15 Most Effective Bodyweight Leg Exercises.
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- čas přidán 16. 06. 2024
- Whether you like calisthenics, train at home, or enjoy bodyweight strength you can grow strong power legs if you use the right exercises. This is a complete guide to getting the most out of your bodyweight leg training. Develop legs that are aesthetic and functional with these exercises...
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00:00 - BEGIN WITH THE BASICS
00:27 - Bodyweight Air Squat
01:05 - Toe Squats
01:24 - The Lunge
01:41 - Bulgarian Split Squat
01:54 - The Step-Up
02:33 - More Intensity without Weight
02:53 - ATG Split Squat
03:22 - Pistol Squats
03:53 - The Shrimp Squat
04:40 - QUAD ISOLATION EXERCISES
04:43 - Sissy Squats
05:03 - Natural Leg Extension
05:20 - POSTERIOR CHAIN
05:34 - The Nordic Curl
06:03 - Hamstring Curl
06:15 - Hip Extension
06:40 - Bodyweight Glute Ham Raise
06:55 - Glute Bridge
07:14 - SAMPLE PROGRAM
07:29 - Part Two?
Dive into this comprehensive guide to maximize your bodyweight leg training. Train legs that blend aesthetics with functionality through these exercises. No matter if you're a fan of calisthenics, prefer home workouts, or revel in bodyweight strength, unlocking powerful legs is within reach with the right exercises! - Zábava
SUPERSET PROGRAM:
SUPERSET 1
Pistol Squat / Shrimp Squat / Step Up / Bulgarian Squat (Choose what fits you best) - 5 Reps
Nordic Curl / Hamstring Curl - 5 Reps
REPEAT: 3 - 5 Sets
SUPERSET 2
Single Glute Bridge - 8 Reps Each Side
Natural Leg Extension - 5 Reps
Single Leg Deadlift - 8 Reps Each Side
REPEAT: 2 - 3 Sets
CONDITIONING
3-5 minutes walking lunges accumulated (not all at once)
What exercise do you prioritize for the legs?
I prioritise lunges and think I get good lower body workouts with the kettle bell - kettle bell swings, turkish get up, squats (I think..!)
Superset 2!!!
Superset 1 - I simply cant do pistol squats - my hamstrings are always too tight - it's a range of motion issue 🤷♂
kettlebells are amazing my guy!@@luqmani
@Strengthside Can't feel my glutes doing squats or single leg deadlift, any suggestions?
@@FirstnameLastname-ty1qdDo them properly 😂
I would definitely like to see the minimal weight setup. A video also discussing working around chronic lower back issues (I.e. herniated disk, back arthritis) would be beneficial. Thanks.
Leg day videos are underrated. I like how you included natural leg extensions, so good for quad strength and length.
They will humble you quickly too :) Cheers Daniel!
I’ve been going hard on those since your video of them I came across. Snowboarding this year I’m so much more powerful compared to last!
You two plus red delta project are my all time favorite fitness educators
as someone who just adores leg day this is amazing and I'm glad that I'm able to come to your channel and continue to try new things, I would love to see some upper body exercises like this to come, much love.
Tons of high quality and focused content. Thank you very much. Looking forward to part 2.
So good of you to share all of this man. You're awesome.
Babe, wake up… there’s a new strength side video!
Some great ideas here! I do a lot of Ben Patrick's leg things, especially tibialis raises, calf raises, and atg split squats. We don't belong to a gym at the moment so I'm trying to make do with dumbbells. Going on the idea of strength at every length, I've been doing deep squats on wedges and powering up, holding light dumbbells. It astonishes me how hard that is compared to just doing regular squats holding much heavier dumbbells. My husband is 68 and I am 70 and we do strength training to stay in shape and maintain good bone density.
Exactly what I was looking for. Thank you!
Great video! Would love a minimal weight setup video! Thanks a million for all your hard work.
Thank you.....clear, excellent presentation! Much appreciated!
love you both, was training legs today, now you come deliver improvements to leg day. hello from south china
Thank you and good morning 🙏🏼🙏🏼👑
Thanks a lot for sharing!
Oh thank you strengthside man
One of the BEST exercise CZcamsr!!
Your channel is AWESOME!!!
Thank You. 🙂
Great vid I love it
This is great-all useful information and appreciate the step by step instructions and modifications!!!
thanks!
great video, thank you for sharing
Awesome stuff man. I have to add a few of these
This is a really good video. Thank you
Thank you!
I was injured & have an endocrine issue that gets me sick when I move. I move: I get sick. The more I more the sicker I get, blah-blah.
Point is I am developing techniques to regain strength! I stop in to check you out for inspiration and reality check. Thanks.
What I do is to slow down the movement to increase the volume. Even to the point of stances. I use targeted pulsing and twitching to fatigue local muscles. The slower movement shows up comparative unevenness in movement. And assist in repair in loss of 'mind-body' connection. It locates points of weakness or even stiffness that when I'm moving quickly, I don't notice. This accumulates and is notable in the tissue growth around joints! I'm 67, just healing up from a sciatica parting gift from an injury. Almost 7 months I couldn't move. Mass pain. So I did these movements seated. Now? 3rd day no pain & able to balance on 1 leg. Issues folding forward, I was seated most day, to be resolved. My legs & arms are 'firm'. I'm not rattling around feeling loose on my joints. I can bump into stuff, I can roll and play. Not to oversell, I'm still sore!
Now my plan is to ramp up so I can give gaining real movement skills, my all, and see how far I can take it!
great to hear man keep up the work!
Thanks for putting this together. I love training especially hitting neglected muscle groups like the hamstrings. So much of our training is quad dominant. Merry Christmas Josh
yeah priorotizing those posterior muscles is a must!
Awesome stuff, I was just looking for new ways to train my legs with my bodyweight only. Looking forward to part two !
P.S. : happy new year 🥳🥳
Love your content!
Thank you!
Dude I forgot about alot of these!! Been gettin back into my exercise patterns so it helps!! KeepPushinOthers:)🙌🏽! ! Good to see yall doin good Mane!!
Thanks bro keep at it!
@@Strengthside Thank You for such a warm comment gawd diggity dang made my day😂!!
Loving your stuff I’m getting into it at 54 only three weeks into using some of the stretch’s and flow animal movement already noticing a change much appreciated Josh and gang x Sean uk
that's awesome keep going bro!
Good info. Thanks.
Good stuff Brotha
this is just amazing! As someone whose schedule is packed with work, BJJ classes, and who need to spend more time both for cardio and strength, the flexibility offered by those movements is just incredible!!! thank you so much !
Loved it!!! This really comes i'm handy right now since I started training BW once again after a year of heavy gym training... I've noticed huge differences when it comes to recovery, stiffness and soreness... Seems like BW is less taxing and allows me to train the next day feeling more fresh 😊 plus it feels so good to unlock BW skills haha greetings from Chile ❤
Agreed it's a bit less taxing and can have some potent mobility gains as well
Very helpful!!
My two main leg exercises are deep split squats and archer squats. Combined with a warm-up of regular "air" squats and closer of some type of bridge makes for a pretty good lower body workout.
Jump swuat and jumping lunges are my go to. You really feel the whole leg not only the glutes and quads, but also calves and the inner thigh
nice! love somke jump varaitions!
been trying the reverse plank march for posterior chain/hamstrings. a good burner for sure - cheers guys!
Great video!
Fantastic stuff
Welcome back
Would love more tips/help with knee injury(torn ACL) rehabilitation/strengthening exercises please.
How effective friends. Just a message of gratitude to the whole team. Consistently these give the best results for sure. Thank you so much for sharing. We are global. A harmonious and love filled new year for you all. DJSC
Awesome. 🤩 Would love to see part 2 please 🙏🙏
on the way for sure!
Great stuff need to work on my legs after an injury I am not yet back at heavy weights
Great video
Recently I learned how effective this can be, after back issues prevent me from loaded squats an leg presses.
I would definitely like to see anything you put out
Thanks for this great content.
Love from South Africa.
I use assisted pistol squats in my kitchen, with the counters to stabilise myself.
that's a nice setup for the pistol squat!
My secret for big legs without weight:
Single leg Hindu Squat!
Basically a Pistol Squat on your tiptoe.
Nobody talks about it strangely, but I don't know any BW exercise that works your quads and glutes like that, try it!
that's because that's an extremmely challenging one. Nice work on doing them!
The stiffed legged deadlift helped me with some flexibility and lower back problems, unlike just stretching. Combination of stretch and strength is very effective.
completely agree
I'm more flexible since returning to lifting than I was when I focused on yoga too much. Strength and flexibility go together and too much focus on flexibility is counter-productive
@@billking8843 A yoga teacher once told me "range of motion is overrated".
Awesome video. I trained legs with 90% body weight for like a year and made some good gains. It was definitely fun
Nice man! It is fun to switch things up
Nice and good Made Video. That motivates for more and good Quality Leg Training :) Thank you
Great! I use pistol squats with heel elevation lately..i will love to see part 2
Sweet, love the heel elevated pistol squat
I have a 5 block walk up mostly a 20% grade to a park with a track. I do combos of knee rises and explosive advance, long C steps into forward lunges, bend forward on one leg, and more, on my route around doing laps.
Haven't for 7 months now! Starting soon. I'll be interesting to note the difference!
Great list of exercises 🙌 i have a squat rack and like using it, but loading the plates takes time and squatting really heavy at home is a bit dangerous. So i love to do first pistol squats, then split squats and finally sissy squats to failure. Same goes for nordic curls. There's very little danger in hurting yourself while training to failure with those exercises, which is especially amazing if you are training at home and by yourself. Thanks for compiling a list of very useful exercises!
thats such a good point. Bodyweight exercises are pretty safe to take to failure and at the same time don't tax your nervous system so bad if you do.
Good vid! Will make sure to do the ones Josh showed and skip the ones Trevor is doing as they are clearly not working..
This is great info! Do you have any full routines or circuits using resistance bands?
You guys are doing great. Same chill same pro content
let's goooo
4:42: they say you're supposed to "Learn something new every day," the Sissy Squats are dope, I've never seen those before, I'll have to try them out. Thanks .
Hey Josh, Great video! What do you think about exercises for the hip-adductors? Do you have some suggestions here? I like bodyweight-training, so i do the copenhagen-hip-adductors…but do you now some other exercices? Thanks for you content :)
And the video! 🤩🤩
I’m 100% into minimal training, just purchased my second kettlebell I’ve got a 28 pounds and a 55 LBS ktb, gymnastic rings, elastic brands and a pull up bar, I don’t know if I need anything else, but it’s helping me a lot to have the setup at home and start when I want
that's a super solid setup dude, nice!
@@Strengthside thanks for the content guys and also the newsletters
I love your jacket! 🤩
yes would like to see minimal set up
workout !
Great stuff. Please do upper body next followed by core/abs
good idea!
Cool
I alternate between training my legs with heavy weights at the gym and training at home, with lots of weighted pistol and shrimp squats. Doing lots of jump moves like box squats and jump lunges, they work wonders on your cardio too. I tried to do Nordic curls at home asking my girlfriend to hold my ankles but she couldn't hold them properly 😢
She would have had to hold 2x your body weight, given the distance of your center of mass from your knees vs knees to ankles. Thinking about typical girlfriends, even had she sat on your ankles, you would have lifted her. That's why the nordic curl is so hard to do if you are aiming for full range.
Nice bro! I do the same. One day weights, one day bodyweight! Check out that door mount for nordics!
Did you ever make a part II? Would love your recommendations on barbells/kettlebells.
in the process and coming soon
Great list!
I also like:
Cossack squats
Horse stance
Good-mornings
Diagonal-stretch
Wall or stick assisted dragon squats
Hip air-planes
nice! got some of those coming part 2 :)
I always feel like single leg squats on a box, with the non-working leg just dangling in the air however feels comfortable, don't get enough credit. When doing pistol squats the straightened leg is always the limiting factor for me, not the squatting leg. I find single leg squats also easier to do weighted than pistols. Of course the straightened leg in a pistol squat has its benefits (mobility and strength wise), but for training raw leg strength without a barbell the single leg squat seems best for me.
I agree with you. If the main goal is strength then we should not worry about the non-working leg at all. That's why I love the box setup
can't even do the easy versions of these exercises XD but i'll get them someday !
at a buffet, i personally sneak corndogs into the buffet so others can enjoy them. I hide 6 corndogs in my jacket pockets. it then, is a joy for me to see other patrons of the establishment eat my corndogs thinking they were part of the buffet.
Good man
That's hilarious. I thought I was the only one who does that. I usually put Jello in my coat pocket (I usually make sure most of the lint is removed) and or Ketucky Fried chicken (extra krispy because buffet patrons love ❤️ KFC extra krispy). One time I brought in a pumpkin pie amd whipped cream and it was gone in 5 minutes.
I'm cool with that as long as you totally haven't rubbed those corndogs on your personal cdog
Wtf?🤣
@@quantumpotential7639 whahaaha amazing Yesss!!!
I would like to add Horse Stance, and Kozak Squat.
Out of all theses exercices, wich one should i do to build muscles in my quads without making my knee tendinis worse please ?
While I do not all the best way to workout muscles, I'd say horse stance is a good endurance exercise for your legs. Might not get them buffed yes, but it's great stuff.
My fav tho is different versions of squats, and yes even squatting down gopnik style
horse stace is one of the best!
did you make that minimal weight setup video?
Those step ups seem pretty hardcore. Im gonna have to try those.
gamechanger for sure
🔥
Requesting guidance on shoes.
Would love to see any simple single kettlebell exercises!
coming your way soon. Kettlebell is such a versatile tool
Would love to see the part 2 of the video
on the way! Got a kettlebell?
@@Strengthside planning to buy one but didn't have any proper routine to follow. Would definitely get one after the part 2.
@@Strengthside Anyways thank you so much sir. Have learned a lot from you this year. Happy holidays and Have a great year ahead😁😇
What are the white shoe's? They are 👌
May i ask what sneakers u used in the videos?
lmao @ myself. I thought my ability to rep out tons of pistol squats meant my legs were pretty solid, until I learned shrimp squats exist and I was thoroughly humbled. Excellent video, you guys are da sh*t
Great vid. Gotta say though that whether your balance is challenged or not during squat-type leg exercises is very much dependent upon age. When you are 60 come back and tell me it doesn't challenge your balance! 😂
So how much time do you normally spend in a day doing exercises? That's my biggest hesitation to switch from weight training to body weight. I like that I have a fairly simple weight routine that takes me like 30-45 minutes 3 times a week in the morning before I go to work. Then I try and run threev times, tue, thu and sat for short 30-45 minutes runs and sun is my day off. Can I get a build like yours with that little time?
What are those white shoes with orange/red soles called?
Can you please do some videos on diet please.
4:42 🤔 interesting name given the body gesture
Im not really trying to gain mass but can just doing body squats every day help me keep my kower body healthy and mobile? That matters most to me at the moment
😭😭😭😭😭😭 I USED to be able to do these... ARTHRITIS has seriously hampered my efforts! SO SAD.....
Currently working to 2 handed shrimp squat. 1 handed 1 are nailed down now
1 handed is already pretty tough. Nice work. 2 hands is a beast :)
👑🔥👏
The yogi
What shoes are those at 4:00?
lems primal 2
What about about a body weight squat with a weighted vest i dont see anyone talking about it
How to train legs for female with thicker lower body for aesthetic lean legs?
It'd pretty much be the same thing. Either way ur building leg muscles
Hindu squats has become my favorit leg exercise.
2 things: Pls use sunscreen and do you workout for hypertrophy in a regular gym or are your results purely from the types of exercises that you recommend?
Nice bodyshape! I would recomend to go to a barber aswell, so he can take care of your beard.
Never let anyone tell you that body weight is no good for legs.