Ana Katić

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Ana Katić Fitness and lifestyle ! Personal trainer and online coach specialised in Pre and Post Natal exercise

15/10/2026

If your goal is to grow your hamstrings, the seated leg curl is a must.

This machine gives you a lot of stability which is great for hypertrophy ( building muscle ), and whilst you see a lot of people using this machine and sitting with their back against the bench and having their back supported, leaning forward is what you want to do.

Reason being is that when our torso is leaning forward, we are going to stretch our hamstrings further and be able to train them at a longer length.

You can do this bilaterally ( which means that you use the both legs at the same time ), but if you want to minimize any muscular imbalances or if one side of your body is significantly weaker than the other, do the single leg seated leg curl.

High stability machine + single leg + more recruitment + symmetrical growth = happy and strong hamstrings.

My clients will know this.

And now you know this too.

If you want to get the results that you deserve and get all the education that you need in order for you to achieve your fitness and wellness goals, you know what you need to do.

The link to my app is in my bio!
See you there ❤️

14/10/2026

Give this a go and let me know how you find it.

Supported crossover step down for your glutes.

We are loading the glutes through internal rotation, adduction and hip flexion.

Holding onto something for more stability.

Keep your front shin vertical and your torso leaning forward and focus on driving with your hips back.

Your glutes are going to be lengthened at the bottom.

You can do this on the cable machine as well and you can also do this without any extra support, but I always go for the supported version to increase stability which is going to be beneficial for hypertrophy.

Loading here can be ipsilateral or contralateral. I am doing contralateral loading here. I find that the weight hits my leg if I am doing ipsilateral loading.

Should I add this to the app? 👀 I’ve really been enjoying trying this exercise out and playing around with the setup.

For the best training app and the best programs in the world and the best educational content, click the link on my website and come and join me and thousands of other people who are following my training methods and get the results that you deserve.

❤️

14/10/2026

My favourite exercises for quads!

If you’ve followed me for a while you would know that my training consists of the same 5-6 exercises for lower body and the same 5-6 exercises for upper body.

Basics will always win.

My favourite exercises for quads and the exercises that I program for my clients are ( in no particular order ):

- Smith machine hack squat / hack squat machine: this machine provides a lot of stability, it’s easy to load and to take close to failure, and you are welcome to use lifting shoes or elevated your heels on wedges to help with your ankle mobility and allow you to squat deeper
- Leg extension: the only machine / exercise for quads that is going to be the hardest in the shortened position
- BB high bar squat: heels elevated, torso upright, hamstrings touching the calves.
- Front foot / heel elevated split squats: another humbling exercise that’s going to be the hardest at the bottom where your quads are lengthened. Heel elevated Bulgarian split squats are also fab!
- Pendulum squat: this is by far my favourite machine for quads, the stability and depth that you get on this machine is SO GOOD, but sadly not many gyms have the pendulum squat.

Building muscle is a very slow and long and painful process, but you can make it easier for yourself by signing up for my app and following the best programs in the world.

The link to my app is in my bio, see you there ❤️

I’m in the final two months of my pregnancy therefore I’m using this time to slow down and get as much rest as I can.Tra...
13/10/2026

I’m in the final two months of my pregnancy therefore I’m using this time to slow down and get as much rest as I can.

Training intensity has reduced by a lot, and I am on average doing 3 workouts per week.

Feels weird to slow down and not have a goal of lifting my usual heavy weights, but this part of the journey is temporary ❤️

Anyway!
Warm up, McGills big 3 and some hip mobility drills.

4 exercises, 3 working sets per exercise.

Paused hack squat, leg extension, DB B stance RDL’s, and straight leg cable kickbacks.

Not trying to hit a personal best here, just moving my body and taking it easy 🙏🏻 🤰🏻

This is from Ana’s program which you can follow in the app!
Click the link in my bio for a 14 day FREE TRIAL, and come and join our amazing community ❤️

See you on the app!

The baby is growing, and I am slowly but surely slowing down.Never thought I’ll see the day ( of me slowing down ), but ...
07/10/2026

The baby is growing, and I am slowly but surely slowing down.

Never thought I’ll see the day ( of me slowing down ), but here we are!! ❤️

Now get me some sleep 😴

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