... help Reddit App Reddit coins Reddit premium Reddit gifts. Can be done against a pole with the feet pressing into it to avoid sliding. THIS POST IS OUTDATED, HERE IS THE NEW VERSION. A relatively easy variation worth mentioning: suspended single leg hamstring body curls. I am posting this cause some bw exercises require a partner or some "special" kind of set up so might be unavailable to some. Straight body, arms overhead, maximum knee flexion at the top. Members. and the calves will grow. Or start bringing your feet together step by step, rather than straight together. I got kicked by this (literally), so it occurred to me that Roye's still image might be a super-laid-back [Meia Lua de Frente] (https://www.youtube.com/watch?v=weUDu6oTMWw) (Half Moon (kick) to the Front) instead of a one leg sissy squat. I think it has unexplored potential, there probably are already good resources on isometric training but the new part would be combining them with these hard leg exercises for a better routine. SAME! 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. The first step is mastering the Squat/Air Squat: Pistol Squats - Single leg squats with the non-working leg out in front. 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. For the exercises where I could not find a video I've drawn some images to give an idea of what they would look like. Or you could divide it up into two days during the training week, where you do the quad-based movements on one day and the hamstring and glute-based movements on the other. 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. One question though: in the "things to be careful about" you talk about the specific issue of "knee valgus". Yep, this isn't a bad version of assisted either, it is the one included in Convict Conditioning. There's also no hip drive if you do them straight. Secondary: Core. I can do ~10-12 pistols on each leg, and I find advanced shrimp (not elevated) quite difficult to balance, I feel that I have low flexibility while descending and trying to hold on to my foot with my hands. A lot of info to read and process. My favorite LEG exercises that you can do during lockdown without any equipment! 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. Well I don't know what that is, so link it. New: inverted Nordic curls to 90° knee, with door anchor and stall bars, the latter setup is safer and does not require a partner attaching the carabinier. Repeat as many times as you can endure. Stand inside with one leg and do a biceps curl. I can do glute bridges and that as long as it doesn’t involve my quads. Progression steps ending with the arms overhead to parallel version. Only one leg is fixed, the other could be kept as straight as possible and slide during the movement to only provide stability against knee valgus without contributing much in strength. ... 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! New: Kneeling one leg extension. New: One leg and the other knee not supported. Rings or straps are a good option, a door or door frame will work well too. New: door frame assisted concentric and fully elevated negative, trying to assist with the upper body as little as possible. 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. For proper knee tracking you want the feet to have a good tripod position with the weight equally distributed between the inside toes, outside toes and heel, and the outer glutes (gluteus medius) engaged. New: one leg inversion boot squats, with a hand holding the pole for stability, not full range but close. Proof of concept for an assisted single leg version. Walking lunges for 1/4 mile. I however suffer from knee varas (bowed legs), which gives me trouble with the legs exercises. Shoulders and feet elevated single leg hip thrusts are the hardest glute isolation I know of, but it's not very challenging since the glutes are often the biggest and strongest muscle of the body. 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. 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. 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. :D If you are in an insanely tight spot(dorm/prison) a beach towel will go a long way. The Chris Hemsworth-Approved Bodyweight Workout to Get Shredded. 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. 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. Although the elevated one leg press on a rough surface is harder than this, but it's a compound movement. Once you can hit 12 good reps then try the single-leg versions. To get back down, reverse the motion: roll forward and then lower the legs while performing a negative pullup to get to a hang. There is a focus on engaging the back line of the legs for support, and whenever I think about engaging that, my knees don’t click, grind, or hurt nearly as much. 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. 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. 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. Here's last week's Technique Thursday all about Dips (updated links in the post). New: 5 elevated repetitions with the wall in front and not by the side. Sometimes resources are scarce and its okay, it stimulates creativity. Sure there are variations and angles you can do, but they aren't so much a direct harder progression as just thematic variation. Minimalist setup for Nordic curls and matrix squats using a wooden board and one or two straps. Explosive training, like jumping single leg squats, broad and high jumps, sprinting etc. an excellent video on warming up and progressing to an Advanced Shrimp Squat. An assisted single leg version with the free leg providing balance is probably much more practical and safe, but the one leg extension lever has been shown to be practical since there are no knee twisting problems, only the need for well conditioned knee tendons. Pick one good variation, and choose one progression to get there. Bodyweight leg exercises are an excellent choice, even people who suffer from mobility issues or seniors. I do the negative fully unassisted until I am in full bottom pistol squat. Exact demonstration of Ido's version. This is giving me some ideas! For the shins (tibialis): shin raises with a wall, done with the feet far from it and on one leg. There is also a way to make some of exercises dynamic. Once you hit 12 reps with these, consider adding extra weight. That's just a guess until I find more info. 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. Arms overhead descending to parallel, this is the hardest possible leverage on two legs but more range of motion would make it harder. New: true one leg to parallel. 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. The version shown by the gymnast is harder if a pause at the top is made, since the body is always kept straight, but it needs a high surface to give the body space. Extra range of motion on the sissy squat bench. 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. I don't get it either. New: unassisted full negative and bent hips concentric, and another guy who is equally close to a clean repetition. Equipment 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). New: deficit natural one leg press, even more strength required and even more dangerous if you try this despite knee problems. Any questions about any lower body exercise or videos/pictures of you performing them are welcome. 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. 4-5 sets for each exercise is optimal. are also useful to periodize/integrate in a leg routine, thanks u/ImmodestPolitician for the suggestion. Use a car or construct something. New: one leg to parallel, 3 reps. Another stable setup, with a bench. I get pain at my patella tendon. (a possible name is leg extension lever). Pike leg extensions require little-to-no equipment and are a knee-friendly way to pump some blood into your quads. It might need some creativity to set up well enough. Image of partial range true single leg. ... Facebook 0 Twitter Reddit 0 Likes. Compared to the link below, the range is slightly less, but no support from a hand holding a pole, and maybe less ergonomical because of the improvised alternative to inversion boots. The following exercises are hard even with no added weight but of course you can do them weighted if you want. New: one leg Nordic curl with some hip bend during the ascent, another guy. For now I'm just doing GHRs because they're hard. Challenges quads and glutes through a full range of motion. 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. New: shrimp quad blaster. Pullover . 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. I’m pretty flexible. 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. Maybe harder than the one leg extension, and still not a full range one leg sissy squat. I also feel like they're mostly an isolation exercise for the hamstrings which isn't what I'm looking for. What are your best cues? You modulate resistance with your leg. Submit Bodyweight Dryland Workout – SURGE Strength’s 10 Best Exercises to Reddit Share Bodyweight Dryland Workout – SURGE Strength’s 10 Best Exercises on Pinterest If it doesn’t hurt, there’s at least some gross, disturbingly loud crunching coming from the front of my knees. 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. What has failed? Whether you’re trying to get or stay fit from home, we could all use another bodyweight routine. For the park bench and strap true single leg version, here is an illustration. 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. Both arms behind, hip of the free leg as straight as possible, a deficit for full knee flexion. The ultimate theoretical exercises requiring zero weights are these: For quad isolation, the real single leg version of the sissy squat, kneeling leg extension, vertical shin (Matrix squat) or horizontal shin leg extension (leg extension lever) with no support from the free leg, straight body, arms overhead for the longest lever arm and using the maximum ROM possible. Box Squat - These first two are interchangeable steps in learning the squat. Super deep kneeling leg extension, arms overhead for the longest lever arm. Where there is a will there is a way. Article by Brad Schoenfeld, related advice by Joshua Naterman. Can also be done with dip bars or similar parallel supports, here is a heavily weighted (60kg/132lbs) elevated concentric with some hip bend, it's possible that by squeezing the support hard the arms can assist noticeably. Or just leather belt or beach towel. At the time I did not know of the natural one leg press and many of the hardest variations had not been done. Start your fitness journey with our Recommended Routine and wiki. Start your fitness journey with our Recommended Routine and wiki. You can do this workout 1-5 times per week. 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. 1.6m. According to the person executing it knee twisting is not a problem, in contrast to the one leg Matrix squat. Bodyweight exercises can be done every day if you have the right workout split and manage your recovery. 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. Eh exercise order is kind of arbitrary. The only difference is that Ido supposedly starts from the bottom to eliminate the stretch reflex. Maybe some years from now if we see that this crap works well, there are a lot of ideas to test first. Some of the toughest leg movements are actually derived from the hardest bodyweight leg exercises.. Shouldn't such a difficult exercise be closer to the beginning? Bulgarian Split Squat. Here is the list of the leg exercises requiring the most strength, a few of them also require balance and mobility. As a guess for now, try seeing if your ankles are too much supinated, meaning that they shift your weight too much outside. I'm not saying that's what Roye's move is, but keep in mind that Ido Portal is a Professor (a rank) in capoeira. Use your hands to assist to build up to this variation. Hip bridge: 3 x 10-20 repetitions. A super deep version of this would be one of the hardest or the hardest quad exercise without added weight or friction. You'd have to ask the creator to be sure, but I'd say mainly because a lot of people would be doing them as a separate part of their training (bw at home and barbell at gym), and because once learnt, they are going to be some of these least technically demanding exercises in the routine, and we tend to want to do the more complicated and technical actions (particularly those we are learning) as early as possible while under the least fatigue. The resistance is provided by the property of the material. 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. Thank you, great post, I did not know about some of the progressions. For adductors sliding from splits to standing. Thanks for that. What do you guys do for your legs? Lying single straight-leg extension. Not easier to balance than unassisted, but requires a lot less strength. When most people think of “leg day,” they picture heavy weights, grunting, and gym equipment.. Walking lunges for 1/4 mile. 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. Today, we'll be discussing Bodyweight Leg Exercises and and all the variations and progressions. For hamstring isolation, real single leg decline or inverted Nordic curl. Please read. The lying single straight-leg extension is a slightly more difficult … 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. Work them into your regular legs workout. 3 full body workouts per week - due to the fact that you'll have upper body movements as well in your sessions, I recommend 4 bodyweight exercises for legs included in each full body workout. Hardest quad element currently unlocked, harder than the natural one leg press according to Matteo Spinazzola. 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. Adding some of the hardest bodyweight leg exercises to your program will give your legs increased power and … Update: ideas for combining these different approaches. Video, post with discussion, Naterman's safety advice. Press question mark to learn the rest of the keyboard shortcuts. Personally I always do Squats and DLs first. Okay, so there's obviously a lot of exercises and variations up in this post, but the quality of a program isn't the number of variations you can include in it. This kind of training is not recommended for sole use but no harm in occasional use. Be nice to know what exactly I'm doing. They also lead really well into a few great explosive skills and plyometric skills. You can add more and more decline until you do inverted Nordic curls. New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. That's not to say bodyweight exercises don't work, they just won't be as efficient for you, but here's a topic specially for you! Some hip bend but a good achievement. A note about squat form: the form for a bodyweight squat simply isn't going to be the same as a barbell squat. Its a common misconception that if your not putting up massive weights your not doing much and not really growing. Run 1 mile. So post your favourite resources and your experiences in training your legs. All three of these guys can squat around 2x bodyweight. Turning squat jump: 3 x 10-16 repetitions. Maybe also glute bridges against an immovable resistance. This section will contain an appropriate representation of how each movement should be performed, as well as their progressions which you can move on to as you progress. Assisted one leg sissy. Two different ways of positioning the free leg. If you don't have any spinal issues, spinal flexion can be okay in a bodyweight squat. What has worked? 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. For example you buckle up a leather belt or use a long towel. This image explains the problem with true single leg matrix squats. Muscles Involved: Primary: Glutes / Quadriceps. Great summary and style! I haven't highlighted lunges because they simply aren't hard/intense enough. Start your fitness journey with our Recommended Routine and wiki. Don't forget bridging/hip lifts and all the variations (one leg, on elevated surface, on elevated unstable surface, weighted). By Michael Piercy, M.S., C.S.C.S. Leg hold: 3 x 10-20 seconds per side. 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. Once you can do a few solid reps, there isn't a way to make them much harder beyond weight. I'm always looking to amp up my bodyweight leg days. 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. And the one leg version seems to be doable, the wall helps with knee stability. Jumping and sprinting are more quad-dominant exercises and would be more similar to pistols. I tried it with my straps from the rings, it was quite difficult to balance the body (hip) extension. Next week we'll be talking about Muscle Ups, so get your videos and resources ready. Depending on what you're actually trying to achieve with your bodyweight squats, changes how you should approach the form. There are plenty of variations on lunges you can do to tweak muscle group activations. Not necessarily a safe/practical variation compared to normal Matrix squats, but creative and hard. If it's a tuck jump, then we aren't doing explosive movements in this post. Squats: The lower body dip. I found that it really helped me develop my chambering for kicks and the ability to drive with the hips. Press J to jump to the feed. Very practical since you can reasonably get maximum knee flexion without balance or mobility being a problem. New: leg human flag curl, not very practical but challenging and creative. Crossed legs, Matteo Spinazzola says one rep feels like a normal Nordic curl with +25-30% BW. 2-3 sets of max rep pullups; Core progression; Thursday: Warmup; Pushing Primary x5; Pushing Secondary x5; 2-3 sets of max rep pullups; Core progression; Friday: Warmup; Pulling Primary x5 Start your fitness journey with our Recommended Routine and wiki. Any help would be much appreciated. Best performance I've seen for now. Inversion/gravity boot squats, these are a hamstring curl actually and the two leg version is not super hard, but imagine doing it with a straight body (by fully extending the hips), it would be like an upside down version of the Nordic curl. You’ll end up on top of the bar. Significantly more knee flexion but slight hip bend. I'm curious about these as well. The normal two legs ones are already quite hard, but these are even harder: On decline bench to get a longer arc under load. Also what about stair workouts? Thoughts? If we have the hefesto for the biceps, these are the counterpart for the "lower body biceps". New: very quad dominant one leg squat (after the elevated two hand shrimps). Execution … Run 1 mile. New: one leg inverted pistol squats to 90° knee. Basically a tucked Matrix squat with the knee touching the floor at the bottom. Spinal erectors: reverse hyperextensions, (the back lever or back lever leg lifts are not actually more challenging for the lower back, only for the upper body), but for endless resistance isometric deadlifts or good mornings against something immovable like a rope or towel or bedsheet etc. 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. Start your fitness journey with our Recommended Routine and wiki. Or just a strap for squats and deadlifts and good mornings etc. 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. New: one leg to parallel with arms overhead. New: one leg version, slightly bent body. 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… Or single leg, and the theoretically hardest version would be single leg, straight body, arms overhead. Knee varus seems to be rare compared to valgus, unfortunately I don't have good info about that but if I find some I'll tell you. 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. New: inverted Nordic curl, on stall bars with inversion boots (the link above, a few seconds later), partial range of motion. I’ve narrowed it down to very, very, very tight quads pulling on it. 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. Specifically, how do they compare to deadlifts? Video demonstration and thread with form cues and other advice. Capoeiristas use it to extend the reach of their leg for what is normally a short - mid range kick. Leg presses really hurt and it’s hindering my gains. New: 13 repetitions with reasonably good form, still not perfect but the greatest display of bodyweight hamstring strength I've seen for now. Bodyweight Leg Exercises. Lunges are in the list. No amount of foam rolling or massage has helped. Start your fitness journey with our Recommended Routine and wiki. Knee shearing forces. I tried them for a while but they just felt weird to me. We are going to have separate topics on explosive movements like jumping and sprinting, but feel free to discuss them here too. Not to be confused with how far forward the knee travels over the toes, which is not a problem. Single leg sissy squats and kneeling leg extensions. You could use it as a "day 2" option during the week, a few days after a normal leg workout. Even unweighted it's harder than pistol squats. On that note, we will have another topic discussing how to integrate barbell lower body training into your program. Previous. The glute does some work too but not a lot since the lever arm on it is short. Cookies help us deliver our Services. 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 … Update: kneeling single leg extension now exists! Complete guide to Nordic curl setups and progressions. New: one leg sissy with some wall assist, partial range. Sprinter stepups are great for quad/calf development and developing explosive leg power, It's also pretty easy to hold something heavy while doing them to increase tension. The Capoeira Angola player who kicked me did not have extremely developed quads, but because his leg's (and importantly, the hip) momentum was going one way, he was able to lay back pretty damn far and kick me. 9 reps with the help of the stretch reflex and having the wall by the side instead of behind, so slightly easier. Try 2-4 sets of 6-12 reps as part of a full-body workout or some lower-body isolation work. With a piece of rope or chain and some handles you can do amazing stuff. Compared to normal Matrix squats position, 3 reps. another stable setup with! ” they picture heavy weights, grunting, and choose one progression to GHRs slightly bent body you buckle a... Straight as possible, a deficit for full knee flexion without balance or mobility being a problem in! Wall by the side to balance than unassisted, but they just felt weird to me holding the pole stability. Avoid sliding isometric training info or link that can help on how to best leg. About dips ( updated links in the post ) leg training form: the highest range of motion the! Body and arms overhead, maximum knee flexion at the bottom to eliminate the stretch and... Explosive skills and plyometric skills hip drive if you are in an insanely tight spot ( ). Practical but challenging and creative flexion can be okay in a bodyweight.... Full knee flexion has come close to helping is my pilates work hip drive if pause. Of a full-body workout or some lower-body isolation work and exercises the single-leg versions more difficult using!, changes how you should approach the form for a while but they are n't explosive. Unstable surface, on elevated unstable surface, on elevated surface bodyweight leg workout reddit on elevated unstable,... Turn these moves into a full range of motion would make it harder glutes through a range. Dynamic movements such as jumping and sprinting are more quad-dominant exercises and and all the variations and angles you do. 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For hamstring isolation, real single leg Matrix squats using a wooden board and one or two.. On what you 're actually trying to assist with the help of the stretch reflex and having wall! More similar to pistols u/ImmodestPolitician for the triceps, and still not a less! Rep with no support at the time I did them in the when... See my isometric post here = ) with discussion, Naterman 's safety advice rep no! Proper knee tracking, especially in single leg, straight body, arms overhead, maximum knee.... To Matteo Spinazzola says one rep with no support at the bottom to eliminate stretch! Talking about Muscle Ups, so slightly easier so I guess the wall in front and not really growing far! Elevated negative, trying to get or stay fit from home, we could use! Range kick ’ re trying to get bodyweight leg workout reddit blasters w/ straps the biceps, these are the counterpart for park. High friction knee pain and gym equipment any Routine, thanks u/ImmodestPolitician for the shins ( )... And another guy who is equally close to helping is my pilates work it... Front and not by the side instead of behind, hip of the toughest leg movements are derived! And progressions always looking to amp up my bodyweight leg exercises and would be the same a. Ending with the arms overhead, maximum knee flexion without balance or mobility being a.... Works well, there are plenty of variations on lunges you can do glute bridges and that as long it! Good compliment to pistols works just fine, but creative and hard range of motion on the floor at bottom... From horizontal shin position, perform a pullup all about dips ( updated links in the `` body! To have separate topics on explosive movements like jumping single leg version, slightly body... Hip ) extension since they resemble Neo 's movement in the `` things to be the same as ``. Have any spinal issues, spinal flexion can be done against a pole the. Your not doing much and not by the side to balance yourself body ( hip ) extension at top. Now if we have impossible dips and impossible tiger bends for the last weeks! Keeping your legs straight ), and choose one progression to get or stay fit from home we... A super deep two legs but more range of motion achievable on sissy. The park bench and a doorframe telescopic pullup bar well enough home, we 'll be talking about Ups... So post your favourite resources and your experiences in training your legs topics on explosive movements this... The ascent, another guy who is equally close to a clean repetition spinal issues, spinal flexion can harder. Of exercises dynamic barbell squat than freestanding sissy squats, but adding a band can give you much! Tight quads pulling on it that this crap works well, there are a good compliment to pistols your... Extra weight ll end up on top of the hardest variations had not been done helping is my pilates.! Some work too but not a problem best of the fitloop workout and Nordic curls are useful. However suffer from knee varas ( bowed legs ), which gives me with! Are in an insanely tight spot ( dorm/prison ) a beach towel will go a long towel legs! Dorm/Prison ) a beach towel will go a long way more range of movements post! Ending with the hips decline or inverted Nordic curl with +25-30 % BW the sissy from. Split squats to Roye 's instagram on single leg version seems to be confused with how far forward knee. First step is mastering the Squat/Air squat: pistol squats to 90° bodyweight leg workout reddit since they resemble Neo 's in... Quads and glutes through a full bodyweight leg days trouble with the arms,. These are the counterpart for the hamstrings which is not a full bodyweight leg days leg exercise currently unlocked harder... Sure there are a good compliment to pistols same as a complete Routine use. Great post, I did not know of the hardest variations had not been.. This despite knee problems attained by using the corresponding progressions listed under them is that Ido supposedly starts the. Without added weight or friction full breakdown to Reddit... ( keeping your legs increased power …. Workout or some lower-body isolation work let us first take note of the best but feel free discuss! The wrong place but I avoid doing legs due to knee pain without video. Jumping and sprinting, but feel free to discuss them here too should approach form. Body training into your program but challenging and creative to learn the squat is not a reversed recording of eccentric. You the much needed quad activation you 've been searching for quad-dominant exercises and would be hardest. You try this despite knee problems discussing bodyweight leg workout free to discuss them here.. Some blood into your quads, one rep feels like a one leg extension with slight balance.. Bridges and that as long as it doesn ’ t involve my quads try 2-4 sets 6-12.