Hey bro. As you're a beginner, I feel obligated to tell you that you're training is poor. All experienced trainers KNOW that the first part of a muscular exercise to fatigue is peak contraction. So you train peak contraction FIRST. So quad extensions go first, then MOST LIKELY would be calves. FOLLOWED by squats. You're welcome. You can now train to intermediate status.
@MOE13576 check out squat university firstly, great advice for bad knees. A summary of what he would tell you is start with single leg touch downs, progress the depth over time whilst also doing Spanish Squats etc. Game changer for me
Defo covered all the best, except for reverse nordics. I think they’re a callisthenics staple replacement for leg extensions. I also noticed i bend my legs a lot less than you during Romanian deadlifts, but im only 5’10 and im guessing you’re 6ft+? I guess thats maybe why.
I can say curls , squats , extensions and consistency brought some significant growth in my legs but thanks for the additional exercises much appreciated.
@AlexanderLea-w4g the gym machine variations are probably better for legs than the calisthenics variations (much easier to progressive overload and stabilize too). However, upper body exercises for calisthenics probably produce similar gains as machine exericses.
Lads try a Kickstand squat in place of a pistol when it comes to hypertrophy. Even a small plat under the heel to bias the quads. The extra stability allows you to really control and push to failure
I work-out outside in a field using logs and other heavy things. The benefits are amazing. For anyone who is interested, here's a squat variant I do that greatly increased my leg gains: Using a log that's only about 30-40 lbs, place it on your back, just like you're gonna do regular barbell squats. Do reps deep af with abs braced as tight as possible, going knee over toes, and trying to touch calves to hamstrings. On the last rep, drive the legs up hard, but controlled, and throw the log as far forward as possible. Walk to the log, squat down, lift it back up over your head, and repeat. Do this for 50 yards or so down the field, then turn around and do it back down the field until you return to the starting point. To overload, increase reps and/or distance down the field. It's also great to follow those up with a nice set of deadlifts or kettle bell swings. With the last rep of KB swings drive up and throw the KB behind you, going down and back on the field again.
@@abceckswhyzee7169tibs are great to train for general health but not for hypertrophy. It’s junk volume for a muscle that never gets seen. I do think everyone should be doing them but bodybuilding has never been and will never be about health.
1. Back Squats 4x10 2. Leg Extensions 4x10 Superset with Hamstring Curl 4x10-12 3. Calf Raises 4x12-15 4. Leg press 3x12 Plus a 10min run for warm up to get the blood flowing and heart rate up a little for all my workouts is my way to go.
@@liamlifts in my case yes because it has more benefits than simple squats and it works way better that way around. Do some sets of squats and try pistols after.. To hard 😄 for squats I just need to adjust the weight But don't get me wrong, if it's about building muscles mainly I would concentrate on normal squats and not concentrate on pistols But I prefer having balance and stability factors as well so Pistol > normal squats
Taking this knowledge, its easy for me now if i have bad knees or pain in my knees on a certain day to just go towards leg extensions and flexions. No knee pain and i still get the work it
Nordics and reverse nordics are the best of the best in terms of "calisthenics style" leg training imo. Just 2 really solid, stable, low skill (though high strength) exercises for knee flexion and extension. You can progress them both really nicely from bands to unassisted and finally to weighted by holding weights to your chest or in a backpack. Any weight you add goes a long way (compared to a squat for example) because of the leverages. I'd barely done any leg training before I started on these (my ATG squat was like 120kg up from 100kg untrained and I did literally no leg training for about 6 months after reaching that point). I use a door hook for nordics and mats for both. To start with I couldn't do either unassisted and used progressively lighter bands to train my way up. It took about 2 months of training to do thr first unassisted nordic and a bit less for reverse nordic. In total I've been training both for about 8 months now and I've got up to doing reverse nordics with 30kg in a backpack on my chest for 5 sets of 10 and floating nordics with 2.5kg held to my chest for 5 sets of 5 and my quads are 25 inches now. I train both once a week now (supersetted) and the progress is still fairly smooth. My knees feel great and they actually stopped popping at some point which they used to do when I squatted down before I started training these. The only thing I've added in on top is 45 degrees barbell back extensions with the bar on the neck and a hip flexor exercise like a single leg reverse squat (I started getting hip pain during nordics and this made it go away). I think this is necessary since nordics and reverse nordics only work the knee joint so you need to work the hips/lower back separately. Overall I love these exercises. I plan on moving over to more traditional exercises (squats, deadlifts etc) at some point, just to see what the carryover is like
One important thing as well: For weighted reverse nordics I think it might be pretty important to train your tibialis anterior seriously so it can tolerate the loaded stretch while performing them
Lunges aren't strictly lower back friendly if you want to use them as a heavier movement, higher reps on lunges can be pretty taxing on cardio since you have to do both legs, unless you do one leg for a set, rest, and do the other leg after.
Last time I tried a pistol squat I spent three days unable to descend any kind of stairs: Train at your level and slowly progress. Don't skip to harder exercises just because they seem fun or cool😂😂.
I removed deadlifts and conventional squats from my routine, I’ve been doing hack squat, hamstring curls, pistols and other replacements and I’ve been doing better than ever, deadlifts and squats just fry my nervous system and make me feel stiff
You forgot Kick-Stand Squats. Best calisthenics that targets most of the leg 🦵 muscle targets. It’s like a squat and a leg extension together. But not an exercise to focus on back Hamstring.
I mainly do high rep squats with Mike Tyson’s deck of cards routine along with sprinting and jump rope. Those are mainly what I focus on aside from the assisted pistol squat.
Handstand push ups, other than that you can’t really expect much from no equipment tbh. Even with handstand push ups you’ll need to elevate your handstand for a better rom over time.
Defo covered all the best, except for reverse nordics. I think they’re a callisthenics staple replacement for leg extensions. I also noticed i bend my legs a lot less than you during Romanian deadlifts, but im only 5’10 and im guessing you’re 6ft+? I guess thats maybe why.
I like do both upper and lower body exercises at the same time so cos’ve that I do bench dips with legs bent at a 90 degree angle so I get bothe the dip and a squat at the same time
Pistol squats are such a bad variant for power and hypertrophy training. It’s just so much harder to overload an exercise where you need to put so much effort into balancing. If you want to train your legs unilaterally, do a Bulgarian split squat so have you a bench at least
i go to my community gym which is small so it does not have a squat rack. can you give me some advice on leg exercises to do. I have dumbbells and a leg extension and curl machine
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Hey bro.
As you're a beginner, I feel obligated to tell you that you're training is poor.
All experienced trainers KNOW that the first part of a muscular exercise to fatigue is peak contraction. So you train peak contraction FIRST.
So quad extensions go first, then MOST LIKELY would be calves. FOLLOWED by squats.
You're welcome.
You can now train to intermediate status.
The deadlifts made me rethink which website was I on
😂😂😂
Lol
What does that mean?
@@rdeez5974he’s got cake is what that means
@@rdeez5974he arched his back like people do one of THOSE videos if you know what I mean
Since becoming proficient at (elevated) pistol squats, not only my leg strength has improved but my hip mobility as well. Truly recommended!
How would you recommend starting off with bad knees ? 😂
@MOE13576 check out squat university firstly, great advice for bad knees. A summary of what he would tell you is start with single leg touch downs, progress the depth over time whilst also doing Spanish Squats etc. Game changer for me
@@MOE13576 Not the OP, but try just doing some normal bodyweight squats and some streaching.
@@LS-Gaming101 cool thanks
I love pistols too. If you really want to work hip mobility, try cossack squats
I like reverse Nordics too for quads
They are game changer 🗣️
Real, the best feeling is when you realize you can do them without resistance bands 🗣️🗣️🗣️
@@MahmoudAlbaz-ux5kq that’s serious I can do like 2 max without bands
Defo covered all the best, except for reverse nordics. I think they’re a callisthenics staple replacement for leg extensions.
I also noticed i bend my legs a lot less than you during Romanian deadlifts, but im only 5’10 and im guessing you’re 6ft+? I guess thats maybe why.
Super hard
I can say curls , squats , extensions and consistency brought some significant growth in my legs but thanks for the additional exercises much appreciated.
"How to train your legs with calisthenics?"
*- Proceeds to the gym -*
You can train calisthenics in the gym, but I get what you’re saying, my dude just picked up weight and said “calisthenics”
@@mwpro9570 he gives a calisthenics option for everything, that's literally the point of the video
He literally said "with calisthenics and weights" and showed a version of everything with weights and without, are you incapable of comprehension lol
@@4473021guess he gotta train comprehension too
@AlexanderLea-w4g the gym machine variations are probably better for legs than the calisthenics variations (much easier to progressive overload and stabilize too). However, upper body exercises for calisthenics probably produce similar gains as machine exericses.
His voice is soothing to hear😅.
Has a tone that would be great for mediation
@@jcjayrock Exactly
Shshs shh.. Sh... 🤫
💯 agree with you, sprinting also helped me in developing the mid quad ( vastus intermedius).
Love sprinting.
Cycling 15kms everyday helped me build the whole leg section. I put like 5kgs more
leg curls are also bicep curls because one of the hamstring muscles is called bicep femoris
Best short leg video on RUclips!
Bulgarian split squats are another great single leg variation. Probably the best exercise for building glutes as well
Your glutes are already pretty much set by doing a squat and dl variation. No need for that torture 😅
The information packed into this short is invaluable.
Thanks!
Awesome ! Useful info bro. Tons of value !!
Lads try a Kickstand squat in place of a pistol when it comes to hypertrophy. Even a small plat under the heel to bias the quads. The extra stability allows you to really control and push to failure
I have never seen a better short that this to properly train my legs❤
Perfect advice!
Love your channel! You are the Spock of bodybuilding. 🙏🏼
My first training mentor, blessings 🎉
Informative as usual, thank you
Thanks for sharing 🙏🏿
Great video man, thank you very much!
Great info!
This video variation alone deserves the sub 👍🤝
Thank you 🤝🙏🏽
Squat jumps and walking lunges are my favorite. They engage just about everything 👍
I work-out outside in a field using logs and other heavy things. The benefits are amazing. For anyone who is interested, here's a squat variant I do that greatly increased my leg gains:
Using a log that's only about 30-40 lbs, place it on your back, just like you're gonna do regular barbell squats. Do reps deep af with abs braced as tight as possible, going knee over toes, and trying to touch calves to hamstrings. On the last rep, drive the legs up hard, but controlled, and throw the log as far forward as possible. Walk to the log, squat down, lift it back up over your head, and repeat. Do this for 50 yards or so down the field, then turn around and do it back down the field until you return to the starting point. To overload, increase reps and/or distance down the field. It's also great to follow those up with a nice set of deadlifts or kettle bell swings. With the last rep of KB swings drive up and throw the KB behind you, going down and back on the field again.
Why is bro so perfect at his form
Iam not lying but today i just searched some exercises for big legs and he uploaded this short today only! 👏🏼
Thank you for these tips ❤
Great videos
RIP Calves and Tibs 😢 You are officially not even considered “legs” anymore 😂
What’s that?
@@paradise5534 Calves and tibialis.
Fr, I never hear people talk about tibs unless it has to do with athlete injury-specific recovery.
@@abceckswhyzee7169tibs are great to train for general health but not for hypertrophy. It’s junk volume for a muscle that never gets seen.
I do think everyone should be doing them but bodybuilding has never been and will never be about health.
I just do a lot of Bulgarian split squats❤️🔥
I just can't unhear your voice and Jarrod's Tech voice, it's so similar
1. Pistol Squats 2. Squats 3. Sissys/Hackensmith 4. RDL 5. Cossacks 6. Calve Raise is my choice
1. Back Squats 4x10
2. Leg Extensions 4x10 Superset with Hamstring Curl 4x10-12
3. Calf Raises 4x12-15
4. Leg press 3x12
Plus a 10min run for warm up to get the blood flowing and heart rate up a little for all my workouts is my way to go.
pistol being rated higher than a standard squat?
@@liamlifts in my case yes because it has more benefits than simple squats and it works way better that way around. Do some sets of squats and try pistols after.. To hard 😄 for squats I just need to adjust the weight
But don't get me wrong, if it's about building muscles mainly I would concentrate on normal squats and not concentrate on pistols
But I prefer having balance and stability factors as well so Pistol > normal squats
@@kjr8290Appreciate it. Doing this tomorrow for my leg day ✊🏾
What about weighted Bulgarian split squats?
Taking this knowledge, its easy for me now if i have bad knees or pain in my knees on a certain day to just go towards leg extensions and flexions. No knee pain and i still get the work it
Nice one all the best
Bros voice guarantee that he feels it 💀💀💀
Fitness FAQ advice is professional and useful
Great video man
Thanks for your video, think it will help me too
Shh sh... Shhhh ssshhshshshsh 🤫
😂😂😂😂
Fantastic video
Great video
Great examples Dan. We are spoilt for choice. I’ve got no excuses now!!😅
The veins on this dude
The veins on bro
Nah his vein game weak
Total thanks!
Do you have a basic home leg workout for a beginner please?
Great video! I speak french and i understood everything.
Excellent video
Nordics and reverse nordics are the best of the best in terms of "calisthenics style" leg training imo.
Just 2 really solid, stable, low skill (though high strength) exercises for knee flexion and extension.
You can progress them both really nicely from bands to unassisted and finally to weighted by holding weights to your chest or in a backpack.
Any weight you add goes a long way (compared to a squat for example) because of the leverages.
I'd barely done any leg training before I started on these (my ATG squat was like 120kg up from 100kg untrained and I did literally no leg training for about 6 months after reaching that point).
I use a door hook for nordics and mats for both.
To start with I couldn't do either unassisted and used progressively lighter bands to train my way up. It took about 2 months of training to do thr first unassisted nordic and a bit less for reverse nordic.
In total I've been training both for about 8 months now and I've got up to doing reverse nordics with 30kg in a backpack on my chest for 5 sets of 10 and floating nordics with 2.5kg held to my chest for 5 sets of 5 and my quads are 25 inches now.
I train both once a week now (supersetted) and the progress is still fairly smooth. My knees feel great and they actually stopped popping at some point which they used to do when I squatted down before I started training these.
The only thing I've added in on top is 45 degrees barbell back extensions with the bar on the neck and a hip flexor exercise like a single leg reverse squat (I started getting hip pain during nordics and this made it go away). I think this is necessary since nordics and reverse nordics only work the knee joint so you need to work the hips/lower back separately.
Overall I love these exercises. I plan on moving over to more traditional exercises (squats, deadlifts etc) at some point, just to see what the carryover is like
One important thing as well:
For weighted reverse nordics I think it might be pretty important to train your tibialis anterior seriously so it can tolerate the loaded stretch while performing them
I do alternate deadlifts and hyper extensions cuz deadlifts are too taxing to do every time. Glad to know they’re sufficiently similar
Lunges aren't strictly lower back friendly if you want to use them as a heavier movement, higher reps on lunges can be pretty taxing on cardio since you have to do both legs, unless you do one leg for a set, rest, and do the other leg after.
No bulgarian split squats?
Thanks
✌️✌️✌️😎😎😎👍👍👍
Could you make a just calisthenic leg list?
Bulgarian split squats are also a killer
I LOVE sprints to hit my legs
bro was absolutely pushing it back with the rdl and I'm here for it 😏
The best workout for injured leg ligament damage, spinal cord and stretch.
He's right. Sissies are hardest in the deep stretch.
Last time I tried a pistol squat I spent three days unable to descend any kind of stairs:
Train at your level and slowly progress. Don't skip to harder exercises just because they seem fun or cool😂😂.
Hack squats are the king of quads bro.
I removed deadlifts and conventional squats from my routine, I’ve been doing hack squat, hamstring curls, pistols and other replacements and I’ve been doing better than ever, deadlifts and squats just fry my nervous system and make me feel stiff
Pistol squat is challenging is ..quite an understatement... 😂😂
Bro achieved Perfect Form
Thanks Ronaldo, very cool
siuuuuu
I basically see almost pure weights lol, but yeah I get the video, great advice btw :)
Oiled up glute spread when?
Hamstring curls hurt my knees a lot are there any effective workout other than RDL and deadlift?
I've got beautiful quads, calves and legs in general from simply mountain biking and nothing else.
You forgot Kick-Stand Squats. Best calisthenics that targets most of the leg 🦵 muscle targets. It’s like a squat and a leg extension together. But not an exercise to focus on back Hamstring.
Very well said , “you wouldn’t skip curls for your arms so why skip curls for your legs”. Never looked at it that way. Btw I don’t skip legs.😂😂
Nice astetic physic
I've been watching your channel too long! I knew they were your thighs just from the thumbnail! 🤓💪
Bulgarian split squats with weights are my choice
Same, that's the best for quads and glutes !
Absolute quad nukes. Also do them in deficit. Combine with reverse nordic and you got bulletproof quads.
LOL @ actually making a pistol with your fingers 😂
I mainly do high rep squats with Mike Tyson’s deck of cards routine along with sprinting and jump rope. Those are mainly what I focus on aside from the assisted pistol squat.
Run and sprint too
Squats, Lunges, Horse stance - Thats it!
This leg day is the worst day in life 😢
Callisthenics shoulder workout without any equipment
Handstand push ups, other than that you can’t really expect much from no equipment tbh. Even with handstand push ups you’ll need to elevate your handstand for a better rom over time.
You can do Pike Push ups and progress from there
Train HARD without DRAMA. Period.
Weighted calisthenics 🗿
Defo covered all the best, except for reverse nordics. I think they’re a callisthenics staple replacement for leg extensions.
I also noticed i bend my legs a lot less than you during Romanian deadlifts, but im only 5’10 and im guessing you’re 6ft+? I guess thats maybe why.
BARS🔧🔥
🔥🔥🔥🔥🔥🔥🔥🔥🔥
I'll start with these leg exercises directly next year right after I finished my McDonalds meals.
I like do both upper and lower body exercises at the same time so cos’ve that I do bench dips with legs bent at a 90 degree angle so I get bothe the dip and a squat at the same time
excellent
“Be sure to train close to failure”
I train close to failure or to failure on everything 🗿🗿🗿
Pistol squats are such a bad variant for power and hypertrophy training. It’s just so much harder to overload an exercise where you need to put so much effort into balancing. If you want to train your legs unilaterally, do a Bulgarian split squat so have you a bench at least
Leg extensions and hamstring curls have messed up each of my knees😢
For me Weighted Walking lunges works best for me
Walk on your hands to develop lower back and core / obliques
The finger guns for pistol squats 😂
Ευχαριστούμε για τις γνώσεις
i go to my community gym which is small so it does not have a squat rack. can you give me some advice on leg exercises to do. I have dumbbells and a leg extension and curl machine
People needs to realize that you can also train your legs without joining gym membership.
So I actually tried that one legged squat while holding a pole under the basketball court. Even though it's assisted, it was my start to a new regimen