- Following 415
- Followers 15.2K
- Engagement 0.16%
- Avg likes 20
- Avg comments 2
About LIZ
LIZ (@lizverbeek) is a Blogger creator on Instagram, also filed under Healthcare. The account has 15,249 followers and 1,403 published posts. Recent posts average 20 likes and 2 comments, an engagement rate of 0.16%.
With 15.2K followers, LIZ is a micro creator by the common 10,000 to 100,000 definition. Set against 415 accounts followed, the audience works out to about 37 followers per account LIZ follows. LIZ uses an Instagram professional account. Flinque files LIZ under Blogger, with Healthcare as a secondary category.
LIZ's Instagram bio is made of emoji and symbols rather than words. Emoji sit alongside the words. The latest activity Flinque has on record for LIZ dates from May 2026.
Story Highlights
Unlocking shows the title and cover image of every story highlight this creator keeps pinned to the profile.
1,403 Posts
All 10 recent posts Flinque holds for LIZ are videos. LIZ has built a substantial archive of 1,403 posts. Against the audience, that is roughly 11 followers for each post published. LIZ also keeps 7 story highlights on the profile. All 10 carry captions, averaging 211 words each. The captions are written mainly in English. Words that recur across them include control, movement, focus, glutes and tension.
My upper body workout focused on:
✔ Upper-back strength
✔ Rear delts & shoulder health
✔ Stability and control
✔ Targeting multiple angles
Exercises:
- Chest Supported T-Bar Row
- Standing Rope Face Pulls
- Chest Supported Machine Row
- Seated Rope High Face Pulls
- Bent Over Y-Raises
- Leaning Cable Side Raises
- Overhead Cable Tricep Extensions
Bigger compounds for strength.
Smaller movements for stability, posture, and shoulder health 🤍
Control the tempo.
Own the contraction.
Build an upper body that’s strong and resilient
…it’s not just about adding weight.
Why tempo & full range?
✔ You increase time under tension
✔ You load the muscle in the stretched position
✔ You improve mind–muscle connection
✔ You reduce momentum and compensation
✔ You get more out of every rep
These two press movements prove that you can get an incredible stimulus with:
Slow tempo
Bigger range of motion
1️⃣ Bodyweight High Step-Ups — Controlled Unilateral Press
Don’t underestimate bodyweight when it’s done right.
* High step = deeper hip flexion → more glute stretch
* Unilateral = each leg works independently
* Slow tempo = constant tension from start to finish
Focus on:
✔ Driving through the working leg
✔ Controlling the step down
✔ No pushing off the back leg
This is pure control and connection.
2️⃣ Pendulum Leg Press — Deep, Controlled Load
A perfect machine to train through a large range of motion.
* Deep stretch at the bottom
* Stable setup to control tempo
* Constant tension throughout the movement
Slow it down:
✔ Controlled eccentric
✔ No bouncing out of the bottom
✔ Full extension without locking out aggressively
Heavy is great.
But controlled is better.
This is one is a great isolation movement to really target the glutes without being limited by balance.
By leaning into a bench, you remove balance as the limiting factor.
Because here’s what often happens:
👉🏼 As you get stronger and increase the weight, your standing leg fatigues first (not the working leg) because it has to stabilize your entire body.
This setup solves that.
- More stability = more load on the working glute
- Less fatigue from the standing leg
- Better focus on the glute medius & upper glute max
How to set it up:
- Set the cable higher than usual (around bottom rib cage level)
- Lean your upper body into the bench
- Keep your hips in extension
- Slightly rotate your body away from the cable
Execution cues:
- Kick the leg out and slightly across the body
- Keep a slight bend in the knee
- Turn your foot slightly outward
- Focus on the stretch coming in and control going out
- Pause briefly at the top
- No swinging. No rushing. Just tension.
👉🏼 Compared to the standing version, you’ll feel less fatigue in the support leg and more direct work in the glutes.
Every solid leg day should include:
✔ A hinge movement
✔ A press movement
✔ An isolation movement (abduction/extension)
These three are examples for each 👇🏼
1️⃣ Barbell Romanian Deadlift — Hip Hinge (Lengthened Focus)
This is your posterior-chain builder.
- Loads the glutes in the lengthened (stretched) position
-Builds strength through hip flexion and extension
- Targets glutes and hamstrings together
Focus on:
✔ Pushing hips back
✔ Keeping tension throughout
✔ Controlling the eccentric
2️⃣ Leg Press — Press Pattern (Full Leg Development)
A stable compound movement to load the legs.
- Trains quads and glutes together
- Allows heavy loading with control
- Adjustable foot placement to shift glute focus
- Controlled reps + full depth
3️⃣ Bench Supported Cable Abduction — Isolation (Targeted Glute Work)
This is your precision work.
- Targets the glute medius and upper glutes
- Constant tension from the cable
- Removes balance limitations → more focus on the working side
- Control the movement, feel the stretch, and squeeze at the top.
What’s the difference?
• RDL → hinge, stretch-focused loading
• Leg Press → press pattern, overall strength
• Cable Abduction → isolation, targeted tension
Why include all three?
Because each movement trains the glutes differently:
✔ Hinge → strength in the lengthened position
✔ Press → full leg development and load
✔ Isolation → detail, balance, and stability
The key is combining:
✔ A press movement
✔ A hip hinge
✔ An isolation exercise
Each one hits the glutes from a different angle and range:
1️⃣ Cable Step-Ups
A controlled press movement with a strong glute focus.
- Forward lean increases glute involvement
- Cable adds constant tension throughout the movement
- Great for building strength and control per leg
- turn inwards for greater stretch
Focus on:
✔ Driving through the working leg
✔ Controlling the step down
✔ Keeping tension throughout
2️⃣ Barbell Good Morning
A pure hinge movement for the posterior chain.
- Loads the glutes in the lengthened (stretched) position
- Builds strength through hip flexion and extension
- Targets glutes and hamstrings
Keep it controlled:
✔ Push hips back
✔ Maintain tension
✔ Slow eccentric
Own the stretch — don’t rush it.
3️⃣ Side-Lying Hip Raises
This is where you isolate and fully fatigue the glutes.
- Targets the glute medius and upper glutes
- High tension with minimal compensation
- Great for control and mind–muscle connection
- Hold yourself for stability
Why combine these three?
• Step-Ups → press pattern + unilateral strength
• Good Mornings → hinge + lengthened loading
• Side-Lying Raises → isolation + targeted tension
Together they:
✔ Hit the glutes from multiple angles
✔ Train both stretched and shortened ranges
✔ Build strength, control, and shape
✔ Create more complete glute development
Make sure you train your glutes through different movements and angles.
That means combining:
✔ A press movements
✔ A hip hinges
✔ An isolation exercises
Each one targets the glutes differently — and that’s exactly the goal 👌🏼
1️⃣ Pendulum Squat — Press Pattern (Stretch Focus)
This is your deep, controlled press movement.
- Loads the glutes in the stretched position
- Large range of motion = more tension
- Stable setup allows you to push intensity without compensating
Focus on Slow eccentric and Depth without losing form.
2️⃣ Barbell Romanian Deadlift — Hip Hinge (Lengthened Focus)
A classic hinge movement for the posterior chain.
- Trains glutes in the lengthened position
- Builds strength through hip flexion and extension
- Emphasizes control over load
Push your hips back, keep tension, and own the stretch.
3️⃣ Glute-Bias Back Extension — Isolation (High Tension)
- Targets the glutes with minimal lower-back involvement
- Focus on hip extension, not spinal extension
- High tension, controlled reps
Think: squeeze the glutes to come up — not your lower back.
Why combine these three?
• Pendulum Squat → stretch + press pattern
• RDL → hinge + lengthened loading
• Back Extension → isolation + peak tension
Together they:
✔ Hit the glutes from multiple angles
✔ Train both stretched and shortened positions
✔ Build strength, control, and shape
✔ Reduce weak links
If you want strong, pain-free shoulders and a back that actually performs…
your warm-up matters just as much as your workout.
Too many people jump straight into heavy lifts.
But without proper dynamic stretching and mobility, you’re limiting your performance and increasing injury risk.
My upper-body sessions always start with a warm-up like this:
- Dynamic shoulder mobility
- Activation work for upper back and rear delts
- Controlled movements to prep the joints
These smaller muscles and movement patterns:
✔ Improve shoulder positioning
✔ Increase range of motion
✔ Activate the right muscles before loading
✔ Help you lift stronger and safer
Don’t skip this part, it sets the tone for everything that follows.
Then into the work: Chest-Supported Superset:
Both performed on an incline bench for maximum control and minimal momentum:
1️⃣ Chest-Supported Dumbbell Row
- Targets mid-back and rear delts
- Chest support removes lower-back involvement
- Allows you to fully focus on pulling with control
Think: elbows back, controlled squeeze, no swinging.
2️⃣ Chest-Supported Y-Raises — Shoulder Health & Stability
- Targets lower traps and stabilisers
- Improves scapular control
- Supports stronger and safer pressing
Light weight. Full control. No rushing.
Same machine.
Different mechanics.
Different stimulus.
Both performed in the Smith Machine.
Both controlled.
Both with a slow eccentric focus.
But they train your legs and glutes in completely different ways 👉🏼
1️⃣ Smith Machine Heel-Elevated Split Squat (Unilateral Press Pattern)
Elevating the front heel increases knee travel and range of motion.
- Greater quad involvement
- Deep stretch in the glutes at the bottom
- Strong unilateral strength development
The split stance also:
✔ Challenges hip stability
✔ Corrects side-to-side imbalances
✔ Forces control through the entire rep
With a slow eccentric, you build strength in the deepest position — no bouncing, no compensating.
2️⃣ Smith Machine Good Morning (Hip Hinge Pattern)
This is a pure hip-dominant movement.
- Trains glutes and hamstrings in the stretched position
- Emphasizes posterior-chain control
- Builds strength through hip flexion and extension
The slow lowering phase:
✔ Increases tension at long muscle lengths
✔ Improves hinge mechanics
✔ Strengthens the glutes where many are weakest
Control the stretch. Own the hinge.
Why combine these two?
• Heel-Elevated Split Squat → unilateral press, quad + glute stretch
• Good Morning → bilateral hinge, posterior-chain strength
Together they:
✔ Train different movement patterns
✔ Hit the glutes from multiple angles
✔ Build both single-leg stability and hip power
These feet-elevated, banded isolation movements are perfect to:
👉🏼 Activate your glutes before heavy compounds
👉🏼 Or finish your session and squeeze out what’s left
The goal here isn’t load.
It’s tension, control, and connection.
Slow reps. No momentum. Full control
1️⃣ Foot Elevated Single-Leg Hip Extensions
Elevating the foot increases range and glute demand.
- Strong unilateral activation
- Greater stretch at the bottom
- Forces stability through the hips
Focus on driving through the heel and controlling the lowering phase.
2️⃣ Feet Elevated Banded Hip Abductions (Bottom Position)
Band tension + lengthened glutes.
- Targets the glute medius
- Trains stability in the stretched position
- Improves hip control
3️⃣ Feet Elevated Banded Hip Extensions
Constant band tension through hip extension.
- Emphasizes glutes in mid to shortened range
- Reinforces full lockout
- Great for mind–muscle connection
4️⃣ Feet Elevated Banded Hip Abductions (Top Position)
Now the glutes are working hardest in the shortened range.
- Increases lateral hip strength
- Controlled pulses. No rushing.
How:
✔ 15–30 reps each
✔ Or 30–45 seconds per movement
✔ Minimal/No rest
These movements:
• Improve activation
• Increase stability
• Enhance your heavy lifts
One unilateral. One bilateral.
Both incredible for building strong legs and well-developed glutes.
And both performed with a slow eccentric focus — because controlling the lowering phase is where a lot of the strength is built.
Here’s how they complement each other 👇🏼
1️⃣ Smith Machine Reverse Lunges (Unilateral Strength)
Reverse lunges are one of the best single-leg exercises you can include in your leg training.
- Trains each leg individually
- Improves balance and stability
- Helps correct strength imbalances
Stepping back instead of forward keeps the movement more hip dominant and glute-focused.
With a slow eccentric, you:
✔ Build strength in the bottom position
✔ Improve control and stability
✔ Increase time under tension for the glutes
Stay controlled and keep your front leg doing all the work.
2️⃣ Leg Press - High & Wide Stance - (Bilateral Power)
The leg press allows you to move serious load while maintaining stability.
Using a high and wider stance:
- Shifts more tension toward the glutes and hamstrings
- Increases hip involvement
- Allows a deeper stretch at the bottom
The key is control on the way down:
✔ Slow eccentric
✔ Full range of motion
✔ No bouncing out of the bottom
Why?
- Unilateral work builds balance, stability and symmetry
- Bilateral work allows you to move heavier loads and build overall strength
Together they:
✔ Build stronger legs
✔ Develop the glutes more completely
✔ Reduce imbalances
✔ Improve overall lower-body performance
…. And of course ending with isolated glute exercises -> abductions in the machine and with mini band
LIZ's engagement
LIZ's engagement rate on Instagram is 0.16%, under 1%, fewer than 1 like or comment per 100 followers. On a typical post that comes to about 1 like or comment for every 625 followers. An average post collects 20 likes and 2 comments, close to 10 likes for each comment.
Engagement rate
0.16%
- Avg likes
- 20
- Avg comments
- 2
- Interactions : followers
- 1 : 625
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Frequently asked questions
These answers about LIZ are generated from the Instagram profile data Flinque holds for the account.
Who is LIZ?
LIZ (@lizverbeek) is a Blogger creator on Instagram, also filed under Healthcare. LIZ uses an Instagram professional account. LIZ's Instagram bio is made of emoji and symbols rather than words.
How many followers does LIZ have?
LIZ has 15,249 followers on Instagram (15.2K). Set against 415 accounts followed, the audience works out to about 37 followers per account LIZ follows. LIZ has built a substantial archive of 1,403 posts.
What is LIZ's engagement rate?
LIZ's engagement rate on Instagram is 0.16%, under 1%, fewer than 1 like or comment per 100 followers. On a typical post that comes to about 1 like or comment for every 625 followers. An average post collects 20 likes and 2 comments, close to 10 likes for each comment.
What does LIZ post about on Instagram?
Flinque files LIZ under Blogger, with Healthcare as a secondary category. All 10 recent posts Flinque holds for LIZ are videos. The 10 recent Instagram captions Flinque holds for LIZ repeatedly use the words control, movement, focus, glutes and tension. LIZ writes those captions mainly in English. LIZ keeps 7 story highlights, which open with a free Flinque account.
How do I contact LIZ for a collaboration?
LIZ's contact details are not published on Flinque's public profile. Brands with a free Flinque account can shortlist LIZ and use Flinque's outreach tools wherever a contact route is on file.
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