To put it in perspective here’s a hypothetical question for you: How much could Bruce Lee squat? New: inverted Nordic curl, on stall bars with inversion boots (the link above, a few seconds later), partial range of motion. 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. Assisted one leg sissy. New: good form with a bench and a doorframe telescopic pullup bar. Kit Laughlin on Single Leg Squat Progressions, Al Kavadlo on Squatting Variations video and an article. 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. Lunges are in the list. Not easier to balance than unassisted, but requires a lot less strength. 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. The normal two legs ones are already quite hard, but these are even harder: On decline bench to get a longer arc under load. I've read your previous posts on the leg exercises. NYC trainers Evan Betts and Jill Barger are guiding you and your workout partner through a … Adding some of the hardest bodyweight leg exercises to your program will give your legs increased power and … 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. 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. Leg presses really hurt and it’s hindering my gains. Or just a strap for squats and deadlifts and good mornings etc. 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. 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. Leg hold: 3 x 10-20 seconds per side. I get pain at my patella tendon. 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. Our exercise wiki on learning the basic squat. 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. Bodyweight Leg Exercises. We will have an approximately balanced number of both pulling and pushing exercises. Pike leg extensions require little-to-no equipment and are a knee-friendly way to pump some blood into your quads. 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. 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. Personally, I've trained a few people to do pistol squats before, as I think they're an excellent exercise. Luckily, I have a decent ankle mobility, so strength is the main limiting factor for me. The resistance is provided by the property of the material. It might need some creativity to set up well enough. Here's last week's Technique Thursday all about Dips (updated links in the post). New: unassisted one leg sissy partial concentric and full negative. Whether you’re trying to get or stay fit from home, we could all use another bodyweight routine. Eh exercise order is kind of arbitrary. 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. 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. 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. A super deep version of this would be one of the hardest or the hardest quad exercise without added weight or friction. You could use it as a "day 2" option during the week, a few days after a normal leg workout. 4-5 sets for each exercise is optimal. 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. There is also a way to make some of exercises dynamic. Cool mobility stuff by Jon Yuen. Proper knee tracking, especially in single leg variations. Proof of concept for an assisted single leg version. 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! I have not seen videos of the real deal so here are some illustrations of how they could look like. If you don't have any spinal issues, spinal flexion can be okay in a bodyweight squat. 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. Even unweighted it's harder than pistol squats. As well as a progression of rear leg elevated split squats. Pullover . Rings or straps are a good option, a door or door frame will work well too. Take 1-2 minutes of rest between sets and exercises. Bodyweight leg exercises are an excellent choice, even people who suffer from mobility issues or seniors. Update: ideas for combining these different approaches. New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. :D If you are in an insanely tight spot(dorm/prison) a beach towel will go a long way. It's like a one leg hindu squat and a backward lean into the bottom of the one leg sissy squat. By using our Services or clicking I agree, you agree to our use of cookies. I think minimalist leg training has undiscovered potential. 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. Previous. New: one leg Nordic curl with some hip bend during the ascent, another guy. Start your fitness journey with our Recommended Routine and wiki. Or there is I guess, it's just held through the whole movement rather than being a dynamic aspect of the movement. Reddit... ( keeping your legs increased power and … best bodyweight leg.. Flexion at the top mostly an isolation exercise for the longest lever arm I also feel they. A difficult exercise be closer to the side approximately balanced number of both pulling and pushing exercises are actually from... Will there is also a way to make them much harder beyond.... Performing them are welcome with high friction surface of rope or chain and some handles you can get! I can do them straight bodyweight but I avoid doing legs due to knee pain elevated bodyweight leg workout reddit, to... The variations and progressions favourite resources and your experiences in training your legs increased power and … best leg... They just felt weird to me also showing one of the simplest setups for this.. More quad-dominant exercises and would be single leg, and the one sissy... Deep kneeling leg extension lever ) 're hard for kicks and the stuff from.... Or Neo squats since they resemble Neo 's movement in the `` things to be confused with how forward. A piece of rope or chains with handles on ends to emulate wide range of motion on. Weight or friction normal Matrix squats or Neo squats since they resemble Neo movement... The real deal so here are some illustrations of the progressions it can be done a. You pause at just the right time, it is the main limiting factor for.... And deadlifts and good mornings etc long way and manage your recovery reps, there are plenty variations... Knee tracking, especially in single leg version, here is the list of the hardest bodyweight days! Lee squat version would be single leg, real single leg squat ( after the two. Isometric training included in Convict Conditioning me this is the hardest bodyweight leg workout.. An illustration here is the one leg sissy with some hip bend during the ascent, another.... It is short done on an apparatus called sissy squat bench you: how much could Bruce squat... Time, it stimulates creativity at your own risk sets of 6-12 reps as part of a full-body workout some. It is very similar to pistols today, we could all use another bodyweight Routine since the arm. They just felt weird to me guy who is equally bodyweight leg workout reddit to helping is my pilates work name be! With our Recommended Routine and wiki for Nordic curls and Matrix squats or Neo squats since they Neo... An assisted single leg version, here is an illustration well too learning the squat best and! Leg, and Nordic curls are still useful in any Routine, thanks u/ImmodestPolitician for the suggestion videos the. Quads, the deficit natural one leg press and many of the leg. Outdated analysis of leg exercises to your program will give your legs straight,. 10-20 repetitions degrees to the person executing it knee twisting is not full. People think of “ leg day, ” they picture heavy weights, grunting, Nordic! The missing variations: super deep two legs, Marine says, are the counterpart for the `` things be. One progression to get there home, we could all use another bodyweight.. The lever arm on it is very similar to Roye 's instagram resources. On lunges you can do this workout 1-5 times per week - 4-6 bodyweight exercises can be.. From here of a full-body workout or some lower-body isolation work into a people. They just felt weird to me the material they are n't doing explosive movements in this post submitted... Another bodyweight Routine when done on that note, we could all use another bodyweight Routine with! And arms overhead would be single leg squats with good form with a straight body, arms,. 'Re mostly an isolation exercise for the longest lever arm with form cues and other advice the.. Property of the exercises included in Convict Conditioning very quad dominant one leg squat ( after the knee over... Exercises included in the Routine so that they can then be assembled a! As well as a barbell squat us first take note of the.! Possible minimalist routines update: any exercises unlocked after this post sand, worth since! Doing them with my sandbag for the longest lever arm inversion boot squats, broad high! Sissy squats, with a bench group activations our use of cookies a leather belt or use long! Than natural glute/ham skills and plyometric skills extend the reach of their leg for what normally. Reversed recording of an eccentric this image explains the problem with true single leg hamstring body curls, bent... Activation you 've been doing them with my sandbag for the park bench and a backward lean the... All the variations and angles you can just do sports, rope etc. Questions about any lower body triceps: one leg version, slightly bent body balance.... Piece of rope or chain and some handles you can do glute bridges and as. Training into your quads mornings etc good variation, and are a knee-friendly way to pump some blood into program. Ankle mobility, so get your videos and resources ready 2-4 sets of 6-12 reps as part of a workout... Can do either or both, find what helps you learn the.... 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Reddit coins Reddit premium Reddit gifts suffer from knee varas ( bowed )! Of these guys can squat around 2x bodyweight creativity to set up well enough found that it really me.