I can do the intermediate shrimp (from Ido Portal's variations) for reps. Intermediate shrimps are significantly easier than advanced ones in my experience, but they are a good progression towards the two hand level. You'd need to lean/bend the torso to the side to balance yourself. I'd add two more to hamstrings and 2 or so calve exercises, hold weights and do calf raises. That's +70% BW! Or just leather belt or beach towel. For example you buckle up a leather belt or use a long towel. Thanks for that. Basically a tucked Matrix squat with the knee touching the floor at the bottom. Crossed legs, Matteo Spinazzola says one rep feels like a normal Nordic curl with +25-30% BW. For adductors sliding from splits to standing. :D If you are in an insanely tight spot(dorm/prison) a beach towel will go a long way. Update: Any exercises unlocked after this post was submitted are marked as "new". 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. New: kneeling one leg extension with slight balance assist. Stand inside with one leg and do a biceps curl. This kind of training is not recommended for sole use but no harm in occasional use. 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. The resistance is provided by the property of the material. Download our Free Home Workout Guides! Challenges quads and glutes through a full range of motion. Extra range of motion on the sissy squat bench. Press question mark to learn the rest of the keyboard shortcuts I was particularly intrigued by quad blasters w/ straps. That’s six days per week. Bowflex 5.1S Stowable Bench. New: one leg inversion boot squats, with a hand holding the pole for stability, not full range but close. Both arms behind, hip of the free leg as straight as possible, a deficit for full knee flexion. Edit: thanks all greatly for the advice. Forward lunges - slight differences but largely same as reverse. I use it as a quad accessory lift because it pounds the quads while being easy on the lower back. I've read your previous posts on the leg exercises. There's a lot more movements you can add like wide stance box squats, seated calf raises with a barbell over your knees, etc. I tried it with my straps from the rings, it was quite difficult to balance the body (hip) extension. New: good form with a bench and a doorframe telescopic pullup bar. 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. A big difficulty is resetting the body tension to lift off after the knee is on the floor. Great summary and style! Press J to jump to the feed. 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. Which Is More Beneficial Training At Home, Or Training In The Gym? New: one leg to parallel with arms overhead. 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. Capoeiristas use it to extend the reach of their leg for what is normally a short - mid range kick. A fitting name would be Matrix squats or Neo squats since they resemble Neo's movement in the famous bullet dodge scene. Article by Brad Schoenfeld, related advice by Joshua Naterman. New: unassisted full negative and bent hips concentric, and another guy who is equally close to a clean repetition. DB or barbell. Arms overhead extends the lever. 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. Most of the workout stations on an average home gym are guided. According to the person executing it knee twisting is not a problem, in contrast to the one leg Matrix squat. Video, post with discussion, Naterman's safety advice. I have a Rogue monster lite rack, plyo box, full dumbell set, couple barbells, bumpers etc. r/homefitness: For those of us that exercise at home with limited equipment i.e. As people want to look better, more and more gyms pop out. Explosive training, like jumping single leg squats, broad and high jumps, sprinting etc. A relatively easy variation worth mentioning: suspended single leg hamstring body curls. As in one motion what will trigger all of the leg muscles? You can also use rope or chains with handles on ends to emulate wide range of movements. New: one leg sissy squat from horizontal shin position, 3 reps from mat, one rep with no support at the bottom. This might be the wrong place but I avoid doing legs due to knee pain. I have illustrated the theoretical harder variations here. Best performance I've seen for now. 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 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. Sometimes resources are scarce and its okay, it stimulates creativity. Deadlift 3. I do this movement facing away from the plates. Not a single leg exercise. This is giving me some ideas! Floor Glute/Ham Raises - Glutes, hamstrings. ), and Nordic curls are still useful in any routine, even if you have barbells. Do you by any chance have some info or link that can help on how to best approach leg training? It happens when I do body weight squats with good form after a really good warmup. No, a complete leg routine. 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. Here's last week's Technique Thursday all about Dips (updated links in the post). 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. (a possible name is leg extension lever). We have impossible dips and impossible tiger bends for the triceps, and the quads are like the lower body triceps. Would be open to buying more equipment as well if anyone has any good suggestions. The glute does some work too but not a lot since the lever arm on it is short. Cookies help us deliver our Services. Another option is belt squats. On this page, I'll go over my top 5 exercises for leg training. One question though: in the "things to be careful about" you talk about the specific issue of "knee valgus". The only difference is that Ido supposedly starts from the bottom to eliminate the stretch reflex. A lot of info to read and process. :). New: leg human flag curl, not very practical but challenging and creative. Bodyweight Fitness Training Guide Read this first, it will help you find answers to your questions. 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. SAME! From this comment by u/Jack_n_coke. Behind the back deadlifts - Go to at-home hack squat. Stiff legged deadlifts - Glutes and hamstring movement. New: shrimp quad blaster. Proof of concept for an assisted single leg version. New: Kneeling one leg extension. They are often times the safest way to build muscle as well. 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. Adductors and abductors: unsupported side splits and the stuff from here. 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. 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). 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. 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. Relieves pressure off your lower back and you can move some serious weight. Even unweighted it's harder than pistol squats. 9 reps with the help of the stretch reflex and having the wall by the side instead of behind, so slightly easier. For that three grand plus $49 a month for streaming workouts… Video link. 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. 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. Some variations: New: (actually a very old video) absurd sissy squat, with a lot of hip internal rotation too, I've never seen anything like this, it also requires a lot of spine mobility, I don't know if others have done this. 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. Maybe also glute bridges against an immovable resistance. Somewhat outdated analysis of leg exercises and possible minimalist routines. I tend to find that 1 hamstring movement per 2 quad movements is fine. dumbbells, resistance bands, total gym, TRX, bowflex, etc. Variation in sand, worth mentioning since without this video I would not have learned about this exercise. New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. To give you an overview, here's my top picks for the best leg exercises: 1. As a guess for now, try seeing if your ankles are too much supinated, meaning that they shift your weight too much outside. Or single leg, and the theoretically hardest version would be single leg, straight body, arms overhead. Start your fitness journey with our Recommended Routine and wiki. Whether you're a fitness beginner, or an advanced gym-goer, bodyweight moves are always a great choices. The hardest version is the Ido Portal shrimp. For the shins (tibialis): shin raises with a wall, done with the feet far from it and on one leg. The leg press often gets a bad wrap. Single leg sissy squats and kneeling leg extensions. Let’s go over the 8 Best At-Home Workouts so you can start training today: no gym or equipment required! 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. Often done on an apparatus called sissy squat machine/bench/Roman chair squat, or quad blaster. I am posting this cause some bw exercises require a partner or some "special" kind of set up so might be unavailable to some. It's like a one leg hindu squat and a backward lean into the bottom of the one leg sissy squat. New: very quad dominant one leg squat (after the elevated two hand shrimps). Straight spine and arms overhead would be harder. Hardest quad element currently unlocked, harder than the natural one leg press according to Matteo Spinazzola. Press J to jump to the feed. Horizontal shin leg extensions. Quite good form! 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. New: using monkey bars as an anchor point. These impressive home gyms from Reddit took thousands of dollars and sometimes years of work to acquire. 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 have a Rogue monster lite rack, plyo box, full dumbell set, couple barbells, bumpers etc. Press question mark to learn the rest of the keyboard shortcuts. You can use a Viking Press Attachment for this but it's not necessary. What does a typical leg day look like for you? I can do glute bridges and that as long as it doesn’t involve my quads. Video demonstration and thread with form cues and other advice. Press J to jump to the feed. Knee shearing forces. These exercises not only hit the quads and hamstrings but also the glutes, a bodypart seldom discussed among men unless it concerns those of the opposite sex. I have a decent home gym but all I can think of for a leg workout is different variations of squats and calf raises. 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 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. 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. Find out the best leg exercises for building legs like tree trunks. 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. As recently as a decade ago, a home workout was a P90X DVD and a mess of dumbbells across your living-room floor. 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. We test the best home gyms of 2021 with picks for your home or garage fitness routine by category, including machines and packages for your budget. Where there is a will there is a way. New comments cannot be posted and votes cannot be cast. The best home gyms allow you to get the most out of every workout, from compact equipment to full-size machines. Super deep kneeling leg extension, arms overhead for the longest lever arm. 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. 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. Although the elevated one leg press on a rough surface is harder than this, but it's a compound movement. The four main exercise tools are a preacher curl pad, a leg developer, a fly press, and a chest press. I get pain at my patella tendon. 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. Cool mobility stuff by Jon Yuen. You modulate resistance with your leg. Can be done against a pole with the feet pressing into it to avoid sliding. New: One leg and the other knee not supported. and the calves will grow. When it comes to building a home gym, it’s best to choose equipment that can work for multiple different muscle groups. 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. New: one leg version, slightly bent body. Some hip bend but a good achievement. A single leg decline version with a straight body and arms overhead would be the hardest version, here is an illustration. 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. How to Choose the Best Bodyweight Leg Exercises. If you're very new to this, read the "Getting Started" portion of the /r/Fitness wiki, and the "Getting Started" portion of this training guide.If you're ready to learn more about bodyweight fitness in specific and how it all works, check out "Bodyweight training specifics" below. New: one leg sissy with some wall assist, partial range. 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. Press J to jump to the feed. The Marcy Multifunctional Home Gym Station is one of the best products on the market for this reason. Illustrations of the missing variations: super deep two legs, assisted single leg, real single leg here. Jonathan Ferland-Valois/wandererstraining, 9 reps with the help of the stretch reflex and having the wall by the side instead of behind, so slightly easier, 5 elevated repetitions with the wall in front and not by the side, kneeling one leg extension with slight balance assist, one leg sissy with some wall assist, partial range, door frame assisted concentric and fully elevated negative, unassisted one leg sissy partial concentric and full negative, unassisted full negative and bent hips concentric, another guy who is equally close to a clean repetition, suspended single leg hamstring body curls, Progression steps ending with the arms overhead to parallel version, Extra range of motion on the sissy squat bench, the highest range of motion achievable on the floor, Proof of concept for an assisted single leg version, good form with a bench and a doorframe telescopic pullup bar, Shoulders and feet elevated single leg hip thrusts, ideas for combining these different approaches, Complete guide to Nordic curl setups and progressions, Minimalist setup for Nordic curls and matrix squats using a wooden board and one or two straps, Somewhat outdated analysis of leg exercises and possible minimalist routines. 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. No amount of foam rolling or massage has helped. Leg presses really hurt and it’s hindering my gains. Dumbbell Lunge 5. 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. I’ve narrowed it down to very, very, very tight quads pulling on it. 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. Update: ideas for combining these different approaches. There is also a way to make some of exercises dynamic. Dip belts don't feel as comfortable. For compound glutes and quads, the deficit natural one leg press with a very high friction surface. You can use cables with the ankle attachment or DB between the feet to do leg extensions or hamstring curls. We are going to have separate topics on explosive movements like jumping and sprinting, but feel free to discuss them here too. This image explains the problem with true single leg matrix squats. 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. New: door frame assisted concentric and fully elevated negative, trying to assist with the upper body as little as possible. New: true one leg to parallel. If you’re new to fitness, bodyweight exercises help you learn how to … All three of these guys can squat around 2x bodyweight. The following exercises are hard even with no added weight but of course you can do them weighted if you want. 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. Stand inside with one leg and do a biceps curl. I'm not sure the second video is not a reversed recording of an eccentric. That's just a guess until I find more info. Program would depend on your experience and volume capacity. Pause back squats - I like them with lighter weight on days I deadlift first. My absolute favorite it Hatfield Squats using my Crepinsek SSB. Gyms are a convenient way of paying for a lot of machines and equipment that you can't have anywhere else. Lunges, stiff leg dead lifts, goblet squats, Cossack squats, step ups( don't know the name, you step up with one leg on a raised platform). All of the previous Technique Thursdays. Barbell Step Up 4. New: 13 repetitions with reasonably good form, still not perfect but the greatest display of bodyweight hamstring strength I've seen for now. New: unassisted one leg sissy partial concentric and full negative. 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: one leg inverted pistol squats to 90° knee. The normal two legs ones are already quite hard, but these are even harder: On decline bench to get a longer arc under load. Hey guys, I am the co-creator of Boostcamp, a 100% free new fitness app that helps beginners start their fitness journeys. Compact home gyms are perfectly effective at building muscle, especially if you are a beginner. The recovery period is longer and more painful. Get creative if you want to replicate machines. If it doesn’t hurt, there’s at least some gross, disturbingly loud crunching coming from the front of my knees. Arms overhead descending to parallel, this is the hardest possible leverage on two legs but more range of motion would make it harder. There is also a way to make some of exercises dynamic. Would be open to buying more equipment as well if anyone has any good suggestions. Ideally your strength workout will be 20-30 minutes (no more than 40); you’ll complete 1-3 sets of 8-12 reps, taking 30-60 sec between sets and no more than 2-3 minutes between exercises. Or just a strap for squats and deadlifts and good mornings etc. Peterson has nothing against extensions and curls, but a solid lower-body workouts for legs routine needs to be centered around multi-joint moves such as lunges, squats or step-ups. Full leg? Shop at Amazon. New: deficit natural one leg press, even more strength required and even more dangerous if you try this despite knee problems. 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. 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. Thanks for this. These are just some of the things I use. A subreddit devoted to working out at home. Not easier to balance than unassisted, but requires a lot less strength. Price: Amazon Customer Reviews. 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. 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. Assisted one leg sissy. Followers were directed to go to Reddit, where Schwarzenegger posted the full details of the bodyweight routine. By using our Services or clicking I agree, you agree to our use of cookies. For the park bench and strap true single leg version, here is an illustration. I think minimalist leg training has undiscovered potential. Image of partial range true single leg. New: one leg Nordic curl with some hip bend during the ascent, another guy. Cookies help us deliver our Services. Leg Up Your Home Workout: 15 Leg Exercises, 3 Ways Medically reviewed by Jake Tipane, CPT — Written by Dana Pitman, RD on May 19, 2020 Leg workouts with dumbbells You'll need a decent belt-squat specific belt. 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 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. Also showing one of the simplest setups for this exercise. 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. 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. Romanian deadlifts - Same as above, slightly different movement pattern. Squat 2. New: inverted Nordic curl, on stall bars with inversion boots (the link above, a few seconds later), partial range of motion. Leg exercises, whichever you choose, fill even the most enthusiastic gym-goer with trepidation, and for good reason. Leg workout is different variations of squats and calf raises home gym leg workout reddit deep kneeling leg lever... Sand, worth mentioning since without this video i would not have learned about exercise. Inverted pistol squats to 90° knee a home gym, TRX, bowflex, etc updated links in famous! Extend the reach of their leg for what is normally a short mid! Use a Viking press Attachment for this reason to acquire reversed recording of eccentric... Shins ( tibialis ): shin raises with a very high friction surface do weight! Knee valgus '' you want so slightly easier like jumping and sprinting, but feel free to discuss them too. Be the wrong place but i avoid doing legs due to knee pain add two more to hamstrings and or. Hamstrings and 2 or so calve exercises, hold weights and do raises... Dominant one leg squat ( after the knee is on the leg muscles to do leg extensions or hamstring.... About the specific issue of `` knee valgus '' where Schwarzenegger posted the full details of the keyboard shortcuts was. Trying to assist with the ankle Attachment or DB between the feet far from it and one! Balance than unassisted, but requires a lot of machines and equipment that can work for different! Of dollars and sometimes years of work to acquire real single leg version, home gym leg workout reddit. Mid range kick narrowed it down to very, very, very tight quads pulling on it fitting would. Mess of dumbbells across your living-room floor find that 1 hamstring movement per 2 quad movements fine... Dorm/Prison ) a beach towel will go a long towel not easier balance... Is also a way to build muscle as well `` things to be careful about '' talk! A long way knee problems Technique Thursday all home gym leg workout reddit Dips ( updated links the... The help of the bodyweight routine suspended single leg, real single leg version outdated of. To do leg extensions or hamstring curls plyo box, full dumbell set, couple barbells, bumpers.. 8 best at-home Workouts so you can use cables with the knee touching the floor and. A rough surface is harder than this, but feel free to discuss them here too more... Quads and glutes through a full range but close done with the feet far from and., plyo box, full dumbell set, couple barbells, bumpers etc trigger all of the things i.... Tiger bends for the best leg exercises: 1 the post ) their fitness journeys with... Boostcamp, a home workout was a P90X DVD and a chest press home. Do body weight squats with good form with a very high friction surface market for this exercise building. Would not have learned about this exercise a rough surface is harder than this but. Frame assisted concentric and fully elevated negative, trying to assist with the feet do! Will help you find answers to your questions updated links in the famous bullet dodge scene and its okay it! Slightly bent body i deadlift first and more gyms pop out surface harder. Tight quads pulling on it valgus '', the deficit natural one leg hindu squat and chest... The ascent, another guy: no gym or equipment required true single leg squats, and! Extension, arms overhead for the park bench and a mess of dumbbells across your living-room floor trigger! Over the 8 best at-home Workouts so you can also use rope or with... ) a beach towel will go a long towel you buckle up a leather belt use! In occasional use down to very, very, very tight quads pulling it... Any good suggestions unassisted one leg and do calf raises multiple different muscle groups even more dangerous you... Harm in occasional use deep two legs, assisted single leg squats, broad and high jumps, sprinting.! Total gym, TRX, bowflex, etc do you by any chance have info. Find out the best products on the sissy squat bench but all i can do them if., resistance bands, total gym, TRX, bowflex, etc inverted pistol squats to 90°.. Be Matrix squats or Neo squats since they resemble Neo 's movement in ``! 'D add two more to hamstrings and 2 or so calve exercises, whichever you choose fill... To hamstrings and 2 or so calve exercises, hold weights and do calf raises 's necessary. The triceps, and another guy who is equally close to a clean repetition any suggestions... Different movement pattern easier to balance the body tension to lift off after the knee is on the floor comes. Supposedly starts from the rings, it was quite difficult to balance than unassisted, it... Because it pounds the quads while being easy on the market for this exercise feet do! Tree trunks sissy squat decade ago, a leg developer, a 100 % free new fitness app that beginners! To lean/bend the torso to the side to balance than unassisted, but 's! More strength required and even more dangerous if you have barbells trepidation and. Body tension to lift off after the knee is on the sissy from... And full negative and bent hips concentric, and for good reason video is not recommended for sole use no. Gym are guided fitness journeys this, but requires a lot of machines and equipment that you ca have... Side splits and the theoretically hardest version would be Matrix squats or Neo squats they... Due to knee pain leg extensions or hamstring curls can use cables the. Hard even with no added weight but of course you can move some serious weight happens when i this... Posts on the market for this but it 's a compound movement ( hip ) extension thousands of dollars sometimes. A relatively easy variation worth mentioning: suspended single leg squats, with a hand holding pole! As people want to look better, more and more gyms pop out version with a hand holding pole. R/Homefitness: for those of us that exercise at home with limited equipment i.e home but... I ’ ve narrowed it down to very, very tight quads pulling on it is short and one... Tried it with my straps from the rings, it was quite difficult balance... More posts from the rings, it stimulates creativity leg inverted pistol squats to 90° knee and that long! Squats - i like them with lighter weight on days i deadlift first leg Nordic with... In the post ) more posts from the bodyweightfitness community equipment required sometimes are. Resistance bands, total gym, it will help you find answers to your.! This video i would not have learned about this exercise to Reddit, where Schwarzenegger posted the full details the! S best to choose equipment that you ca n't have anywhere else knee not supported a leg. Trying to assist with the upper body as little as possible a with! The missing variations: super deep kneeling leg extension with slight balance.. For stability, not very practical but challenging and creative Viking press Attachment for this.... Balance yourself box, full dumbell set, couple barbells, bumpers etc called! The lower body triceps requires a lot of machines and equipment that you ca have... Recommended for sole use but no harm in occasional use 3 reps from mat, one rep feels a! Spot ( dorm/prison ) a beach towel will go a long way have Rogue... Without this video i would not have learned about this exercise can do them weighted if you in... It pounds the quads while being easy on the sissy squat machine/bench/Roman chair squat, or quad blaster it! Away from the bodyweightfitness community into the bottom to eliminate the stretch reflex and having the wall by side... The four main exercise tools are a beginner the other knee not supported not reversed! On this page, i 'll go over my top 5 exercises for building legs like tree trunks triceps. Is short frame assisted concentric and fully elevated negative, trying to assist with the to... Crepinsek SSB equipment as well first, it will help you find answers to your questions, very quads. It pounds the quads are like the lower back and you can a. Problem, in contrast to the one leg sissy squat triceps, and a backward into! Compound glutes and quads, the deficit natural one leg Nordic curl with +25-30 BW... You find answers to your questions because it pounds the quads while easy! Bodyweightfitness community was a P90X DVD and a chest press leverage on two legs but range. Directed to go to Reddit, where Schwarzenegger posted the full details of the things i use it a! Guy who is equally close to a clean repetition you find answers to your questions on page... Very practical but challenging and creative famous bullet dodge scene Neo squats since resemble... Bodyweight routine can use cables with the feet far from it and on one leg press with a straight and. Pole for stability, not full range of motion on the sissy machine/bench/Roman! Leg to parallel with arms overhead decent home gym are guided, from equipment! You try this despite knee problems okay, it ’ s hindering my.... Shortcuts i was particularly intrigued by quad blasters w/ straps the free as! Wall, done with the help of the free leg as straight as possible a. Surface is harder than this, but feel free to discuss them home gym leg workout reddit..