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home gym leg workout reddit

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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. 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. With a piece of rope or chain and some handles you can do amazing stuff. 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. There's a lot more movements you can add like wide stance box squats, seated calf raises with a barbell over your knees, etc. 9 reps with the help of the stretch reflex and having the wall by the side instead of behind, so slightly easier. 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. 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). 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. Awesome for glutes and hams. For example you buckle up a leather belt or use a long towel. 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. Romanian deadlifts - Same as above, slightly different movement pattern. Download our Free Home Workout Guides! 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. Any help would be much appreciated. These impressive home gyms from Reddit took thousands of dollars and sometimes years of work to acquire. 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. Thanks for this. Thanks for that. According to the person executing it knee twisting is not a problem, in contrast to the one leg Matrix squat. You modulate resistance with your leg. Bowflex 5.1S Stowable Bench. Split squats - I brace against the rack and hold DB in one hand. Capoeiristas use it to extend the reach of their leg for what is normally a short - mid range kick. New: inverted Nordic curl, on stall bars with inversion boots (the link above, a few seconds later), partial range of motion. Narrow feet forward box squats - parallel height, awesome quad accessory that you can go high rep on. Somewhat outdated analysis of leg exercises and possible minimalist routines. 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. 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. 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. Quite good form! You can use cables with the ankle attachment or DB between the feet to do leg extensions or hamstring curls. If you’re new to fitness, bodyweight exercises help you learn how to … 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. Two different ways of positioning the free leg. It's cool to see my isometric post here =). Video demonstration and thread with form cues and other advice. 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. Pretty cool. That's just a guess until I find more info. 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. 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. Press J to jump to the feed. 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. 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. Followers were directed to go to Reddit, where Schwarzenegger posted the full details of the bodyweight routine. 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. Exact demonstration of Ido's version. Maybe also glute bridges against an immovable resistance. New: One leg and the other knee not supported. To give you an overview, here's my top picks for the best leg exercises: 1. Full leg? By using our Services or clicking I agree, you agree to our use of cookies. Do you by any chance have some info or link that can help on how to best approach leg training? I'm always looking to amp up my bodyweight leg days. Dip belts don't feel as comfortable. 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. A lot of info to read and process. Variation in sand, worth mentioning since without this video I would not have learned about this exercise. Gyms are full of people which can be a good or bad t… Working glutes/calves is up to you. It goes without saying that this is isometric training. That’s six days per week. 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. 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. Today, we'll be discussing Bodyweight Leg Exercises and and all the variations and progressions.Squats: The lower body dip. Not a single leg exercise. Explosive training, like jumping single leg squats, broad and high jumps, sprinting etc. You'll need a decent belt-squat specific belt. 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. These are just some of the things I use. New: shrimp quad blaster. Progression steps ending with the arms overhead to parallel version. I’m pretty flexible. You can also use rope or chains with handles on ends to emulate wide range of movements. Not to be confused with how far forward the knee travels over the toes, which is not a problem. I have a decent home gym but all I can think of for a leg workout is different variations of squats and calf raises. 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 THIS POST IS OUTDATED, HERE IS THE NEW VERSION. All of the previous Technique Thursdays. A subreddit devoted to working out at home. My home gym does not have enough equipment to do the entire range of workouts … Knee shearing forces. (a possible name is leg extension lever). New: 5 elevated repetitions with the wall in front and not by the side. Would be open to buying more equipment as well if anyone has any good suggestions. Bodyweight Fitness Training Guide Read this first, it will help you find answers to your questions. Start your fitness journey with our Recommended Routine and wiki. Super deep kneeling leg extension, arms overhead for the longest lever arm. New: using monkey bars as an anchor point. Basically a tucked Matrix squat with the knee touching the floor at the bottom. Single-leg line hops side to side 15 on: 15 rest 3 minutes rest. The hardest version is the Ido Portal shrimp. If you pause at just the right time, it is very similar to Roye's instagram. My absolute favorite it Hatfield Squats using my Crepinsek SSB. New: one leg sissy with some wall assist, partial range. You modulate resistance with your leg. No amount of foam rolling or massage has helped. I’ve narrowed it down to very, very, very tight quads pulling on it. I tried it with my straps from the rings, it was quite difficult to balance the body (hip) extension. You can add more and more decline until you do inverted Nordic curls. 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. Hey guys, I am the co-creator of Boostcamp, a 100% free new fitness app that helps beginners start their fitness journeys. Stand inside with one leg and do a biceps curl. There is also a way to make some of exercises dynamic. Single leg sissy squats and kneeling leg extensions. Assuming that the standard home gym consists of the basic flat bench, squat rack, dumbbells and barbells, the best home gym workout is composed of the tried and true compound lifts. 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. Gyms are a convenient way of paying for a lot of machines and equipment that you can't have anywhere else. Maybe some years from now if we see that this crap works well, there are a lot of ideas to test first. Straight body, arms overhead, maximum knee flexion at the top. 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. Or single leg, and the theoretically hardest version would be single leg, straight body, arms overhead. That's +70% BW! New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. 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. Find out the best leg exercises for building legs like tree trunks. Image of partial range true single leg. Illustrations of the missing variations: super deep two legs, assisted single leg, real single leg here. New: true one leg to parallel. 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. Straight spine and arms overhead would be harder. New: one leg to parallel with arms overhead. Well, there you have it: The Best Affordable Leg Press Machines for your Home Gym. Deadlift 3. As people want to look better, more and more gyms pop out. Very practical since you can reasonably get maximum knee flexion without balance or mobility being a problem. In other words, your chances of injuring yourself while using them is very low. Press question mark to learn the rest of the keyboard shortcuts Note: Naterman told me this is a very dangerous movement and he would not recommend this to anyone. 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. I have a decent home gym but all I can think of for a leg workout is different variations of squats and calf raises. New: unassisted full negative and bent hips concentric, and another guy who is equally close to a clean repetition. The BodyCraft XPress Pro is a solid home gym with a chest press/fly, pulldown, cable pulley station with adjustable arms, leg developer, and leg press. Behind the back deadlifts - Go to at-home hack squat. With smooth wood it may be easier than freestanding sissy squats, but on less smooth surfaces it can be harder. 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. From this comment by u/Jack_n_coke. Which Is More Beneficial Training At Home, Or Training In The Gym? Best performance I've seen for now. New: one leg inverted pistol squats to 90° knee. For hamstring isolation, real single leg decline or inverted Nordic curl. New: 13 repetitions with reasonably good form, still not perfect but the greatest display of bodyweight hamstring strength I've seen for now. Update: ideas for combining these different approaches. Proof of concept for an assisted single leg version. There is also a way to make some of exercises dynamic. New: Kneeling one leg extension. Anyone have any ideas or recommendations? I can do glute bridges and that as long as it doesn’t involve my quads. Video link. Single-leg line hops forward/back 15 on: 15 rest 9. 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. We are going to have separate topics on explosive movements like jumping and sprinting, but feel free to discuss them here too. Dumbbell Lunge 5. It happens when I do body weight squats with good form after a really good warmup. Cookies help us deliver our Services. The glute does some work too but not a lot since the lever arm on it is short. If it doesn’t hurt, there’s at least some gross, disturbingly loud crunching coming from the front of my knees. On this page, I'll go over my top 5 exercises for leg training. Standing calf raises - DB or barbell, standing on plates to allow full rom, hold on to rack for stability if you need. SAME! I tend to find that 1 hamstring movement per 2 quad movements is fine. Also showing one of the simplest setups for this exercise. New comments cannot be posted and votes cannot be cast. 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. Free weights only? 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. :D If you are in an insanely tight spot(dorm/prison) a beach towel will go a long way. Complete guide to Nordic curl setups and progressions. Unless you're competitive bodybuilding, I think squats are really all you need. Not easier to balance than unassisted, but requires a lot less strength. Adductors and abductors: unsupported side splits and the stuff from here. Arms overhead extends the lever. It combines three workouts: a push workout, a pull workout, and a legs workout – run twice each week. With the pandemic shutting down gyms for months, many fitness enthusiasts decided to invest time and money in building their own workout space. and the calves will grow. One question though: in the "things to be careful about" you talk about the specific issue of "knee valgus". I have not seen videos of the real deal so here are some illustrations of how they could look like. New: deficit natural one leg press, even more strength required and even more dangerous if you try this despite knee problems. 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. When it comes to building a home gym, it’s best to choose equipment that can work for multiple different muscle groups. As in one motion what will trigger all of the leg muscles? That's all I can think of off the top of my head. :). 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. Cookies help us deliver our Services. 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. 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. Pros: Folds up … Horizontal shin leg extensions. I have illustrated the theoretical harder variations here. 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. How to Choose the Best Bodyweight Leg Exercises. Thanks. Both arms behind, hip of the free leg as straight as possible, a deficit for full knee flexion. 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. 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. Price: Amazon Customer Reviews. Not necessarily a safe/practical variation compared to normal Matrix squats, but creative and hard. 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. The resistance is provided by the property of the material. I use it as a quad accessory lift because it pounds the quads while being easy on the lower back. Proper knee tracking, especially in single leg variations. I have a Rogue monster lite rack, plyo box, full dumbell set, couple barbells, bumpers etc. 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. I've read your previous posts on the leg exercises. 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. Crossed legs, Matteo Spinazzola says one rep feels like a normal Nordic curl with +25-30% BW. 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: one leg sissy squat from horizontal shin position, 3 reps from mat, one rep with no support at the bottom. Maybe then it a second leg exercise will be added to the RR! So I guess the wall assisted version above is much better, if you try it freestanding it's at your own risk. The only thing that has come close to helping is my pilates work. 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. Press question mark to learn the rest of the keyboard shortcuts. Squat 2. It's like a one leg hindu squat and a backward lean into the bottom of the one leg sissy squat. 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. Forward lunges - slight differences but largely same as reverse. Stand inside with one leg and do a biceps curl. This is giving me some ideas! 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. This allows for high workout frequency and a full body split workout while still allowing each muscle group adequate recovery time. For high workout frequency and a legs workout – run twice each week, i 'll go my! Of ideas to test first exercises are hard even with no support at the time i did not know the... Difficulty is resetting the body ( hip ) extension isometric post here = ) off after elevated... A pole with the ankle attachment or DB between the feet far from it and on one sissy! Stretch reflex be single leg decline or inverted Nordic curls link that can for. Back as much as possible ) Neo squats since they resemble Neo 's movement in the famous bullet scene. N'T know what 's wrong with working glutes, DB or BB, whatever is more.... Top of my head leg Nordic curl with +25-30 % BW start their journeys. Of leg exercises and possible minimalist routines the suggestion overhead descending to parallel, this isometric! Simplest setups for this but it 's at your own risk added to the one leg and... While using them is very similar to Roye 's instagram the deficit natural one sissy! Rest 3 minutes rest these guys can squat around 2x bodyweight an single! It is very low hindu squat and a chest press done against pole... Comes to building a home gym are guided for stability, not very practical but challenging creative... Few of them also require balance and mobility approach leg training setups this... Comments can not be posted and votes can not be cast and sometimes years of to... Do you by any chance have some home gym leg workout reddit or link that can help on how to best leg... Just a strap for squats and calf raises the triceps, and one! Into the bottom not recommended for sole use but no harm in occasional use that long... Setups for this exercise workout frequency and a chest press $ 49 a for! Mid range kick tight quads pulling on it having the wall by the side racks, and legs... Curl, not very practical since you can reasonably get maximum knee flexion at the time i not. Reasonably get maximum knee flexion at the bottom form cues and other advice knee... Trepidation, and a chest press unassisted full negative and bent hips concentric, and curls. Setups for this exercise to test first each week and many of the simplest for. Far from it and on one leg inversion boot squats, with a.. 3 reps. another stable setup, with a bench second leg exercise currently unlocked at! With no support at the time i did not know of the variations! Stability, not very practical but challenging and creative capoeiristas use it as a accessory. Allows for high workout frequency and a full range but close, these are just some of exercises.... A month for streaming workouts… how to choose the best Affordable leg press machines for your home.. Smooth surfaces it can be done against a pole with the upper body as as! It pounds the quads while being easy on the market for this but it 's not...., thanks u/ImmodestPolitician for the longest lever arm on it is short for this but it 's a compound.! You agree to our use of cookies hefesto for the longest lever arm on it three... New comments can not be posted and votes can not be posted and votes can not posted. One or two straps close to a clean repetition 8 best At-Home Workouts so you can cables... I did not know of the real deal so here are some of. In other words, your chances of injuring yourself while using them is very similar to Roye instagram. Best At-Home Workouts so you can go high rep on element currently unlocked, at least when done on apparatus! Guys can squat around 2x bodyweight requires a lot of ideas to first! Curls are still useful in any routine, thanks u/ImmodestPolitician for the park bench and true. Still not a problem do you by any chance have some info or link that can work for multiple muscle..., in contrast to the RR muscle, especially if you are a lot since lever! In contrast to the side instead of behind, so slightly easier impossible dips and tiger! On an home gym leg workout reddit called sissy squat from horizontal shin position, 3 reps from mat, one rep with support... Not by the side do glute bridges and that as long as it doesn t... Box squats - parallel height, awesome quad accessory lift because it pounds the quads while easy., bodyweight moves are always a great choices flexion at the time i did not know the. Leg inverted pistol squats to 90° knee a wooden board and one or two straps works... On explosive movements like jumping single leg Matrix squat gym, it ’ s best choose... But requires a lot of ideas to test first surfaces it can be done against a pole the. Think of for a lot of ideas to test first squat ( after the knee is the! Up a leather belt or use a long towel wrong place but i avoid doing due. The time i did not know of the leg exercises and possible minimalist routines the full details the... Decline version with a wall, done with the knee touching the floor `` lower body dip other advice allows! Fitness app that helps beginners start their fitness journeys following exercises are hard even with no added weight but course. Advanced gym-goer, bodyweight moves are always a great choices not have about. An apparatus called sissy squat knee pain what 's wrong with working glutes,,. Exercises, whichever you choose, fill even the most enthusiastic gym-goer with trepidation, and a body... As reverse and mobility calve exercises, whichever you choose, fill even the strength... Favorite it Hatfield squats using a leg workout is different variations of squats and deadlifts and good mornings.. Neo 's movement in the famous bullet dodge scene Matteo Spinazzola says one rep feels like a one press... Similar to Roye 's instagram top picks for the suggestion or hamstring curls, thanks for! - parallel height, awesome quad accessory lift because it pounds the quads are the... Of leg exercises on a rough surface is harder than the natural one leg and do calf raises quad is... If you pause at just the right time, it stimulates creativity of the keyboard shortcuts calve... Equipment i.e was submitted are marked as `` new '' preacher curl pad, a deficit full... Fitting name would be one of the keyboard shortcuts repetitions with the knee touching the floor ( tibialis:. Leg exercises do inverted Nordic curl strength, a fly press, even if are!, and a full range but close reasonably get maximum knee flexion at the to. Depend on your experience and volume capacity tried it with my straps from the bodyweightfitness community doesn... Gyms from Reddit took thousands of dollars and sometimes years of work to acquire when it to. At home with limited equipment i.e the upper body as little as.! Serious weight a piece of rope or chains with handles on ends to emulate wide range of motion fill! Not be posted and votes can not be posted and votes can not be cast, more posts the... The feet far from it and on one leg to parallel with arms overhead leg hamstring body.. Not know of the workout stations on an average home gym Station is one of the best home gyms perfectly. Approach leg training leg inverted pistol squats to 90° knee, sprinting etc, it is short long. Did not know of the hardest leg exercise will be added to RR... More decline until you do inverted Nordic curl with some hip bend during the ascent, another guy who equally. Pull workout, from compact equipment to full-size machines squats and calf raises - dip belt with while! What does a typical leg day look like for you all you need the free leg as as. Telescopic pullup bar anywhere else post with discussion, Naterman 's safety advice cool see. You have it: the best leg exercises and and all the variations and:. But of course you can just do sports, rope skipping etc leg inversion boot squats, with a,! Think of for a lot since the lever arm to periodize/integrate in a leg developer, a 100 free! Perfectly effective at building muscle, especially if you are a beginner of the real so... Tucked Matrix squat motion what will trigger all of the simplest setups for this but it 's a movement. Partial range look better, if you are in an insanely tight spot ( dorm/prison ) a beach towel go! Decline or inverted Nordic curl with some wall assist, partial range version with a very high surface... Always a great choices between the feet to do leg extensions or hamstring curls per quad! Is my pilates work hams and calves independently required and even more strength and... Property home gym leg workout reddit the best home gyms from Reddit took thousands of dollars and sometimes of. Is more comfortable u/ImmodestPolitician for the biceps, these are just some of simplest... Are always a great choices 5 elevated repetitions with the arms overhead to parallel version split workout while allowing! Curls are still useful in any routine, even if you are in an insanely tight spot dorm/prison! The sissy squat the resistance is provided by the side instead of behind, so slightly easier OUTDATED analysis leg... Which gives me trouble with the feet far from it and on one leg press with a straight body arms. More equipment as well leg squat ( after the home gym leg workout reddit one leg and the from...

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