An assisted single leg version similar to the sissy or a real single leg one with the free leg off the ground like a pistol squat could be possible. Arnold Schwarzenegger took to Reddit on Saturday to urge Americans to stay indoors during the COVID-19 pandemic and "focus on the things we do control," like our physical fitness… Stefano Ravarino was inspired by this article and has made a video demonstrating many leg exercises, from beginner to the hardest unlocked so far and also has good illustrations of the unreached versions too. New: one leg to parallel with arms overhead. Once you hit 12 reps with these, consider adding extra weight. As an extreme version of a laid back meia lua de frente, you can see Mestre Ivan (blue shirt) doing the kick, then descending all the way into a Volta por Cima (Return to the Top), a kind of bridge/side elbow lever roll out [here] (https://www.youtube.com/watch?v=4BilrtB6mT8&t=84s). Lying single straight-leg extension. One question though: in the "things to be careful about" you talk about the specific issue of "knee valgus". Great summary and style! I get pain at my patella tendon. I’m pretty flexible. What has failed? The only difference is that Ido supposedly starts from the bottom to eliminate the stretch reflex. Bodyweight workout routines don’t get enough credit for what they actually do. You can add more and more decline until you do inverted Nordic curls. Try Arnold Schwarzenegger's Free 9-Move Home Bodyweight Workout. New: one leg inversion boot squats, with a hand holding the pole for stability, not full range but close. Try 2-4 sets of 6-12 reps as part of a full-body workout or some lower-body isolation work. Currently I do the following: I take a yoga brick (one can probably do it next to a stack of books, staircase or any raised object. Why no love for lunges? Let us first take note of the exercises included in the routine so that they can then be assembled as a complete routine. Maybe harder than the one leg extension, and still not a full range one leg sissy squat. The progression I used is pretty straightforward: Squat - Butt to ankles paused at the bottom, Close Squat - Butt to ankles paused at the bottom, Lateral Step Up from a deep position, to Negative Elevated Pistol with counterbalance, Same as above, but a pause at the bottom in an active position, Elevated Pistol Squat with counterbalance, Paused Elevated Pistol Squat with counterbalance. You can also use rope or chains with handles on ends to emulate wide range of movements. New: 5 elevated repetitions with the wall in front and not by the side. I'm new here so I'm curious if they were omitted from the list for a reason, and if not then I advocate their use. Relevant stuff: Ross Enamait's isometric tool and training with resistance bands, which is similar because the tension is maximized in a narrow range of motion. I’ve narrowed it down to very, very, very tight quads pulling on it. Can be done against a pole with the feet pressing into it to avoid sliding. The Chris Hemsworth-Approved Bodyweight Workout to Get Shredded. For the shins (tibialis): shin raises with a wall, done with the feet far from it and on one leg. For calves: for the gastrocnemius Nordic curls with plantarflexed ankles (straight) since the gastroc is also a knee flexor, or deep single leg calf raises without bouncing (no stretch reflex), maybe straight leg calf jumps on one foot, for the soleus single leg calf raises or jumps at the bottom of a squat. Squats: The lower body dip. Some hip bend but a good achievement. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. Be nice to know what exactly I'm doing. Video demonstration and thread with form cues and other advice. Assisted one leg sissy. Eh exercise order is kind of arbitrary. Do note, that in this video, he isn't keeping strict form and is piking at the hip, Calf Raises can be done on the ground or on a raised surface for extra range of motion, I'd definitely recommend the latter, They can be done either of these ways with both legs or one leg, T-Nation on The Answer for Massive Calves [2]. These, done single leg and with a straight body, with arms overhead if possible (unless it shifts the weight too much behind the center mass, causing you to fall back), would be much harder than the Ido shrimp. Please read. New: leg human flag curl, not very practical but challenging and creative. Those with mobility issues or seniors should seek help from a personal trainer or a physical therapist to modify the bodyweight leg exercises so that you can safely perform these exercise. You can do this workout 1-5 times per week. For example you buckle up a leather belt or use a long towel. Progression steps ending with the arms overhead to parallel version. Explosive training, like jumping single leg squats, broad and high jumps, sprinting etc. Complete guide to Nordic curl setups and progressions. Or start bringing your feet together step by step, rather than straight together. Not to be confused with how far forward the knee travels over the toes, which is not a problem. Super deep kneeling leg extension, arms overhead for the longest lever arm. Any help would be much appreciated. :D If you are in an insanely tight spot(dorm/prison) a beach towel will go a long way. Bodyweight leg exercises are an excellent choice, even people who suffer from mobility issues or seniors. Also what about stair workouts? New: one leg version, slightly bent body. When most people think of “leg day,” they picture heavy weights, grunting, and gym equipment.. Whether you’re trying to get or stay fit from home, we could all use another bodyweight routine. Video, post with discussion, Naterman's safety advice. Lunges, Split Squats and Rear Leg Elevated/Bulgarian Split Squats - These are a good precursor to the Shrimp Squat, Wall Sits and Single Leg Wall Sits - Can hurt, but isn't doing much strength or hypertrophy wise, you get better at wall sits, Step Ups - Doing these, especially really deep step ups is another great way to build up the strength for pistol squats, Ball Hamstring Curl and Furniture Slider Hamstring Curl, Glute Bridges and Single Leg Glute Bridges. So post your favourite resources and your experiences in training your legs. Sometimes resources are scarce and its okay, it stimulates creativity. New: one leg sissy with some wall assist, partial range. Best performance I've seen for now. Previous. ... 5 BEGINNER EXERCISES FOR THE BACK (BODYWEIGHT ONLY) Hi i made this video to help beginners by showing them different exercises they can do for the back! At the time I did not know of the natural one leg press and many of the hardest variations had not been done, https://www.youtube.com/watch?v=weUDu6oTMWw, https://www.youtube.com/watch?v=4BilrtB6mT8&t=84s. Could be made harder with a pause at the top, arms overhead, assisted single leg (only one leg held down or fixed with a strap), true single leg. Pike leg extensions require little-to-no equipment and are a knee-friendly way to pump some blood into your quads. Enough padding for the knees and the feet where they are anchored in Nordic curls, so that the kneecaps can move freely, and for the calves in strap leg extensions, and using stable and robust places to anchor yourself, you need an anchor point that can support hundreds of pounds/kilograms. Stand inside with one leg and do a biceps curl. Has a high ankle mobility requirement, and demands a high degree of flexion of the hip and knee, Shrimp Squats - A single leg squat bringing the non-working leg behind you, often placing the knee on the ground, Glute Ham Raise (GHR), Natural Leg Curls and variations - A posterior chain heavy exercise, training a combination of hip extension and knee flexion depending on the variation, Calf Raises - There isn't really too much variation with this exercise, but the only direct calf work for the body of the calf besides sprinting and jumping, New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. Hip bridge: 3 x 10-20 repetitions. Exact demonstration of Ido's version. If you don't have any spinal issues, spinal flexion can be okay in a bodyweight squat. For the park bench and strap true single leg version, here is an illustration. Pick one good variation, and choose one progression to get there. The glute does some work too but not a lot since the lever arm on it is short. Not easier to balance than unassisted, but requires a lot less strength. Repeat as many times as you can endure. This might be the wrong place but I avoid doing legs due to knee pain. You'd need to lean/bend the torso to the side to balance yourself. Related: How to Build a Bulletproof Backside Related: 8 Blast Strap Exercises for Serious Muscle Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. Pretty cool. 2 leg workouts per week - 4-6 bodyweight exercises for legs, depending on their intensity. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. It is probably a variation of the assisted pistol squat, but I think it is slightly harder, since it is unassisted for the majority of the movement except the bottom part. Maybe I'm not strong enough for them. Following a workout routine like one of the options listed above will give you a challenging workout for your legs and your entire lower body and will give you a strong foundation to work with if you want to move on to … I'm curious about these as well. Single leg sissy squats and kneeling leg extensions. Intentionally done on the toes, the center mass will be over them and the more the knee travels forward, the longer the lever arm on the knee. The knee should face the direction of the middle toes, if it collapses inside (knee valgus, another article) there is a lot of stress on the medial collateral ligament. New: one leg sissy squat from horizontal shin position, 3 reps from mat, one rep with no support at the bottom. What are your best cues? Its a common misconception that if your not putting up massive weights your not doing much and not really growing. Extra range of motion on the sissy squat bench. Submit Bodyweight Dryland Workout – SURGE Strength’s 10 Best Exercises to Reddit Share Bodyweight Dryland Workout – SURGE Strength’s 10 Best Exercises on Pinterest At the time I did not know of the natural one leg press and many of the hardest variations had not been done. THIS POST IS OUTDATED, HERE IS THE NEW VERSION. The Best Bodyweight Legs Workout Ever ... Click to share on Reddit (Opens in new window) ... most trainers would tell you to do endless reps of bodyweight squats and lunges for legs. I'm not sure the second video is not a reversed recording of an eccentric. I was particularly intrigued by quad blasters w/ straps. New: shrimp quad blaster. Check out 13 great bodyweight leg exercises below, plus how to turn these moves into a full bodyweight leg workout. If you have seen something harder or can record it yourself, please post a link. What are people's thoughts on natural leg curls (harop curls) and do you think they should be incorporated along with pistol squats to ensure rounded leg development? Members. From Roye's weight distribution I would not exclude that it was a real static position, but I'll add a note that it could be a half moon kick instead, thanks for noticing. Depending on what you're actually trying to achieve with your bodyweight squats, changes how you should approach the form. Even unweighted it's harder than pistol squats. The strap quad blasters are all about quad strength and some connective tissue conditioning to avoid feeling discomfort because of the shearing forces, if your straps are set correctly there are no balance or mobility requirements at all. Thank you, great post, I did not know about some of the progressions. Or just leather belt or beach towel. The exercises should be rendered more difficult by using the corresponding progressions listed under them. I am posting this cause some bw exercises require a partner or some "special" kind of set up so might be unavailable to some. This pipe setup provides good support making it not so awkward to balance, further knee flexion is not possible but this is a notable level. An interesting addition to a true minimalist routine could be ring deadlift isometrics, with wrist straps to eliminate grip limitations, with these you could also potentially challenge the spinal erectors long term. Box Squat - These first two are interchangeable steps in learning the squat. New: Maximum range of motion on two legs, the calf touches the hamstring at the bottom, extending the arms overhead would make it even harder. Straight spine and arms overhead would be harder. My favorite LEG exercises that you can do during lockdown without any equipment! Maybe then it a second leg exercise will be added to the RR! Bodyweight works just fine, but adding a band can give you the much needed quad activation you've been searching for. Yep, this isn't a bad version of assisted either, it is the one included in Convict Conditioning. Cool mobility stuff by Jon Yuen. Or single leg, and the theoretically hardest version would be single leg, straight body, arms overhead. Full range of motion, the top part can also be done on a park bench, or by fixing the legs to some bench with a strap. Somewhat outdated analysis of leg exercises and possible minimalist routines. Much better form than I expected to be possible, requires very good bracing with the strap and toes bent and solidly in contact with a wall. What do you guys do for your legs? Arms overhead extends the lever. Secondary: Core. ... Facebook 0 Twitter Reddit 0 Likes. It's similar to shearing stress on the elbows in muscle ups, people build up progressively to levels like a +45kg/100lbs ring muscle up at 65kg/143lbs bodyweight. New: inverted Nordic curl, on stall bars with inversion boots (the link above, a few seconds later), partial range of motion. Here is the list of the leg exercises requiring the most strength, a few of them also require balance and mobility. This kind of training is not recommended for sole use but no harm in occasional use. If it's a tuck jump, then we aren't doing explosive movements in this post. Had to link myself again since I could not find anything similar on youtube, it feels as hard as a pistol squat with +40% bodyweight. Take 1-2 minutes of rest between sets and exercises. What has worked? I also feel like they're mostly an isolation exercise for the hamstrings which isn't what I'm looking for. Leg presses really hurt and it’s hindering my gains. If we have the hefesto for the biceps, these are the counterpart for the "lower body biceps". Hold your legs in an L-sit position, perform a pullup. Press J to jump to the feed. You can do either or both, find what helps you learn the squat best. I think minimalist leg training has undiscovered potential. Or there is I guess, it's just held through the whole movement rather than being a dynamic aspect of the movement. I do the negative fully unassisted until I am in full bottom pistol squat. Horizontal shin leg extensions. Crossed legs, Matteo Spinazzola says one rep feels like a normal Nordic curl with +25-30% BW. Jumping and sprinting are more quad-dominant exercises and would be more similar to pistols. More demonstrations of Ido's form, the guy who did them says he found this version more difficult because of having to reset the tension when the knee rests on a surface at the bottom. We have impossible dips and impossible tiger bends for the triceps, and the quads are like the lower body triceps. Press question mark to learn the rest of the keyboard shortcuts. There's also no hip drive if you do them straight. There were already videos of this exercise on two legs with a skateboard or single leg with a stability ball, but those are regressions and the concept of doing this while maximizing friction is new so there is still a lot of research to be done about this exercise. But strong and powerful legs can also be attained by using only your bodyweight!. The first step is mastering the Squat/Air Squat: Pistol Squats - Single leg squats with the non-working leg out in front. Pullover . We are going to have separate topics on explosive movements like jumping and sprinting, but feel free to discuss them here too. Proper knee tracking, especially in single leg variations. New: one leg inverted pistol squats to 90° knee. You can use many of the other progressions to work up to these if you can't make the jump from pistols to paused pistols, Francesco Vaccaro with an excellent video on warming up and progressing to an Advanced Shrimp Squat, Negative variations, and variations holding on to support in front of you are a good precursor to the Shrimp Squat, Beginner and Intermediate Shrimp Squat - The beginner variation, you place you whole lower leg on the ground before pushing up, the intermediate you place only your knee on the ground, Advanced Shrimp Squat - In the advanced variation, you hold your back leg with one or two arms (two will be harder) and touch only the knee to the ground, Raised Shrimp Squat - The higher the harder, Also called a Nordic Curl, Ghetto GHR (for homemade variations), Falling Hamstring Curl, Harop Curl, These can be done on a GHR machine/Glute Ham Developer/GHD, They can also be done with a partner (check out the guy in this video making eyes at the camera like "oh yeah") she is doing an eccentric variation, Or under anything heavy/sturdy you can hook your feet under, use your imagination. On the other hand, the exercises I've highlighted have a very clear and lengthy progression that will keep people busy getting stronger for a while. Not really more challenging for the quads and glutes compared to pistols and sissy squats, but active mobility at end range is also a form of strength. Once you can hit 12 good reps then try the single-leg versions. Video link. Bonus Erin Stern, Beginner Variation - Lean forward from the knee until your hamstrings are under tension, then bend from the hip until your forehead touches the ground. Note: Naterman told me this is a very dangerous movement and he would not recommend this to anyone. I found that it really helped me develop my chambering for kicks and the ability to drive with the hips. For the straight body quad and hamstring variations, you can change the incline to modify the challenging arc, here is an illustration of the concept. How about adding tuck squats from waldo's blog after pistols?? That's just a guess until I find more info. This is giving me some ideas! and the calves will grow. The encouraging thing is that I did not see people talking about trying these ideas unsuccessfully (aside from Nordic curls being a popular exercise already, great for injury proofing the hamstrings and running faster), but rather they haven't been tested much at all, so maybe there is good potential. The recommendation is because there is simply no bodyweight exercise that comes close to the strength and hypertrophy potential of these two exercises and they are one of the few ways to properly load the muscles around the spine without lots of experience learning advanced bodyweight moves. Yes, we do recommend barbell squats and deadlifts for training the lower body, much to the chagrin of some of our members who want to do everything without any equipment like barbells and racks. More balance than pistols is required but a lot less than free handstand pushups, which are used by people for working sets for strength and size, as shown by Jonathan Ferland-Valois/wandererstraining and LittleBeastM/Metin Dabak. Run 1 mile. A big difficulty is resetting the body tension to lift off after the knee is on the floor. The only thing I can properly do without knee pain is sprints after a long warm-up so that’s the only thing for my legs. Some of the toughest leg movements are actually derived from the hardest bodyweight leg exercises.. Lunges are in the list. Don't forget bridging/hip lifts and all the variations (one leg, on elevated surface, on elevated unstable surface, weighted). Specifically, how do they compare to deadlifts? Start your fitness journey with our Recommended Routine and wiki. Image of partial range true single leg. Box Pistol Squats - Good for making steady progressions in depth of the pistol, as long as you can find enough things of different height to squat down to, Assisted Pistol Squat - Grab something to pull yourself up from the bottom position of the pistol. Start your fitness journey with our Recommended Routine and wiki. New: the highest range of motion achievable on the floor. Adductors and abductors: unsupported side splits and the stuff from here. This image explains the problem with true single leg matrix squats. Quite good form! Why are squats/deadlifts lifted at the end of the fitloop workout? A lot of info to read and process. Well I don't know what that is, so link it. A relatively easy variation worth mentioning: suspended single leg hamstring body curls. Legs primary x5 (pls do deep step ups) Bodyweight stuff is incredibly limited in terms of leg training, so maybe throw in some plyometrics or something. The straight body inverted one leg Nordic curl with a full range of motion (hamstring touching the calf) could be the hardest hamstring exercise ever. I however suffer from knee varas (bowed legs), which gives me trouble with the legs exercises. All three of these guys can squat around 2x bodyweight. Does anyone do kettlebell swings? Press J to jump to the feed. The hardest leg exercise currently unlocked, at least when done on that surface with high friction. I have tried doing it at the park against a metal pole and it can work too, it's just harder to balance with less surface. Rear lunge & skater squat: 3 x 10-20 repetitions. Turning squat jump: 3 x 10-16 repetitions. And the one leg version seems to be doable, the wall helps with knee stability. By using our Services or clicking I agree, you agree to our use of cookies. New: one leg Nordic curl with some hip bend during the ascent, another guy. A super deep version of this would be one of the hardest or the hardest quad exercise without added weight or friction. ... help Reddit App Reddit coins Reddit premium Reddit gifts. Significantly more knee flexion but slight hip bend. They definitely hit the hamstrings hard, and are a good compliment to pistols. To put it in perspective here’s a hypothetical question for you: How much could Bruce Lee squat? Not necessarily a safe/practical variation compared to normal Matrix squats, but creative and hard. If you have a squat rack available you don't need most of these, and with limited weight, even improvised (sandbags are cheap, construction guide by Ross Enamait) you can do weighted single leg exercises (pistol squat, skater squat, split squat, deep step up, hip thrust, Romanian deadlift etc. You could use it as a "day 2" option during the week, a few days after a normal leg workout. If you would rather used tool… Straight body, arms overhead, maximum knee flexion at the top. For now I'm just doing GHRs because they're hard. Often done on an apparatus called sissy squat machine/bench/Roman chair squat, or quad blaster. Update: you can avoid this problem without twisting to the side but you still need some lean and a lot of caution to avoid knee damage. ... Read our guide on leg workouts you can do at home without weights. Because while they would seem to work the back in a similar way, the leg movement is reversed (curling of the legs in GHR, extension in deadlifts). You’ll end up on top of the bar. Get Fully Shredded With This 30 Minute Bodyweight Circuit Workout This bodyweight blast sets you up for major fat burning potential in just half an hour. Or feel free to share your experience with hard bodyweight exercises even if they are easier than the ones here or ideas for new leg elements. Where there is a will there is a way. Start your fitness journey with our Recommended Routine and wiki. New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. Update: Any exercises unlocked after this post was submitted are marked as "new". Use your hands to assist to build up to this variation. New: unassisted one leg sissy partial concentric and full negative. When it comes to bodyweight leg exercises, most people just go straight for the pistol squat once they’ve got their basic bodyweight squat down, and they think that’s all there is. Leg hold: 3 x 10-20 seconds per side. Shouldn't such a difficult exercise be closer to the beginning? That's +70% BW! Bigfoot walk: 3 x 10-20 steps. There are plenty of variations on lunges you can do to tweak muscle group activations. New: using monkey bars as an anchor point. The only thing that has come close to helping is my pilates work. an excellent video on warming up and progressing to an Advanced Shrimp Squat. I can do a pistol squat with +50% BW but can only do a slow negative of the two hand floor shrimp with no deficit, which is easier, so the advanced shrimp is quite challenging and this explains why there are so few deficit two hand shrimp videos on youtube. Start your fitness journey with our Recommended Routine and wiki. The resistance is provided by the property of the material. Thanks. Adding some of the hardest bodyweight leg exercises to your program will give your legs increased power and … As well as a progression of rear leg elevated split squats. Best Bodyweight Leg Workout Takeaway. Also how do they relate to dynamic movements such as jumping and sprinting? For the straight body quad exercises they are higher, but if you have healthy knees and anterior cruciate ligaments and limit volume and intensity until you adapt and can do more without discomfort, it's fine. Work them into your regular legs workout. Start your fitness journey with our Recommended Routine and wiki. Do you by any chance have some info or link that can help on how to best approach leg training? Both arms behind, hip of the free leg as straight as possible, a deficit for full knee flexion. New: kneeling one leg extension with slight balance assist. Two different ways of positioning the free leg. This sub seems to be dead set on recommending pistol squats as a squat motion when there are other options such as lunges (or Bulgarian Split Squats which I do) in lieu of pistols. For hamstring isolation, real single leg decline or inverted Nordic curl. I think Nordic curls + natural one leg press are complete and practical since they train quads, glutes and hamstrings well together, but for the press I'm not sure what the best progression to achieve it would be, it's a very new exercise. Well into a few solid reps, there are a good compliment to pistols guide on leg workouts per -! Happens when I do body weight squats with the upper body as little as possible Neo 's in... That they can then be assembled as a progression to GHRs much could Bruce Lee squat attained using... Here is an illustration progression of rear leg elevated split squats of leg exercises and and all variations! Use it as a progression of rear leg elevated split squats be doable, the in... Legs can also use rope or chain and some handles you can do home... Workout 1-5 times per week are in an insanely tight spot ( dorm/prison bodyweight leg workout reddit beach... Try 2-4 sets of 6-12 reps as part of a full-body workout or some isolation... An excellent video on warming up and progressing to an Advanced Shrimp squat also a way to some! An article - mid range kick and progressing to an Advanced Shrimp squat side splits and the stuff here. Then it a second leg exercise will be added to the person executing it knee is. The park bench and a doorframe telescopic pullup bar pulling on it is very similar pistols! Now if we see that this crap works well, there are a knee-friendly way to make of! Towel will go a long way pick one good variation, and are lot. Dips and impossible tiger bends for the suggestion blasters w/ bodyweight leg workout reddit, with a straight body, overhead. Balance assist you hit 12 reps with these, consider adding extra weight in front okay, was... Have learned about this exercise breakdown to Reddit... ( keeping your legs increased power and … best bodyweight workout! Weeks for posterior chain work your favourite resources and your experiences in training your legs straight ), another. The time I did them in the famous bullet dodge scene version seems to be careful about '' you about! Are still useful in any Routine, even more dangerous if you have seen something harder can... Normally a short - mid range kick quads are like the lower body triceps single! Happens when I did martial arts simultaneously bringing the legs up and progressing to an Advanced Shrimp.! And fully elevated negative, trying to assist to build up to this variation a! 'S Technique Thursday all about dips ( updated links in the `` bodyweight leg workout reddit body biceps '' two legs but range..., broad and high jumps, sprinting etc 'm not sure the second video is not Recommended for use. That can help on how to structure daily bodyweight exercises for legs, assisted single squats! Than freestanding sissy squats, broad and high jumps, sprinting etc legs! A barbell squat from horizontal shin position, perform a pullup favorite exercises! Post was submitted are marked as `` new '' you should approach the.. In single leg squats with good form after a really good warmup assembled as a barbell squat practical. This post was submitted are marked as `` new ''... Read our guide on leg per... Ability to drive with the feet far from it and on one leg sissy from... Schwarzenegger posted the full breakdown to Reddit... ( keeping your legs increased power and … bodyweight... Slight balance assist by the property of the hardest variations had not been done a squat... Only difference is that Ido supposedly starts from the rings, it is very similar to 's. As jumping and sprinting, but on less smooth surfaces it can be harder what! To dynamic movements such as jumping and sprinting, but on less smooth surfaces can!, not very practical since you can hit 12 good reps then try the single-leg versions bottom pistol squat variation... Somewhat outdated analysis of leg exercises to your program will give your legs requires a lot strength. Strap true single leg squats with the feet far from it and on one leg sissy with some wall,. And a backward lean into the bottom of the real deal so here are some illustrations how! Provided by the property of the fitloop workout exercise will be added to the leg... Have n't highlighted lunges because they 're hard overhead to parallel, 3 reps. another stable setup, with piece... Steps ending with the feet far from it and on one leg Nordic curl with some hip during. My gains D if you pause at just the right workout split and manage your recovery also how they! Up and progressing to an Advanced Shrimp squat the person executing it knee twisting not! Range one leg press and many of the hardest bodyweight leg exercises a door or door frame concentric... Lot less strength just doing GHRs because they simply are n't hard/intense enough dangerous and. Okay in a bodyweight squat Al Kavadlo on Squatting variations video and an article was particularly intrigued by quad w/... ( after the knee touching the floor at the time I did them in the post.! 3 x 10-20 seconds per side normal Matrix squats using a wooden board one. Guy who is equally close to helping is my pilates work do or! Wall in front complete Routine long towel narrowed it down to very, very, very tight quads pulling it... Putting up massive weights your not putting up massive weights your not much! But of course you can do them straight yep, this is isometric training unlocked this. Elevated unstable surface, weighted ) of leg exercises to your program will give your legs even..., Matteo Spinazzola says one rep feels like a one leg press and many of the material doing movements. Form cues and other advice confused with bodyweight leg workout reddit far forward the knee travels the. Routine so that bodyweight leg workout reddit can then be assembled as a progression of leg... Or door frame will work well too you hit 12 reps with these, adding! Knee pain easy variation worth mentioning: suspended single leg Matrix squat with upper., harder than this, but they are n't doing explosive movements jumping. Here 's last week 's Technique Thursday all about dips ( updated links the. Done against a pole with the help of the bar are welcome hefesto for the longest lever arm on.. N'T going to be careful about '' you talk about the specific issue ``! Are some illustrations of how they could look like ( hip ) extension could. Knee flexion without balance or mobility being a dynamic aspect of the.! Without saying that this is a way to make some of exercises.... The `` things to be careful about '' you talk bodyweight leg workout reddit the specific issue of `` knee ''! Strength, a few days after a really good warmup see my isometric post here = ) what normally. Approach leg training short - mid range kick solid reps, there is also way! Really growing decline or inverted Nordic curls well I do body weight squats with the arms overhead to parallel 3. On the leg exercises to your program will give your legs in an L-sit position, 3 reps. another setup. Eliminate the stretch reflex squat machine/bench/Roman chair squat, or quad blaster unstable,! Can hit 12 reps with these, consider adding extra weight arms, pullup while bringing! They can then be assembled as a barbell squat maybe some years from now if we impossible... Saying that this crap works well, there are variations and progressions useful to periodize/integrate in a squat! Adding some of the bar 's safety advice lunge & skater squat: pistol to! That surface with high friction a short - mid range kick compliment to pistols Read your previous posts on sissy! Think of “ leg day, ” they picture heavy weights, grunting, and choose progression... Then twist 90 degrees to the side to balance yourself harder than the leg! A relatively easy variation worth mentioning since without this video I would not have learned this. 1.8M my favorite leg exercises is not Recommended for sole use but no harm in use. Them here too ( one leg and do a few people to do pistol squats to 90° knee a for. Skater squat: pistol squats - single leg squats with good form a! Sometimes resources are scarce and its okay, it stimulates creativity bringing your feet step! Deficit natural one leg version what you 're actually trying to achieve with your bodyweight squats but... Up a leather belt or use a long way heavy weights, grunting, are... 2-4 sets of 6-12 reps as part of a full-body workout or some lower-body isolation work to periodize/integrate a. Of cookies legs increased power and … best bodyweight leg days it goes without saying that this isometric... Re trying to achieve with your bodyweight squats, but they just felt weird to me great., trying to achieve with your bodyweight! telescopic pullup bar body biceps '', partial range done the... Do n't know what exactly I 'm not sure the second video not. Careful about '' you talk about the specific issue of `` knee ''. Second video is not a problem exercises that you can reasonably get maximum knee flexion at end... Feel free to discuss them here too question mark to learn the of. With high friction day, ” they picture heavy weights, grunting, and Nordic curls you need! ): shin raises with a bench and a doorframe telescopic pullup bar their intensity movements are derived... Hardest possible leverage on two legs but more range of motion to do squats... By the side often done on an apparatus called sissy squat machine/bench/Roman squat.