Why Your Legs AREN'T GROWING (Easy FIX!)
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- čas přidán 6. 09. 2024
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Today we discuss why your legs aren't growing (easy fix!).
The nordic hamstring curl is one of the best exercises. The major advantage is it's a bodyweight exercise, meaning at home workouts are possible.
This is an excellent calisthenics leg exercise because it requires minimal equipment. You can easily increase the size of your leg muscles with just one movement.
The key to growing muscle size and bigger legs is by training the hamstrings.
Watch this fitnessfaqs legs video to find out how to build muscle, get stronger and transform your leg workouts.
Don’t matter if you do calisthenics! You must still train ur legs ! With that being said happy thanksgiving guys. Good video fitnessfaqs
Never skip leg day 👊
@@FitnessFAQs never
@@TheVillageBeast yo! Let’s get it!!! 🔥
That realy depends on the reason you re doing calisthenics. If you re doing it for general aesthetics and athleticism(like we are) then yeah training legs is a must, but if you do calisthenics as a discipline and only care about those super cool skills, then it dosen t make any sense to cut from the upper body training, which is responsible for those skills, in order to train the lower body, which is not only useless when it comes to cali skills, but big legs also make skills like planche and levers so much harder.
The talking rep flex 💪
That was absolutely extreme!
Yeah I also had a "you bloody a..." in my mind ;)
For sure- whole next level there!
That's very tricky to do at home without proper equipment
Actually if you get a decent size bit of wood to kneel on and a cargo strap underneath (Then hook your ankles in) you can set up perfectly for nordic curl XD
If you have a door that shuts securely you can make or buy straps that anchor on the other side and slip through the jam.
you might be able to prop your feet under your bed and do only the negative portion of the exercise (due to no band). some parks also have low bars, so you could take a towel for your knees and try it there
I use a sofa as a counter weight. Drawback: I can't dorsiflex my ankles. But that hasn't bothered me yet
Really happy about the frequent uploads Daniel!
We're here to help you legends
Brilliant idea to use the bands for these. It perfectly matches the strength curve of the exercise as well! Can't believe I didn't think of this before.
Also one more thing is he is performing on a raised level as compared to the floor.
Add this to your exercise toolbox 😉
For me, you and Ell Eggs have the ultimate body which anyone can achieve and should want to achieve if he trains.
Keep the good work and the useful videos!
Sad sven noises
2:46 just going to casually lower myself to full range of motion like it’s no big deal. 😆. Amazing! It looks like he could Nordic curl for days. Not going to lie- I am totally envious of that level of body mastery!
When we envy something someone does but without hating the person, it is a good thing. It is called being inspired.
@@VelhaGuardaTricolor totally true! FitnessFAQ always inspires for sure! ☺️
Must demo and explain at once to save time.
@@FitnessFAQs You can fool yourself pall, we all know you are just showing off. ;)
@@FitnessFAQs you crack me up 😂🤣😂. If I tried to demonstrate AND talk, the only thing I would succeed in demonstrating is a quick trip to the ER and some colorful expletives. Lololol. Interesting, sure. Instructional… no 😆.
This is definitely my #1 hamstring exercise, the mind muscle connection is instant and you get a massive pump!
Dumbbell rdl is also one of my favorites, insane stretch and feeling
Did he just talk his way through a negative ? 😂
Happy thanksgiving guys !! Don’t worry about ur gains. Just eat !!!
Barbell squats are weighted calisthenics, change my mind
I love heavy Romanian deadlift, one of my favourite exercise.
You must be reading my mind. The video from the other day and today's video are the areas I am conditioning this week. Still learned some new things
I've noticed that doing regular squats while keeping the mind-muscle connection activates my hamstrings but this exercise is great for isolating them and getting more muscle growth.
I know what i'm going to do today! Thx.
Such a great channel! 🏆
I understand the nordic curl is an amazing exercise, but what if you train at home and literally have nowhere suitable to perform the exercise (l have tried everything), what would be a good alternative?
You could also buy a friction based pull up bar from Amazon. Use the forn as seen in the video then place the place ups bar above your ankles then boom.
One thing I didn't knew about is the positioning of the ankles as talked about in this video whole doing the Nordic curls.
@@WhereWhatWhenWhy that's a good idea however my door frames are a strange shape and they're not flat so it would be very difficult again. Still waiting for Daniels reply
@@alexgracie1283 you actually don't have to put it on your Door frame you put it on your hallway and it doesn't have to be drilled to the walls
@@WhereWhatWhenWhy it probably would work but I dont think its worth spending £20 and going through the hassle to set it up just to perform one exercise that is probably only slightly better than alternatives. Just not worth it for maybe 5% faster gains in my hamstrings.
@@alexgracie1283 I have been having no issues using it
Do you have recommendations on set up for those of us training at home?
Also want to say you are my most recommended youtuber. Your content is awesome.
See my comment to dajo above.
@@charlesanthony7954 cheers bud 👍
RDL is what I use, because it is a simpler set up. Also when I cycle instead of pushing the pedal down, I pull the pedal up with both legs and that gets my hams firing as well as giving my quads and glutes some rest.
agreed. I can sorta do nordic curls but my setting would be nowhere as favorable or comfortable as this.
ring hamstring curl as i dont really have a place to anchor my legs
Train your legs also increase your Testosterone and look more athletic
How would you perform this if you don’t have anything to put your heels under for counter weight?
Daniel speaks while doing the exercise like the kneesovertoesguy XDXD
I've had a good time doing these at home with a $5 top-of-door anchor for the bands and a "Nordic Stick" heel bar I bought online. The Nordic stick wasn't cheap, but works well. You have to balance tension between right and left legs to keep it level. Still lots of cramps to start. It really pays to warm up well. I do body weight squats.
That was almost in time. Just worked out today's morning, but haven't trained hamstrings by circumstances. But i will use this, when i get home!
As some people mentioned earlier, the biggest problem with this exercise is the setup. Do you have any ideas other than a pull-up bar in the lower part of a door-frame to hook your legs?
I have done this with a doorway sit-up bar for my heels with a gardener’s kneeling pad for my knees and a stretch band with an anchor strap over the top of the closed door. The band can be held as Daniel demonstrates or held overhead in the hands or put around the forehead with hands at sides of body. Full body tension is essential. As you progress to full range, the band is moved lower on the body towards the waist. When this gets manageable, go to a lighter band, then no band.
A large wooden board with a cargo strap wrapped around it works perfectly
Finally a vídeo with activated subtitles!
Thanks, will give this a try! I did leg day today. I was doing dumbbell hamstring curls, lie on your front, grip a dumbbell will your feet and curl!
For me, I have found that my legs overall respond best to tempo based forward lunges for high reps per set. The way I perform them generates muscle stimulus in every muscle group of the legs.
Ikr? Jumping lunges make my legs sore for days
Nordic’s are great. unfortunately, only a few of your subscribers will have access to a smith machine or a rack at home. Most of us will have to modify with either a Nordic strap or Nordic bar underneath a closed door. This will limit the ankle’s ability to flex
Use shield anchors to put a hook into brick wall. Works very well
Deadlift is my fave hamstring exercise. Hands down.
I like Glute Ham Raises as in the "Complete Leg Workout" video as an easier alternative with less equipment needed. I also like stiff-legged deadlifts, at home in the "suitcase" or one leg variation. Might try this one out, too, when I get the setup right at home.
idk but my anxiety getting high watching the band 😂
Nordic curls and one leg sliding floor curls is all you need to build those hammies at home.
Not only do I learn calisthenics from this channel, I get an anatomy review. 😁. Epic! The nurse in me is taking notes 📝.
Thanks for the video.
Bulgarian split squats are amazing for both ham and quads.
love the anatomy part! Just awesome as always :D love your videos buddy!
Great setup!
Mr.Vadnal, since the Hams is the Biceps of the Legs shouldn't we get that "squeeze at the top" to maximize the work out. I mean as far as ROM goes... shouldn't we make sure we get our heels as close to our buttocks as we can in order to get that squeeze?
That would involve a different set up I know, but would that be "thinking right"?
Happy Thanksgiving / Black Friday Eve / Thursday (whichever applies). Thanks for all the great content you make!
everyone looks at me weird at the gym when i do this... its annoying. such a good exercise
Nordic curls is my favorite
RDL's are my fav!
Hi Daniel, an interview/podcast with Ben Patrick a.k.a ''KneesOverToesGuy'' would be seriously AMAZING!
Please do a video on callisthenics splits
Nice my bro
Id love to see a technique or hack for ppl who have difficulty bulking up quads. Happy holidays, stay safe, stay strong! 💪
Thank u coach 🦾🔥
I have limited equipment, so I do deadlifts with resistance bands
I like to do glute-ham raise on horizontal hyperextension. Theryou can play with it,further on,with weights and methods,mechanical drop sets of various kinds,etc. It is hard,you have to be careful with that,and it cant be done always,like the Nordic curl.
It is kind of odd thing that you often cant find a place or bar to secure your feet,in order to do the exercise at the first place...as well as to parallel bars (or box or bench),about hip height ,in order to decompress your spine with Mcgill method .cause hanging on pull up bar is not always the best solution for that...:)
Excellent band idea!!
I love this Nordic exercise too. Great Move. ❤️🇦🇺🙋♀️❤️
I like that you picked up on the dorsiflexion detail; but I didn't appreciate you didn't pick up on hip flexion, and actually encouraged hip extension. Demonstrating a no equipment and no partner assistance setup would have been useful content; otherwise might as well use the leg curl machine
Knee lockout hype, it's definitely harder and more rewarding than doing these on a surface that cuts your range short. And instead of a band a pulley system can also be used for assistance, in a gym the lat pulldown usually allows a good setup for this.
I can answer the question quite easily.
Its because i skip legs. But really training them would be in the way of my current goal. So imma still do running at least.
What would be an alternative to doing this without the equipament he shows?
U can mimic this set up anywhere, use a towel for your knees and just place your ankles under a piece of furniture or even a low sitting car. I saw a video where a guy tied knots on both ends of a towel and stuck the loop under a door so that the knots would catch and there was a loop to hold his ankles on the other side. Instead of a band, just use your arms to do push up Ecentrics. Hope this helps!
Train front squats for massive quads
Iv never trained like that will note thank you!
Ty
I like to connect my ankles together with a band (or connect each ankle with a band to something anchored) and do explosive heal-to-glutes. Usually I'm leaning over and holding a stool.
thanks for your video, I have one unrelated question, is your rack commercial one? what is it brand and name?
Hey there, thanks for the video. I'll give it a try. I do TRX supported hamstring curls as an isolation exercise, while deadlifts are the compound movement to target them. A little off topic: What's your go to bodyweight exercise for side delts? I tried side plank push ups. Was just wondering if there is anything else I can do to target them with bodyweight.
I do think that suspension trainer bridge curl is the best for hypertrophy.Its also my favourite one.
Hey Daniel, I noticed that your ankles are externally rotating during the lowering phase of the nordic curl. Is this something you do intentionally or does it happen because of the mechanical advantage? Thanks for your great content!
Great video dude. Quick question, what company are the pullup bars from? Just curious, thanks.
hair style is looking good
Hey Daniel, where can I find that bar your using that’s secured on the rig for your feet? What is it called?
Saya selalu melakukanya saat latihan kaki. Tapi tidak menggunakan Resistance Band
@fitnessFAQs What about using the roman chair for this exercise? Can this replace the setup you have?
Need the at home version with no equipment or gym.
💪🏻🔥
You haver some videos about isometrics?
Do you ever try these unilateral? I've found a hamstring imbalance I'm trying to fix!! Thanks
What if i don't have access to a bar like in this video?
Great advice! We'll try to build our spaghetti legs
awesome feiyue shoes!
I've always stayed away from nordic curls because I worry that it's not good for the patella articular cartilage being loaded with your body weight whilst moving through the range of motion. Is this a valid concern or should I just go for it?
Сенкъю вери мач! 👍👍👍
It’s a great exercise but how many people have such set up at home
favourite hamstring exercise, that's easy; lunge walks
Rdl is the best hamstring exercises....
Yesterday i was wondering how to make my legs bigger and now this. Its a pity that i cant have such set up at home
Jeez he had to flex on that talking Nordic curl 🙄 🤣 😂
I want to try this in a Smith Machine, It looks like the bar is slightly higher than the bench. Is that the set up?
Hi Daniel, sorry I tried the Nordic Curl with an other video of you about a full leg workout. It started with a one legged squat, followed by the Nordic Curl and I have experienced a painful popliteal cyst behind my left knee. I really don't recommend this exercise...
What's my most favourite hamstring excercise? I excercise pulling the ham in tiny narrow strings and then eating it that way. Way too often.
I tried these earlier this year, but my kneecaps felt like poping out.
In German, they are always called "the biceps of the legs". Beinbizeps.
Can you use gym rings instead of bands?
preparing a nordic curl at home is the most difficult part of this exercise.
If I get no cramps is it safe to keep my ankles plantar flexed? I've been doing it this way for so long I don't really cramp anymore
Need to find out the perfect set up at home 🧐🤔
Happy Thanksgiving
Barbell RDL is the best hamstring exercise for me. Of course, you will need access to barbell and plates, but it train your whole posterior chain from hamstring, spinae erectus all the way to upper back area. For pure calisthenics options, Nordic curl probably is the best but the setup and equipment required arguably more than just finding a barbel and couple of plate. So kind of defeat the purpose of calisthenics.
Just remember to get that knee flexion in aswell since RDL doesn’t that well :D
Overall RDL is a solid exercise for sure!
Cant you break the knee if you fall forward?
can one do these n c , with tka both knees
There's no way I'm gonna be able to set that up in my gym but fuck it I'll just keep doing negatives. It'll at least give me SOME strength
To do this from home, you need 2 door pull up bars, one pad for your knees and a band , nordic curls for the gurls
This title please 🤣🤣