccer.”

4. She Does Hip Thrusts

Molly Qerim/Instagram

Qerim is seen doing hip thrusts with a barbell in her Instagram video. Gymless states that they have a lot of benefits. “Hip thrusts, as a compound movement, aid in increasing lower body strength and power, enhancing athletic abilities such as running, jumping, and powerlifting. By strengthening the posterior chain muscles, you can enhance your posture and lower the risk of back pain and muscle strain. Strong glutes and hamstrings contribute to hip and knee stability, minimizing injury risks in sports and daily life.”

5. She Does Abductors

Molly Qerim/Instagram

Qerim is seen using the hip abductor machine in her Instagram video. The Mayo Clinic states that they have a lot of benefits. “The standing hip abduction is an exercise you can do with resistance tubing to work the hip muscles. Specifically, the standing hip abduction targets the hip abductor muscles, which are located here, on the outside of the hips. This exercise helps promote strength and stability in the hip muscles when walking or running.”