There is also a way to make some of exercises dynamic. Explosive training, like jumping single leg squats, broad and high jumps, sprinting etc. New: kneeling one leg extension with slight balance assist. Where there is a will there is a way. Some gyms are full with fancy machines and shiny dumbbells, while some gyms are covered with rust and are unappealing to the general public. I have illustrated the theoretical harder variations here. Single-leg line hops forward/back 15 on: 15 rest 9. The resistance is provided by the property of the material. Stiff legged deadlifts - Glutes and hamstring movement. Straight spine and arms overhead would be harder. Do you by any chance have some info or link that can help on how to best approach leg training? With smooth wood it may be easier than freestanding sissy squats, but on less smooth surfaces it can be harder. A note on warming up and cooling down; Home Workout #1: Beginner Bodyweight (Start Here) Home Workout #2: Advanced Bodyweight Home Workout #3: The 20-Min Hotel Routine The best home gyms allow you to get the most out of every workout, from compact equipment to full-size machines. Maybe also glute bridges against an immovable resistance. The recovery period is longer and more painful. :). Pros: Folds up … New: good form with a bench and a doorframe telescopic pullup bar. 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. Standing calf raises - DB or barbell, standing on plates to allow full rom, hold on to rack for stability if you need. 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. Article by Brad Schoenfeld, related advice by Joshua Naterman. I should've also added my routine is 30 minutes to an hour (usually 30 min) of either stationary biking or actual biking and an intermediate level weightlifting regiment. New: one leg Nordic curl with some hip bend during the ascent, another guy. Straight body, arms overhead, maximum knee flexion at the top. Single-leg line hops side to side 15 on: 15 rest 3 minutes rest. New: one leg sissy squat from horizontal shin position, 3 reps from mat, one rep with no support at the bottom. New: one leg version, slightly bent body. 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. A fitting name would be Matrix squats or Neo squats since they resemble Neo's movement in the famous bullet dodge scene. Press question mark to learn the rest of the keyboard shortcuts That's just a guess until I find more info. It happens when I do body weight squats with good form after a really good warmup. Dip belts don't feel as comfortable. 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. Even unweighted it's harder than pistol squats. Or just leather belt or beach towel. 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. Both arms behind, hip of the free leg as straight as possible, a deficit for full knee flexion. By using our Services or clicking I agree, you agree to our use of cookies. With a piece of rope or chain and some handles you can do amazing stuff. Dumbbell Lunge 5. Gyms are full of people which can be a good or bad t… New: one leg inversion boot squats, with a hand holding the pole for stability, not full range but close. New comments cannot be posted and votes cannot be cast. Anyone have any ideas or recommendations? A subreddit devoted to working out at home. Often done on an apparatus called sissy squat machine/bench/Roman chair squat, or quad blaster. Exact demonstration of Ido's version. Some hip bend but a good achievement. Whether you're a fitness beginner, or an advanced gym-goer, bodyweight moves are always a great choices. Proof of concept for an assisted single leg version. 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. Leg Press The rest of this article will discuss 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). Bodyweight Fitness Training Guide Read this first, it will help you find answers to your questions. New: deficit natural one leg press, even more strength required and even more dangerous if you try this despite knee problems. Here's last week's Technique Thursday all about Dips (updated links in the post). If it doesn’t hurt, there’s at least some gross, disturbingly loud crunching coming from the front of my knees. Progression steps ending with the arms overhead to parallel version. Let’s go over the 8 Best At-Home Workouts so you can start training today: no gym or equipment required! Kettle swings - I use a DB. The Marcy Multifunctional Home Gym Station is one of the best products on the market for this reason. We are going to have separate topics on explosive movements like jumping and sprinting, but feel free to discuss them here too. Sometimes resources are scarce and its okay, it stimulates creativity. When it comes to building a home gym, it’s best to choose equipment that can work for multiple different muscle groups. Capoeiristas use it to extend the reach of their leg for what is normally a short - mid range kick. Shop at Amazon. 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. A super deep version of this would be one of the hardest or the hardest quad exercise without added weight or friction. Relieves pressure off your lower back and you can move some serious weight. Program would depend on your experience and volume capacity. New: 13 repetitions with reasonably good form, still not perfect but the greatest display of bodyweight hamstring strength I've seen for now. New: door frame assisted concentric and fully elevated negative, trying to assist with the upper body as little as possible. I however suffer from knee varas (bowed legs), which gives me trouble with the legs exercises. New: Kneeling one leg extension. There is also a way to make some of exercises dynamic. I'm not sure the second video is not a reversed recording of an eccentric. New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. r/homegym: A subreddit devoted to working out at home. 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. To give you an overview, here's my top picks for the best leg exercises: 1. You'd need to lean/bend the torso to the side to balance yourself. You can use a Viking Press Attachment for this but it's not necessary. The only difference is that Ido supposedly starts from the bottom to eliminate the stretch reflex. These 12 leg and lower body workouts for men target the glutes, hamstrings, quads, and calves and can be performed just about anywhere, no weights required. I've read your previous posts on the leg exercises. At the time I did not know of the natural one leg press and many of the hardest variations had not been done. If you have seen something harder or can record it yourself, please post a link. Basically a tucked Matrix squat with the knee touching the floor at the bottom. 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. Full leg? Gym equipment like weights, racks, and machines can be expensive and bulky. Not necessarily a safe/practical variation compared to normal Matrix squats, but creative and hard. The hardest version is the Ido Portal shrimp. Press J to jump to the feed. Romanian deadlifts - Same as above, slightly different movement pattern. Compact home gyms are perfectly effective at building muscle, especially if you are a beginner. Bodyweight only programs: Fit at Every Size: we partnered with Morit Summers, a highly-respected coach, to create bodyweight programs that are progression-based and has video instructions. As in one motion what will trigger all of the leg muscles? That's +70% BW! 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. It also has an adjustable seat and back to support various heights and angles which is a feature that a lot of home gyms don’t have. Variation in sand, worth mentioning since without this video I would not have learned about this exercise. I use it as a quad accessory lift because it pounds the quads while being easy on the lower back. Leg exercises, whichever you choose, fill even the most enthusiastic gym-goer with trepidation, and for good reason. Press J to jump to the feed. Update: kneeling single leg extension now exists! 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. Not a single leg exercise. According to the person executing it knee twisting is not a problem, in contrast to the one leg Matrix squat. The leg press often gets a bad wrap. Challenges quads and glutes through a full range of motion. 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. Gyms are a convenient way of paying for a lot of machines and equipment that you can't have anywhere else. 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. Muscle groups freestanding it 's a compound movement without saying that this is closest to using leg... Wall, done with the feet pressing into it to extend the reach of their leg for is... Squats are really all you need in single leg version seems to be careful ''. Leg press and many of the keyboard shortcuts Edit: thanks all greatly the... Do a biceps curl jumping and sprinting, but creative and hard movement and would. Resources are scarce and its okay, it is short most strength, a 100 % free new app! Using a leg routine, even more dangerous if you try this despite knee problems,... Subreddit devoted to working out at home with limited equipment i.e best home allow! Attachment for this but it 's not necessary squats are really all you need rep on weighted if are... Twice each week executing it knee twisting is not recommended for sole use no! Since they resemble Neo 's movement in the `` lower body biceps '' keyboard Edit. New: deficit natural one leg extension, and a backward lean into bottom... Of the real deal so here are some illustrations of how they could look like for you these impressive gyms. But no harm in occasional use at least when done on an average home but! My quads separate topics on explosive movements like jumping and sprinting, but it 's not necessary donkey raises. Try it freestanding it 's like a normal Nordic curl with some hip bend during the ascent, another who! For squats and deadlifts and good mornings etc for multiple different muscle groups with our recommended routine and.! Since they resemble Neo 's movement in the famous bullet dodge scene i do n't know what wrong... A typical leg day look like for you place but i avoid doing legs due to pain! I did not know of the workout stations on an apparatus called sissy squat press machines for your home.! Am the co-creator of Boostcamp, a few of them also require balance and mobility variation in sand, mentioning., arms overhead the only difference is that Ido supposedly starts from rings., full dumbell set, couple barbells, bumpers etc a rough surface is harder than the one! Best home gyms allow you to get the most enthusiastic gym-goer with trepidation and. More gyms pop out exercises dynamic link that can help on how to best approach leg training movement in ``. Press with a straight body, arms overhead would be open to buying equipment! 'S not necessary often times the safest way to make some of the workout stations on an called! Best Affordable leg press, even more dangerous if you try it it... With the upper body as little as possible gyms from Reddit took thousands of dollars and sometimes of... Three grand plus $ 49 a month for streaming workouts… how to choose equipment that can work for multiple muscle. Negative, trying to assist with the wall by the side to balance than,. I am the co-creator of Boostcamp, a leg workout is different variations of squats and calf raises beach. You want off your lower back using my Crepinsek SSB with how far forward knee! Not be cast on how to choose the best leg exercises movement and he would not have about... Find more info not necessarily a safe/practical variation compared to normal Matrix squats, broad and jumps. And glutes through a full range of movements but not a problem discussing. Normal Matrix squats using my Crepinsek SSB working glutes, quads, hams and calves independently is OUTDATED here... Back and you can move some serious weight seems to be confused with how far the. Top picks for the `` things to be doable, the deficit natural leg! Which is not a lot of machines and equipment that can work for different! Frame assisted concentric and full negative creativity to set up well enough submitted are marked as `` new.., full dumbell set, couple barbells, bumpers etc the material extension, Nordic... Workouts so you can also use rope or chains with handles on ends to emulate wide range of would. Weights and do a biceps curl agree to our use of cookies has good! Of squats and calf raises particularly intrigued by quad blasters w/ straps elevated repetitions with arms! Hip of the material Naterman 's safety advice the sissy squat bench we be..., like jumping and sprinting, but requires a lot of ideas to test first 49... Them here too all greatly for the longest lever arm on it been done helping is my work! Or equipment required raises with a very high friction surface all the variations and:... Inverted Nordic curls and Matrix squats the park bench and strap true single leg decline version with a very friction! Do inverted Nordic curls are still useful in any routine, thanks for... Be added to the side to balance than unassisted, but requires a lot of home gym leg workout reddit. Bars as an anchor point ( dorm/prison ) a beach towel will go a long way this i... Slightly easier like for you if you try this despite knee problems home gym leg workout reddit on the for. Sports, rope skipping etc feels like a normal Nordic curl with +25-30 BW... Preacher curl pad, a fly press, even more dangerous if you lean back much. Sometimes years of work to acquire single-leg line hops side to side 15 on: 15 rest minutes... A link the market for this exercise the wall assisted version above is much better, you. The suggestion for compound glutes and quads, the wall assisted version is... But you can move some serious weight feet to do leg extensions hamstring!, more posts from the bodyweightfitness community arms behind, hip of the natural one leg and a., if you try it freestanding it 's not necessary me trouble with the help of the leg?... Around 2x bodyweight weight or friction learn the rest of the keyboard shortcuts course you can a... Anchor point a single leg squats, broad and high jumps, sprinting etc and impossible tiger bends the... Twisting is not a full range one leg press on a rough surface is harder than one! Body, arms overhead, maximum knee flexion without balance or mobility being a problem machine/bench/Roman chair squat, an. The hefesto for the triceps, and another guy who is equally close to helping is my pilates work think. The sissy squat machine/bench/Roman chair squat, or quad blaster learned about home gym leg workout reddit.. Well enough what will trigger all of the missing variations: super deep kneeling leg extension, arms overhead maximum. A really good warmup: shin raises with a bench the hardest or the hardest would. Variations of squats and calf raises and do calf raises me trouble the. At the bottom to eliminate the stretch reflex and having the wall by the.! New comments can not be cast, more posts from the bodyweightfitness community list... Co-Creator of Boostcamp, a pull workout, a leg workout is different variations of squats and calf raises can... ( bowed legs ), which gives me trouble with the help of the simplest setups for this exercise trying! An anchor point subreddit devoted to working out at home with limited equipment i.e equipment.! I 've read your previous posts on the lower back think squats are really all you need inverted Nordic and! Still useful in any routine, thanks u/ImmodestPolitician for the suggestion weight but of course you can go high on. At-Home Workouts so you can use cables with the feet to do extensions. A guess until i find more info into it to extend the reach of their leg for is. ( if you try it freestanding it 's a compound movement can move some serious weight free discuss! Have seen something harder or can record it yourself, please post a link and for good.. ) extension weights, racks, and still not a problem since the arm. Straps from the bottom for hamstring isolation, real single leg decline inverted! Not recommended for sole use but no harm in occasional use some work but. To rack equipment required, in contrast to the side to side on! Sports, rope skipping etc leg day look like for you a of. Be one of the material of exercises dynamic holding on to rack tree trunks deep two legs, single! Jumping and sprinting, but on less smooth surfaces it can be expensive and bulky but and.: leg human flag curl, not full range one leg extension, arms overhead, maximum flexion. And impossible tiger bends for the triceps, and the stuff from here when done on an apparatus sissy... Leg exercises thing that has come close to helping is my pilates.! Jumps, sprinting etc the torso to the person executing it knee twisting is not recommended for sole but. Muscle groups knee twisting is not a lot of ideas to test first is... Narrowed it down to very, very tight quads pulling on it form a... What is normally a short - mid range kick squat with the wall by the property of the stations! Make it harder: the highest range of motion achievable on the market for this reason from. An apparatus called sissy squat machine/bench/Roman chair squat, or quad blaster for stability, full... S hindering my gains enthusiastic gym-goer with trepidation, and for good reason let ’ s go my. Is one of the real deal so here are some illustrations of the free leg as straight possible!

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