IFBB Pro Danielle Kusenberger in Two-Piece Workout Gear Does "Hamstring Curl"

Danielle Kusenberger is a rising star in the fitness industry, having made her mark at just 19 years old. She has competed in various fitness competitions and now runs her own successful coaching business. Known for sharing workouts on Instagram, Kusenberger recently collaborated with Sierra Ashe, performing hamstring curls and offering tips on other exercises that have helped her clients stay fit and confident.

1. She Does Hamstring Curls

As you can see from her Instagram post, Kusenberger likes to do hamstring curls. Asphalt Green states that this is very beneficial. “Hamstring curls are a great way to balance the muscles that you work when you’re doing leg extensions. This exercise is also good for people with sedentary jobs who don’t get a lot of walking in. Even pro cyclists can benefit from using this machine, since biking works the quads so heavily and doesn’t do as much for the hamstrings.”

2. She Does RDLs

Kusenberger likes to do RDLs to stay in shape. She shared her tips for doing them in this Instagram post. “Your glutes aren’t growing because your form sucks….It’s true - I’ve been there too so let me help you out. Start here👇🏼 - Hips and glutes move on a horizontal line. - Abduct the knees out so hips can abduct as well. Abduct = open up. Toes should be slightly pointed out to allow for this to occur as well. - Knees shouldn’t lean back with body. They should stay above the ankle until the bar hits around shin or below knees then, knees should push out aka abduct out and may move slightly forward depending on the person. - Hips have to be open in order to prioritize glutes in an RDL. Sending training vids in DM for free help and feedback, let’s fix your training right now.👀😎”

3. She Believes In Confidence

Kusenberger is a big believer in having confidence, and she wants her clients to have it as well. She talked about this in the caption of this post. “Confidence is nothing without security…. And most people aren’t taught how to become secure. Hint as to why I became a coach. You don’t want to be skinny, you want to be secure. And security comes with learning how to love yourself, how to show yourself value, and honestly, how to not care about outside opinions. I don’t want to teach you just how to be confident in your body. I want to teach you how to be secure; in your mind, choices, actions, word, body, life, etc. From my past self to you. At any shape and size you are still left with yourself. Work on the inside, the actual human just as much as you do the outside.”

4. She Does Hip Thrusts

Kusenberger shared her hip thrust tips in this Instagram video. She captioned it, “Nobody wants a saggy butt.🍑So if you have one, lets crank some hip thrusts and grow glutes that pop.😭🔥The biggest issue I see is people wanting to thrust the bar… ❌😵🙅‍♀️We want to keep our spine neutral, meaning we are NOT going to hump the bar, in fact, the bar is just going to LAY ON YOU as you keep hips tucked. Your spine from your back to hip should stay aligned the entire time. We aren’t tryna use out back, we’re tryna build our boootay.🥵 Toes pointed slightly out, knees driving out, and glutes workin!
How I program hip thrusts for myself:
- 3 sets of a triple rest pause every set.”

5. She Does Lateral Raises

Kusenberger likes to do lateral raises to stay fit. She shared this video of herself doing cable lateral raises at the gym. Kusenberger captioned the post, “Your traps are the only thing that gets pumped when you lateral raise?🥵- Lean your body away from the cable and think about your leading your elbow outward as it drives upward. - Hand should always be below elbow on the concentric aka on the way up, you don’t want your hand leading upward as your elbow is dipped below the hand. That can cause strain in your muscle. - I prefer to lateral raise slightly in front of the body for more front and lateral raise stimulation. - A slow eccentric on the way down creates highee resistance within the muscle producing more breakdown within the muscle fibers, and with proper recovery plus nutrients this promotes more growth!! Stay tuned for more on how to level up your training and your physique!! 🤗🔥You deserve all the success and I’m here to help you with that!”

Anne Luise Freitas, a five-time Olympian and highly successful bodybuilder, recently shared a leg workout video on Instagram. In the post, she emphasizes the importance of proper form, stating, "When you go down to no leg press, for example, you have to execute at all angles...you must recruit at the maximum." Freitas demonstrates her expertise and dedication to building strength with each movement.

1. She Does Leg Presses

Freitas is seen using the leg press machine in her Instagram post. According to The Mayo Clinic, the machine has a lot of benefits. “The leg press is an exercise you can do with a weight machine to work a variety of muscles in the lower body. Specifically, the leg press targets the quadriceps muscles in the front of the thighs, the gluteal muscles in the buttocks, the hamstring muscles in the back of the thighs, and the calves, all in an integrated fashion. Since the leg press works several muscles at once, it's an especially efficient way to strengthen your lower body.”

2. She Does Hamstring Curls

Freitas shared some of her favorite leg workouts in this Instagram post. In it, she is seen doing hamstring curls. According to The Mayo Clinic, hamstring curls are very beneficial. “The seated hamstring curl is an exercise you can do with a weight machine to work the muscles in the back of the thigh. As the name implies, the seated hamstring curl targets the hamstring muscles here in the back of the thigh. Strong hamstring muscles help to protect your ligaments in the knee.”

3. She Does Squats

Anne Luise Freitas/Instagram

Freitas is also seen doing squats in the previous Instagram video. According to Piedmont, the exercise has a lot of benefits. “Squats are a compound, multi-joint movement, which means they exercise several muscle groups. When you perform a squat, you work your calves, quads, hamstrings, glutes, core and part of your back.”

4. She Does Romanian Deadlifts

Freitas shared this video on Instagram of herself doing Romanian Deadlifts. She captioned the post, “Explosive Combined Exercise for glutes and hams! Deadlift is a very complete exercise. It works glutes, quads, hams, in the upper body, lower back, back, abdominals, biceps. And to maximize the result of my goal today, I went straight to the one side Romanian deadlift. To understand this exercise better, it would be between the deadlift and the stiff. Both the stiff and the Romanian deadlift are quad dominant movements, but the difference is in the flexion of the knee. While the stiff, there is no knee movement, the Romanian deadlift, you flex the knee slightly while going down. The focus of this exercise is on the posterior chain, allowing you to develop the hamstrings and hips using lighter weights.”

5. She Uses Weights

Anne Luise Freitas/Instagram

In the previous Instagram post, Freitas is seen using a large dumbbell. She also shares a lot of videos on her page of herself using weights. ACE Fitness reports that using weights is very beneficial. “Using maximal loads for compound (multi-joint) movements like the deadlift, squat-to-shoulder press, bent-over row or chest press can improve intermuscular coordination, which is the ability of many muscles to work together to generate and control high levels of force through multiple joints.”

Nataliya Kuznetsova isn’t shy about showcasing her powerful physique and impressive fitness routine on social media. Recently, the bodybuilder shared a video of herself at the leg extension machine, dressed in a white tank top with black accents and black shorts. She captioned the post with a motivational message: “Push your limit.” With a mix of heavy lifting and strategic exercises, Kuznetsova maintains her awe-inspiring strength and figure. Here’s a breakdown of her favorite fitness moves and their benefits.

1. She Does Leg Extensions

In her Instagram video, Kuznetsova is seen at the leg extension machine. According to Asphalt Green, leg extensions have a lot of benefits. “Leg extensions using this exercise machine work your thighs. In fact, that’s basically the only thing that they work. That’s great if you want to build strength and mass quickly. To get started, slide into a sitting position on the machine from the open side.”

2. She Does Hamstring Curls

Kuznetsova likes to do hamstring curls to keep herself in shape. She shared this video on Instagram of herself doing them, captioning it, “Gym time.” Asphalt Green states that doing hamstring curls has a lot of benefits. “Hamstring curls are a great way to balance the muscles that you work when you’re doing leg extensions. This exercise is also good for people with sedentary jobs who don’t get a lot of walking in. Even pro cyclists can benefit from using this machine, since biking works the quads so heavily and doesn’t do as much for the hamstrings.”

3. She Hikes

Kuznetsova likes to hike to keep herself in shape. She shared this photo on Instagram of herself on a mountain. Kuznetsova captioned it, “When people say they don't take life too seriously, is that a good thing?)”

4. She Does Pulldowns

Kuznetsova shared this video on Instagram of herself doing lateral pulldowns. Piedmont states that this exercise has a lot of benefits. “The lat pulldown is a fantastic exercise for strengthening the latissimus dorsi muscle, the broadest muscle in your back. This muscle promotes good posture and spinal stability. Form is crucial when performing a lat pulldown to prevent injury and reap the best results.”

5. She Lifts Weights

Since she’s a bodybuilder, Kuznetsova naturally lifts a lot of weights. She included a photo of herself lifting a barbell in this Instagram post. ACE Fitness states that lifting weights has a lot of benefits. “Lifting heavy weights elevates levels of anabolic hormones—specifically testosterone, growth hormone and insulin-like growth factor (IGF-1)—which are used to repair muscle fibers damaged during exercise. This helps the muscle fibers to become thicker and capable of generating higher levels of force.”