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followers
1.12M
impressions
79.8M
likes
924K
comments
29.8K
posts
507
engagement
1.13%
emv
$1.86M
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157K

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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
44.2K
746
6mo 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?
4.11M
62.1K
1.67K
3w ago
marcusfilly
Anyone else?
Too many people quit the gym when they are in pain. I get it - but the couch won’t fix that shoulder on its own. Find ways to move that keep pain low and strength and progress steady. You can change the angle, the implement, the stability, the tempo, or more. I promise there is something that will help you heal if you’re persistent. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you need ideas, I’m here to help. Tell me what’s aching and I’ll point you in the right direction. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #rotatorcuff #shoulder #shoulderpain #delts
3.12M
22.8K
315
9mo ago
marcusfilly
Too many people quit the gym when they are in pain. I get it - but the couch won’t fix that shoulder on its own. Find ways to move that keep pain low and strength and progress steady. You can change the angle, the implement, the stability, the tempo, or more. I promise there is something that will help you heal if you’re persistent. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you need ideas, I’m here to help. Tell me what’s aching and I’ll point you in the right direction. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #rotatorcuff #shoulder #shoulderpain #delts
@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
39.8K
1.42K
5mo 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
2.10M
14.4K
514
1w 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
5 Tips for a better bench press: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Deep Stretch - don’t skip it. 2. Incline Press - do it. 3. Skip the decline - do a weighted dip instead. 4. Utilize dumbbells and cables. 5. Drop your ego. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #chestpress #benchpress #dips #chestworkout #chest
1.22M
10.4K
204
10mo ago
marcusfilly
5 Tips for a better bench press: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Deep Stretch - don’t skip it. 2. Incline Press - do it. 3. Skip the decline - do a weighted dip instead. 4. Utilize dumbbells and cables. 5. Drop your ego. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #chestpress #benchpress #dips #chestworkout #chest
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
1.10M
38.3K
586
2mo 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
Do you all agree? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #chest #chestday #upperbody
1.02M
20.9K
222
2mo ago
marcusfilly
Do you all agree? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #chest #chestday #upperbody
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
18.4K
308
6mo 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
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
937K
23.3K
105
7mo 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
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
866K
13.2K
49
1mo 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
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
792K
5.44K
59
2mo 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
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
2.20K
31
6mo 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
Who knew you could do so many row variations with just one barbell? Which is your favorite? 🚣‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #row #backworkout #lats
683K
7.38K
71
4mo ago
marcusfilly
Who knew you could do so many row variations with just one barbell? Which is your favorite? 🚣‍♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #row #backworkout #lats
The one mobility move everyone needs ⬆️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hold for 2 minutes per side after every lower-body session. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #mobility #lowbackpain #backpain #injury #squat
649K
7.94K
36
9mo ago
marcusfilly
The one mobility move everyone needs ⬆️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hold for 2 minutes per side after every lower-body session. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #mobility #lowbackpain #backpain #injury #squat
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
7.10K
146
6mo 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
Mobility shouldn’t put you to sleep. If it does… you’re probably not working hard enough. These upper body moves will wake things up. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #funtionalbodybuilding #upperbody #mobility #workout #muscle
559K
5.90K
18
10mo ago
marcusfilly
Mobility shouldn’t put you to sleep. If it does… you’re probably not working hard enough. These upper body moves will wake things up. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #funtionalbodybuilding #upperbody #mobility #workout #muscle
Change your setup = change the stimulus: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Wide grip: bigger chest stretch - Close grip: more shoulder involvement - Lean forward: hits chest harder - Stay upright: triceps get more action - Mid-range reps: definitely can load more - End-range control: builds stronger, healthier shoulders ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Small adjustments can completely shift what you’re targeting — so play with angles, positions, and ranges to match your goals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Not sure how to tailor movements to your training? DM me COACH and let’s talk through it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #dip #workout #chest #triceps
505K
4.25K
37
6mo ago
marcusfilly
Change your setup = change the stimulus: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Wide grip: bigger chest stretch - Close grip: more shoulder involvement - Lean forward: hits chest harder - Stay upright: triceps get more action - Mid-range reps: definitely can load more - End-range control: builds stronger, healthier shoulders ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Small adjustments can completely shift what you’re targeting — so play with angles, positions, and ranges to match your goals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Not sure how to tailor movements to your training? DM me COACH and let’s talk through it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #dip #workout #chest #triceps
What’s actually good for fat loss? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s simpler than you think. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fatloss #diet #macros #protein #weightloss
495K
1.66K
90
3mo ago
marcusfilly
What’s actually good for fat loss? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s simpler than you think. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fatloss #diet #macros #protein #weightloss
Which variation are you most excited to try? I’ve been loving the impulse holds 🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #athleticism #workout #muscle #abs #core #kettlebell
470K
8.69K
46
11mo ago
marcusfilly
Which variation are you most excited to try? I’ve been loving the impulse holds 🔥 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #functionalbodybuilding #athleticism #workout #muscle #abs #core #kettlebell

MARCUS FILLY (@marcusfilly) Instagram Stats & Analytics

MARCUS FILLY (@marcusfilly) has 1.12M Instagram followers with a 1.13% engagement rate over the past 12 months. Across 507 posts, MARCUS FILLY received 924K total likes and 78.1M impressions, averaging 1.82K likes per post. This page tracks MARCUS FILLY's performance metrics, top content, and engagement trends — updated daily.

MARCUS FILLY (@marcusfilly) Instagram Analytics FAQ

How many Instagram followers does MARCUS FILLY have?+
MARCUS FILLY (@marcusfilly) has 1.12M Instagram followers as of July 2026.
What is MARCUS FILLY's Instagram engagement rate?+
MARCUS FILLY's Instagram engagement rate is 1.13% over the last 12 months, based on 507 posts.
How many likes does MARCUS FILLY get on Instagram?+
MARCUS FILLY received 924K total likes across 507 posts in the last 12 months, averaging 1.82K likes per post.
How many Instagram impressions does MARCUS FILLY get?+
MARCUS FILLY's Instagram content generated 78.1M total impressions over the last 12 months.