Haley Smith Fitness

09/17/2025

What is a compound lift?

A compound lift (or compound exercise) is a movement that works multiple muscle groups and involves more than one joint moving at the same time.

For example,
1. Squats → works quads, hamstrings, glutes, core, and lower back (involves hip, knee, and ankle joints).
2. Deadlifts → works glutes, hamstrings, back, traps, grip, and core (involves hips, knees, and spine).
3. Pull-Ups/Chin-Ups → works lats, biceps, shoulders, and core (involves shoulder and elbow joints).
4. Bench Press → works chest, shoulders, and triceps (involves shoulder and elbow joints).
5. Overhead Press → works shoulders, triceps, traps, and core (involves shoulder and elbow joints).
6. Dips → works chest, shoulders, triceps, traps, and core (involves shoulder and elbow joints).

*Generally considered the “big lifts” because they:
- allow you to lift heavier weights
- build strength and muscle efficiently
- burn more calories than isolation movements (like bicep curls or leg extensions)

Hope this helps. 💕🫶🏼

09/08/2025

07/30/2025

Leg press - Top loading vs. Bottom loading ↓

Higher: slightly engages more glutes & hamstrings because of the angle of resistance (pairs well with high & wide foot placement, toes can point slightly outward)
Feet higher on platform → reduces angle at the knee joint and increases the hip angle, which puts more load on the posterior chain.

Lower: makes weight feel more quad dominant (pairs well with low foot placement and toes pointed straight ahead)
Low foot placement → increases knee flexion, which puts more emphasis on the quads.

Do not let your knees cave in or lock out at the top, as both can cause injury. ‼️

07/16/2025

glutes & quads 🫶🏼✨

| hsmith10

06/07/2025

haven’t been as active on here lately — life is busy & i’ve been working so much.

still been going to the gym 5-6x/week, just slacking on posting. about to start cutting body fat for summer :)☀️

my job is very physically demanding so numbers are a little down compared to normal, but that’s okay. still loving the process & enjoying my gym time

| HALEY

05/12/2025

the semester is over, which means i’m back to working in industrial cleaning full-time. the days are long & being consistent in the gym becomes a whole lot harder, but i’m still getting it done.

the weight was feeling so heavy, but i decided to go heavy on hack squat to see if i could even do it, and i surprised myself! a lot of times you’re stronger than you think; it’s your mind you have to convince.

couldn’t do it without ! i use preworkout before every lift & it gives me the extra push i need when i’m exhausted. be sure to stop by & check them out! mention my name at checkout to save 🙂

online code: hsmith10

04/17/2025

i just started supplementing creatine again and decided to make these helpful little graphics to talk about what it is, why people take it, and some of the benefits.

creatine is widely considered one of the most well-researched dietary supplements and is often associated with improved athletic performance.

studies show it’s safe for many people to supplement creatine. however, there isn’t enough evidence to know if it’s safe if you:
- are pregnant or breastfeeding
- have diabetes
- have kidney disease
- have liver disease
- have bipolar disorder (may increase risk of mania)

always consult with a healthcare professional before starting creatine, especially if you have any underlying medical conditions or take medications.


mention my name at checkout to save!
online code: hsmith10

04/17/2025

glutes & quads 🤍

swipe for the workout →

fueled by Active Nutrition & Supplements

mention my name at checkout to save!
online code: hsmith10

please let me know if you get anything so i can personally thank you :)

04/11/2025

the first clip 😭 trust the process & just keep going.

04/09/2025

IJG will always be home. 🤍

came home to hit a leg day with my girl & we had such a good workout! full leg day posted on my tiktok :) haleyy.smithh_

both fueled by the new afterdark blue madness pre from ANS! first time using preworkout in months & i loveee this flavor.

mention my name at checkout or use code: hsmith10 when shopping online to save $

04/08/2025

i’m now apart of the ANS team 💚

i love everything this company stands for and love that they’re local.

if you’re need more protein, a new pre-workout, a multi-vitamin, creatine, etc, make sure to mention my name at checkout to save! :)

online code: hsmith10

04/08/2025

how it started → how it’s going

no confidence → confident

you are capable of hard things & deserve to have a body you’re proud of. 💖