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1.12M
impressions
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likes
1.08M
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46.5K
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726
engagement
1.05%
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My low back used to kill me WITH TEXTBOOK FORM. I thought deadlifts were just supposed to hurt. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But “perfect” form looks different on everyone. Limb length, torso length, and hip anatomy matter. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ There isn’t one universal deadlift technique - there’s the one that fits your body. Huge shoutout to @samdancing for showing me this and basically saving me from years of low-back pain. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If deadlifts bug your back, DM me DEAD. I’ll help you figure out how to train pain free. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #backpain #lowbackpain #deadlift #injury
5.18M
43.9K
742
10mo ago
marcusfilly
My low back used to kill me WITH TEXTBOOK FORM. I thought deadlifts were just supposed to hurt. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But “perfect” form looks different on everyone. Limb length, torso length, and hip anatomy matter. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ There isn’t one universal deadlift technique - there’s the one that fits your body. Huge shoutout to @samdancing for showing me this and basically saving me from years of low-back pain. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If deadlifts bug your back, DM me DEAD. I’ll help you figure out how to train pain free. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #backpain #lowbackpain #deadlift #injury
Anyone else?
4.62M
69.4K
1.93K
4mo ago
marcusfilly
Anyone else?
@katiesonier please drop your lower-body secrets because WOW. You are insanely strong 👏 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tried the 202 lb kettlebell swing challenge today and… yeah, this was TOUGH. I’ll give her the win - she made it look way easier than it felt 😅 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #kettlebellswing #strongwomen #strengthtraining #fitnesschallenge
2.95M
39.6K
1.41K
9mo ago
marcusfilly
@katiesonier please drop your lower-body secrets because WOW. You are insanely strong 👏 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tried the 202 lb kettlebell swing challenge today and… yeah, this was TOUGH. I’ll give her the win - she made it look way easier than it felt 😅 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #kettlebellswing #strongwomen #strengthtraining #fitnesschallenge
Don’t deadlift before you watch this. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For 20 years, I deadlifted with “perfect form” - and kept blowing out my lower back anyway. From the outside, everything looked right. My spine appeared neutral, coaches approved my technique, and there was no visible rounding anywhere. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So what was the problem? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Looking neutral and being neutral are two completely different things. Just because your back isn’t rounding doesn’t mean it’s in a true neutral position - and that difference is exactly what’s been silently loading your spine every single rep. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This one fix changed everything for me, so save this and apply it to your next session. And if you want help dialing in your technique so you’re actually getting stronger without the wear and tear - DM me “Coach” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #deadlifts #gymtips #muscle #strengthtraining #fitness
2.84M
21.9K
690
4mo ago
marcusfilly
Don’t deadlift before you watch this. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ For 20 years, I deadlifted with “perfect form” - and kept blowing out my lower back anyway. From the outside, everything looked right. My spine appeared neutral, coaches approved my technique, and there was no visible rounding anywhere. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So what was the problem? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Looking neutral and being neutral are two completely different things. Just because your back isn’t rounding doesn’t mean it’s in a true neutral position - and that difference is exactly what’s been silently loading your spine every single rep. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This one fix changed everything for me, so save this and apply it to your next session. And if you want help dialing in your technique so you’re actually getting stronger without the wear and tear - DM me “Coach” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #deadlifts #gymtips #muscle #strengthtraining #fitness
Did you know this about back squats? A lot of people know they should be squatting with a neutral spine. The problem is most people don’t actually know what that feels like once they’re moving. What happens? People unintentionally alter their position at different parts of the squat, without even realizing it. The fix? Try this PVC hack. It’ll teach you what it actually feels like to stay neutral through the entire movement. #backsquat #squat #fitness #gymtips #legday
1.90M
8.87K
112
2mo ago
marcusfilly
Did you know this about back squats? A lot of people know they should be squatting with a neutral spine. The problem is most people don’t actually know what that feels like once they’re moving. What happens? People unintentionally alter their position at different parts of the squat, without even realizing it. The fix? Try this PVC hack. It’ll teach you what it actually feels like to stay neutral through the entire movement. #backsquat #squat #fitness #gymtips #legday
Small tweaks, big differences in what you’re training. You don’t always need a new exercise to target a different muscle group. Most of the time, a small change to how you’re doing the movement is enough. 👉 Quads: Keep your torso upright and let your knee travel forward over your toes. 👉 Glutes: Lean your torso forward and push your hips back. A lunge is still a lunge, but how you set it up decides which muscle does most of the work. The same goes for your squats and split squats. Know what you’re training and why, and you’ll get more out of every rep. Save this for your next leg day 📌 #muscle #quads #strengthtraining #legday #glutes
1.79M
7.57K
28
4w ago
marcusfilly
Small tweaks, big differences in what you’re training. You don’t always need a new exercise to target a different muscle group. Most of the time, a small change to how you’re doing the movement is enough. 👉 Quads: Keep your torso upright and let your knee travel forward over your toes. 👉 Glutes: Lean your torso forward and push your hips back. A lunge is still a lunge, but how you set it up decides which muscle does most of the work. The same goes for your squats and split squats. Know what you’re training and why, and you’ll get more out of every rep. Save this for your next leg day 📌 #muscle #quads #strengthtraining #legday #glutes
DM me “LANDMINE” for my full-body landmine workout built for busy guys over 40 who want to feel strong, athletic, and pain-free. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Which one of these are you trying first? Drop it below. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #landmineworkout #functionalbodybuilding #fitnessover40 #landmineexercises #fullbodyworkout barbellworkout homegym
1.78M
18.7K
599
3mo ago
marcusfilly
DM me “LANDMINE” for my full-body landmine workout built for busy guys over 40 who want to feel strong, athletic, and pain-free. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Which one of these are you trying first? Drop it below. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #landmineworkout #functionalbodybuilding #fitnessover40 #landmineexercises #fullbodyworkout barbellworkout homegym
DM me “MOBILITY” for my full mobility routine for men over 40! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Also let me know in the comments - Have you tried any of these exercises? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #morningmobility #mobilityroutine #functionalbodybuilding #movementpractice #fitnessover40 mobility
1.55M
13.3K
483
3mo ago
marcusfilly
DM me “MOBILITY” for my full mobility routine for men over 40! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Also let me know in the comments - Have you tried any of these exercises? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #morningmobility #mobilityroutine #functionalbodybuilding #movementpractice #fitnessover40 mobility
Do you all agree? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #chest #chestday #upperbody
1.20M
23.1K
262
6mo ago
marcusfilly
Do you all agree? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #chest #chestday #upperbody
Landmine exercises have a special place in my heart. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So many variations, endless possibilities. Which one are you most excited to try? Let me know in the comments 👇 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #landmine #fullbody #workout #strengthtraining #fitness
1.16M
17.5K
64
5mo ago
marcusfilly
Landmine exercises have a special place in my heart. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So many variations, endless possibilities. Which one are you most excited to try? Let me know in the comments 👇 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #landmine #fullbody #workout #strengthtraining #fitness
THE FILLY COMPLEX 😤 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ load the bar to bodyweight and complete the following complex without dropping the bar: - deadlift - pendlay row - hang clean - front squat - push press - thruster - back squat - btn push press - overhead squat - lunge (R + L) - good morning 🥴 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Who else can do this? TAG ME (I’m so proud of myself) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fitnesschallenge #workout #strengthtraining #muscle #gym
1.11M
38.3K
585
6mo ago
marcusfilly
THE FILLY COMPLEX 😤 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ load the bar to bodyweight and complete the following complex without dropping the bar: - deadlift - pendlay row - hang clean - front squat - push press - thruster - back squat - btn push press - overhead squat - lunge (R + L) - good morning 🥴 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Who else can do this? TAG ME (I’m so proud of myself) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fitnesschallenge #workout #strengthtraining #muscle #gym
Tight hips? Save this - 5 minutes is all you need. If you want more quick mobility routines tailored to your training, DM me HIPS. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here are the three movements: - Front-Foot Elevated Lunge (back leg straight): Opens the hip flexor and quad of the back leg, giving you a deep stretch through the front hip. Keep a slight pelvic tuck for max tension. - Weighted Horse Stance Pulse: Targets and strengthens the adductors while improving usable range — not just a passive stretch. - Elevated Pigeon (sit back into your hips): Stretches the outer glute/hip and improves external rotation. Elevation helps you get a deeper, safer stretch. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hit each for 60–90 seconds and your hips will thank you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #mobility #tighthip #hips
1.02M
18.3K
307
11mo ago
marcusfilly
Tight hips? Save this - 5 minutes is all you need. If you want more quick mobility routines tailored to your training, DM me HIPS. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here are the three movements: - Front-Foot Elevated Lunge (back leg straight): Opens the hip flexor and quad of the back leg, giving you a deep stretch through the front hip. Keep a slight pelvic tuck for max tension. - Weighted Horse Stance Pulse: Targets and strengthens the adductors while improving usable range — not just a passive stretch. - Elevated Pigeon (sit back into your hips): Stretches the outer glute/hip and improves external rotation. Elevation helps you get a deeper, safer stretch. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hit each for 60–90 seconds and your hips will thank you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #mobility #tighthip #hips
Know your deadlift: conventional vs RDL Conventional: Your knees bend and your hips drop as the bar returns to the floor. RDL: Your knees stay soft and your hips go BACK, not down. Seek the stretch, but don’t force it. The rep ends when your hips stop moving back. #strengthtraining #fitness #workout #muscle #deadlift
962K
8.80K
27
6d ago
marcusfilly
Know your deadlift: conventional vs RDL Conventional: Your knees bend and your hips drop as the bar returns to the floor. RDL: Your knees stay soft and your hips go BACK, not down. Seek the stretch, but don’t force it. The rep ends when your hips stop moving back. #strengthtraining #fitness #workout #muscle #deadlift
Want popping abs? Yes, proper nutrition helps reveal your abs, but if there’s no muscle underneath, you’re left with “skinny abs.” And who wants that?! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here are the exercises I’d skip, and the ones I’d prioritize if you want real strength + definition. Will you be giving the S-tier movements a try? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you want a core routine that actually delivers results, send me a DM. I’d love to help! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #core #abs #sixpack #lean
938K
23.1K
104
11mo ago
marcusfilly
Want popping abs? Yes, proper nutrition helps reveal your abs, but if there’s no muscle underneath, you’re left with “skinny abs.” And who wants that?! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here are the exercises I’d skip, and the ones I’d prioritize if you want real strength + definition. Will you be giving the S-tier movements a try? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you want a core routine that actually delivers results, send me a DM. I’d love to help! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #core #abs #sixpack #lean
How to build real muscle after 40 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Notice a trend? All of these exercises are compound lifts. There’s a reason for that. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ They give you more bang for your buck, so you can build muscle without needing a ton of extra volume. That matters more as recovery slows down and your joints get a little less forgiving. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What’s the problem with isolated movements? Nothing inherently. But if your time, recovery, and energy are limited, they just don’t give you the same return. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Focus on getting stronger in movements that train more at once - that’s where most of your progress will come from. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #muscle #fitness #strengthtraining #longevity #aging
795K
5.42K
59
6mo ago
marcusfilly
How to build real muscle after 40 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Notice a trend? All of these exercises are compound lifts. There’s a reason for that. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ They give you more bang for your buck, so you can build muscle without needing a ton of extra volume. That matters more as recovery slows down and your joints get a little less forgiving. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What’s the problem with isolated movements? Nothing inherently. But if your time, recovery, and energy are limited, they just don’t give you the same return. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Focus on getting stronger in movements that train more at once - that’s where most of your progress will come from. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #muscle #fitness #strengthtraining #longevity #aging
You don’t need a gym to build a lean, athletic body over 40… You just need the right movements. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Want the full workout? DM me “DUMBBELL” and I’ll send it over! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Save this for your next session. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #homeworkout #nogymneeded #functionalbodybuilding #buildmuscle #fitnessover40 athletictraining
781K
5.97K
508
3mo ago
marcusfilly
You don’t need a gym to build a lean, athletic body over 40… You just need the right movements. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Want the full workout? DM me “DUMBBELL” and I’ll send it over! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Save this for your next session. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #homeworkout #nogymneeded #functionalbodybuilding #buildmuscle #fitnessover40 athletictraining
Who knew you could do so many row variations with just one barbell? Which is your favorite? 🚣‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #row #backworkout #lats
698K
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72
8mo ago
marcusfilly
Who knew you could do so many row variations with just one barbell? Which is your favorite? 🚣‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #row #backworkout #lats
Take your ab work from 3 to 10. And remember, abs are about the combo of strength, nutrition, and activity. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re stuck and want a 6 pack DM me COACH! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #abs #abworkout #core #sixpack
688K
2.19K
31
10mo ago
marcusfilly
Take your ab work from 3 to 10. And remember, abs are about the combo of strength, nutrition, and activity. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re stuck and want a 6 pack DM me COACH! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #abs #abworkout #core #sixpack
Rating snacks for fat loss over 40. Which one surprised you? Let me know in the comments. Want my personal formula for nutrition that keeps me lean and feeling atheltic at 41? DM me “FUEL” and I’ll send it over! #jointhealth #nutritionover40 #antiinflammatory #functionalbodybuilding #fitover40 snacks jointpain
667K
2.93K
687
3mo ago
marcusfilly
Rating snacks for fat loss over 40. Which one surprised you? Let me know in the comments. Want my personal formula for nutrition that keeps me lean and feeling atheltic at 41? DM me “FUEL” and I’ll send it over! #jointhealth #nutritionover40 #antiinflammatory #functionalbodybuilding #fitover40 snacks jointpain
PAIN IN DEADLIFTS - let’s fix it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Want to lift pain free this year? DM me COACH - I’m here to help. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #deadlift #liftingcue #backpain
592K
7.07K
145
10mo ago
marcusfilly
PAIN IN DEADLIFTS - let’s fix it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Want to lift pain free this year? DM me COACH - I’m here to help. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #deadlift #liftingcue #backpain

MARCUS FILLY (@marcusfilly) Instagram Stats & Analytics

MARCUS FILLY (@marcusfilly) has 1.12M Instagram followers with a 1.05% engagement rate over the past 12 months. Across 726 posts, MARCUS FILLY received 1.08M total likes and 95.7M impressions, averaging 1.48K likes per post. This page tracks MARCUS FILLY's performance metrics, top content, and engagement trends — updated daily. To benchmark @marcusfilly against other accounts, use Socialpruf's Instagram competitor analysis tool.

MARCUS FILLY (@marcusfilly) Instagram Analytics FAQ

How many Instagram followers does MARCUS FILLY have?+
MARCUS FILLY (@marcusfilly) has 1.12M Instagram followers as of November 2026.
What is MARCUS FILLY's Instagram engagement rate?+
MARCUS FILLY's Instagram engagement rate is 1.05% over the last 12 months, based on 726 posts.
How many likes does MARCUS FILLY get on Instagram?+
MARCUS FILLY received 1.08M total likes across 726 posts in the last 12 months, averaging 1.48K likes per post.
How many Instagram impressions does MARCUS FILLY get?+
MARCUS FILLY's Instagram content generated 95.7M total impressions over the last 12 months.
Can I compare MARCUS FILLY with other Instagram accounts?+
Yes. Add @marcusfilly to a competitor set with Socialpruf's Instagram competitor analysis tool and benchmark it side by side with any other public accounts on views, engagement rate and follower growth, with history back to each account's first post.