Specifically, how do they compare to deadlifts? New: one leg inversion boot squats, with a hand holding the pole for stability, not full range but close. Our exercise wiki on learning the basic squat. As well as a progression of rear leg elevated split squats. 4-5 sets for each exercise is optimal. Stand inside with one leg and do a biceps curl. A single leg decline version with a straight body and arms overhead would be the hardest version, here is an illustration. I don't get it either. THIS POST IS OUTDATED, HERE IS THE NEW VERSION. One question though: in the "things to be careful about" you talk about the specific issue of "knee valgus". 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. From this comment by u/Jack_n_coke. 2 leg workouts per week - 4-6 bodyweight exercises for legs, depending on their intensity. New: very quad dominant one leg squat (after the elevated two hand shrimps). Personally I always do Squats and DLs first. New: unassisted full negative and bent hips concentric, and another guy who is equally close to a clean repetition. Once you can do a few solid reps, there isn't a way to make them much harder beyond weight. According to the person executing it knee twisting is not a problem, in contrast to the one leg Matrix squat. Or there is I guess, it's just held through the whole movement rather than being a dynamic aspect of the movement. Straight spine and arms overhead would be harder. 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. Submit Bodyweight Dryland Workout – SURGE Strength’s 10 Best Exercises to Reddit Share Bodyweight Dryland Workout – SURGE Strength’s 10 Best Exercises on Pinterest Start your fitness journey with our Recommended Routine and wiki. 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. Crossed legs, Matteo Spinazzola says one rep feels like a normal Nordic curl with +25-30% BW. Maybe also glute bridges against an immovable resistance. I tried them for a while but they just felt weird to me. I found that it really helped me develop my chambering for kicks and the ability to drive with the hips. 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. 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. 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. Do you by any chance have some info or link that can help on how to best approach leg training? SAME! 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. Note: Naterman told me this is a very dangerous movement and he would not recommend this to anyone. 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. 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. 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. New: leg human flag curl, not very practical but challenging and creative. 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. You'd need to lean/bend the torso to the side to balance yourself. 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. Video link. Rear lunge & skater squat: 3 x 10-20 repetitions. Try 2-4 sets of 6-12 reps as part of a full-body workout or some lower-body isolation work. 9 reps with the help of the stretch reflex and having the wall by the side instead of behind, so slightly easier. Very practical since you can reasonably get maximum knee flexion without balance or mobility being a problem. Excellent for ham/glute/core, and more accessible than natural glute/ham. New: one leg sissy squat from horizontal shin position, 3 reps from mat, one rep with no support at the bottom. Although the elevated one leg press on a rough surface is harder than this, but it's a compound movement. Here is the list of the leg exercises requiring the most strength, a few of them also require balance and mobility. New: one leg to parallel, 3 reps. Another stable setup, with a bench. Lunges are in the list. Jumping and sprinting are more quad-dominant exercises and would be more similar to pistols. A fitting name would be Matrix squats or Neo squats since they resemble Neo's movement in the famous bullet dodge scene. 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. New: one leg to parallel with arms overhead. 3 Leg Workouts to Build Muscle Without Weights. They also lead really well into a few great explosive skills and plyometric skills. Start your fitness journey with our Recommended Routine and wiki. Any questions about any lower body exercise or videos/pictures of you performing them are welcome. 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. Improving strength in the outer glute (gluteus medius), strengthening the foot's arch and increasing ankle mobility (to avoid compensations with pronation where the weight is too much on the inside of the foot, causing the loss of the arch and valgus) make the knee more stable, and support from the free leg (like in Bulgarian split squats and maximally deep step ups) or the hands can be used to reduce the stability requirement. Cookies help us deliver our Services. Luckily, I have a decent ankle mobility, so strength is the main limiting factor for me. I do the negative fully unassisted until I am in full bottom pistol squat. Some hip bend but a good achievement. With smooth wood it may be easier than freestanding sissy squats, but on less smooth surfaces it can be harder. Image of partial range true single leg. Why are squats/deadlifts lifted at the end of the fitloop workout? Hardest quad element currently unlocked, harder than the natural one leg press according to Matteo Spinazzola. New: inverted Nordic curl, on stall bars with inversion boots (the link above, a few seconds later), partial range of motion. Not necessarily a safe/practical variation compared to normal Matrix squats, but creative and hard. Please read. Bodyweight Leg Exercises. I did them in the past when I did martial arts. Start your fitness journey with our Recommended Routine and wiki. ... Facebook 0 Twitter Reddit 0 Likes. Be nice to know what exactly I'm doing. 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. The lying single straight-leg extension is a slightly more difficult … The glute does some work too but not a lot since the lever arm on it is short. Update: ideas for combining these different approaches. You can do either or both, find what helps you learn the squat best. We are going to have separate topics on explosive movements like jumping and sprinting, but feel free to discuss them here too. 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. New: deficit natural one leg press, even more strength required and even more dangerous if you try this despite knee problems. New: the highest range of motion achievable on the floor. 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. I think minimalist leg training has undiscovered potential. I have illustrated the theoretical harder variations here. Assisted one leg sissy. Significantly more knee flexion but slight hip bend. New: one leg Nordic curl with some hip bend during the ascent, another guy. When most people think of “leg day,” they picture heavy weights, grunting, and gym equipment.. 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 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 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. You can also use rope or chains with handles on ends to emulate wide range of movements. 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. 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. Straight body, arms overhead, maximum knee flexion at the top. Run 1 mile. I am posting this cause some bw exercises require a partner or some "special" kind of set up so might be unavailable to some. But you can just do sports, rope skipping etc. It goes without saying that this is isometric training. Complete guide to Nordic curl setups and progressions. I'm curious about these as well. These 15 bodyweight exercises for legs, Marine says, are the best of the best. ... help Reddit App Reddit coins Reddit premium Reddit gifts. Arms overhead extends the lever. If we have the hefesto for the biceps, these are the counterpart for the "lower body biceps". This looks deceptively easy but depending on the friction of the surface you use, it can be as hard as a pistol squat with 40% bodyweight on a wooden door with a towel, or 75% bodyweight in the video, even more if there is more friction. For the shins (tibialis): shin raises with a wall, done with the feet far from it and on one leg. Personally, I've trained a few people to do pistol squats before, as I think they're an excellent exercise. The resistance is provided by the property of the material. A lot of info to read and process. Take 1-2 minutes of rest between sets and exercises. But strong and powerful legs can also be attained by using only your bodyweight!. A relatively easy variation worth mentioning: suspended single leg hamstring body curls. 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 … For adductors sliding from splits to standing. 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. 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. If you would rather used tool… Sure there are variations and angles you can do, but they aren't so much a direct harder progression as just thematic variation. Here's last week's Technique Thursday all about Dips (updated links in the post). Progression steps ending with the arms overhead to parallel version. What has failed? Shouldn't such a difficult exercise be closer to the beginning? 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. 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. New: unassisted one leg sissy partial concentric and full negative. Pick one good variation, and choose one progression to get there. Best performance I've seen for now. I'm not sure the second video is not a reversed recording of an eccentric. The hardest leg exercise currently unlocked, at least when done on that surface with high friction. 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. 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. To put it in perspective here’s a hypothetical question for you: How much could Bruce Lee squat? ... Schwarzenegger posted the full breakdown to Reddit ... (keeping your legs straight), then twist 90 degrees to the left. 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. So I guess the wall assisted version above is much better, if you try it freestanding it's at your own risk. Exact demonstration of Ido's version. 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. New: shrimp quad blaster. We will have an approximately balanced number of both pulling and pushing exercises. 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. New: one leg version, slightly bent body. Pullover . Press question mark to learn the rest of the keyboard shortcuts. You're going to want to minimise the help you actually give yourself with your hands and try to focus on getting your weight over your base of support and pushing through your heel - you could even use a partner for assistance, Pistol Negatives - Focussing on slowing down the eccentric, especially when your hips are below your knee, Rolling Pistols - Use the momentum from rolling forwards from the ground, I suggest learning to roll up into a close squat if you plan on doing this one well, Elevated Pistol Squat - You don't have to raise the non-working leg as high of the ground, which can help you get the action while you focus on all the other bits, Counterbalanced Pistol Squat - Holding a weight out in front of you can make this exercise easier despite the added load by moving your centre of mass forwards over your base of support, Pause Pistol Squat - Simply adding a pause to the bottom of each rep can make this exercise much harder by taking away the elastic potential of the muscles, requiring you to generate much more force from the bottom of the action. 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. New: good form with a bench and a doorframe telescopic pullup bar. 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. I’m pretty flexible. Sometimes resources are scarce and its okay, it stimulates creativity. I have not seen videos of the real deal so here are some illustrations of how they could look like. Capoeiristas use it to extend the reach of their leg for what is normally a short - mid range kick. Run 1 mile. 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. It's cool to see my isometric post here =). 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