10 Most Important Leg Exercises (Build Muscle At Home)
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- Опубликовано: 7 июн 2024
- Master Calisthenics With FitnessFAQs ✅ fitnessfaqs.com/programs/
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It's possible to build muscle at home with calisthenics. We need to use the correct exercises, use proper technique and progressively challenge ourselves. The pistol squat is a single leg variation. The challenge lies in the instability, unilateral loading and large range of motion. The step up is a classic for targeting the posterior chain muscles. Light dumbbells are all you really need when working at an elevation. The shrimp squat is one of the most difficult bodyweight leg exercises. Raising the heel allows us to stretch deeper and get a more robust hypertrophy stimulus. The best quad exercise is the reverse nordic or natural leg extension. This challenges the quads when they are stretched to grow bigger. The band leg extension is hardest when doing a peak contraction at lockout. The sissy squat is not bad for the knees or dangerous when done correctly. The pump is crazy on the quads and the sissy squat is humbling at high reps. Training the hamstrings with no gym at home is achievable. The nordic curl is a classic exercise for isolating the hamstrings. Band assistance makes it possible for beginners to train their hamstrings through full range of motion. With some ingenuity, band hamstring curls are a replacement for machines.
Chapters:
0:00 Squats
2:32 Quads
5:12 Hamstrings 
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This man is a wealth of knowledge, theres so many awesome ways to substitute workouts so they can be done at home anytime. What a beast for making this video for free!
I love this compliment
This is your best video in a while. Outstanding!
Informative video. Love how u get to point with no BS. Clear & to the point & easy to follow. Thanks mate!!
Love the uniqueness of these exercises.
Great tips!! love the content
FINALLY a good video on legs workout at home, THANK YOU
Great video homie!!! The versatility and application of bands is amazing!!! Always great learning new ways to use them.
Love those video! I wanna see more leg excercises that are friendly for us who train at home.
4:38 teabags everyone haha
Thank you for the leg curl ideas.
much appreciated! Really valuable exercises!
thanks a lot for making these useful videos mister
Excellent video! Thanks!
Good video. I'd love to see a full video break down of the shrimp squat.
Also, don't forget calves--especially for bodybuilding!
Smart training!
So much gold in this video!
That's quite creative! And you can add lunges and/or bulgarian split squats for even better results
And don't forget the CALVE RAISES guys!!
No calves? Need to add those in both front, side, and back to prevent injury. Building a muscular body puts added strain on the lower leg which is a main reason for achilles tendon tears. Calf raises, heel dips, use bands to push against with your calves, or adding stair climbs.
This is very helpful
Great compilation of exercises ehich you can easily do at home 🏠
Beautifull explanation dan!
Man this video is great, I train from home and it helps me a lot
Hello, amazing video, good job! Can you give an example of a leg routine to do with the exercises you presented?
These are quality exercises 💪🏾💯🔥
Good useable content here.
Brilliant
Very good exercises and insights. First time watching this channel, subscribed expeditiously. Thank you.
Welcome!! I’ve been a sub for years now.Daniel has got you covered on his channel. He’s the best!
Great exercises!
lots of quads and hammies...
kind of wanted to se so glute biased exercises too 😢
Just need it for leg day
can you link the squat wedge used?
Hi Daniel you can also do elevated lunges
Similar to ring sissy squats at 3:52 , if you place the legs on the other side of the bar far enough, you can work out the hamstrings and get a good pump
What about reps and rest time for all these exercises? It would be great if you highlited the muscle groups or mention compound vs isolated for each exercise. Thanks!
No bulgarian split squats? :(
Not allowed anymore
pretty much the shrimp squat but easier
NOOOOOOOOOOOOOOO
Its basiclly the shrimp squat but with a chair
Also shrimp sqaut are more Effeitvie (its waaay harder tho)
@@HakimBeyYT Easier, yes. But BSS are better for two reasons- 1. Increased stability, allowing for faster progression, and 2. Using force from the assisting leg to complete the movement will result in growth of the rectus femoris (a quad head that can be effectively targetted when squatting with an extended hip position)
I would love for you to cover glutes and adductors from home sometime, Daniel!
Just tried shrimp squats yesterday for the first time... surprisingly difficult! Didn't realize they were harder than pistols...I didn't get the memo! Thanks for the clear info as always Daniel.😅
You should try Hawaiian squats(single leg squat with one leg crossed over the other)
@@drwellzz2907 I'll try it! I also tried dragon squats and had a good laugh at myself.
Knock knee correction exercises at home?
Hola ojalá tus vídeos algún día lo pases en español están muy buenos
Any tips on ring sissy squats? What's the best ring height?
I'm about to switch few exercises in my routine and this one looks promising.
Red delta project has a pretty good video about assisted sissy squats
@@orly780 oh, thanks. I'll check that out.
did you grow your legs mostly with these exercises or did you hit the gym for better growth
No excuses in having small legs even as a calisthenics enthusiast/street lifter 🗿💪🏼🐎
Soviet street athletes past 200+lbs who can still do static skills and with a respectable amount of numbers in their squat and deadlift is my main motivation 🗿💪🏼
The S*viet Union still a thing? A who knew... well I guess no surprise since political opposition leaders are being unalived left and right by P*tin, so yeah I guess the S*viets are still a thing
🤜🏾🤛🏾👌🏽👍🏽👍🏽
Thank you !!... but where are the adductor exercises ?
Stay tuned!!
Those reverse nordic hurt the top of my feet like hell. cant seem to do it pain free...all the quad exercises with the bands didnt work for me. I do repetitions to no end and the elastic hurts more long before I get tired. (im using a 25kg band)
no calves/tibs work?
hello guys, anyone know what's the best exercise for targeting the VMO muscle part of the quads ? Need to develop that teardrop but not sure how to target it more
Reverse Nordic and sissy squats.
Do I have to make a pistol sign?
You should try Hawaiian squats(single leg squat with one leg crossed over the other)
are those not dragon squat
@@Gabriel_JudgeofHell no, in dragon squats one leg is crossed behind the squatting leg, but in Hawaiian squats it's crossed on top the squatting leg
Some say it's easier, some say it's harder, imo doing it with heel raised is one of the hardest leg body weight exercises in terms of both balance, flexibility and even more...strength
4:38 Well....That's some thing.
Big balls, Baby!
What about adductor and abductor exercises? You don't consider them essential?
The best project you will ever work on is you.
I would if I could . . .
I don't know why, my knees pop a lot. 0-1 pain, mostly none .
Legs we don't do that here 😅
You forgot to mention the back loaded weighted bodyweight squats!
🦵❤🔥💯
Nobody who takes calisthenics seriously trains legz
First 🎉🎉🎉
What if i just want Strong FUNCTIONAL legs and NOT Tree Trunks?!?!??
Great information and demos but voice is too monotone. I have a hard time following your speech.
bro you spent too much time watching obnoxious tiktoks
@@MrTheK1LL3R bro - I'm a female - and I don't have tiktok. Presentation is key. It was just a suggestion to the guy in the video, not you.
DO NOT DO THIS : if you want to be able to walk when you’re in your 70s. ! ! (Hopefully , you all will be some day ). It will come faster than you imagine ! ! ! !
Why?
@@ajmainaariq3418 ignore them, they didn't even give a reason
Can you walk?
Agreed
If you are new to fitness you should definitely start with bilateral workouts (in this case exercises which use both legs) to prepare your body and more specifically strengthen your joints, tendons and ligaments but in general if you execute these exercises in good form and KEEP a good form even in the last sets and reps there is no difference to bilateral exercises except more intensity. Bodyweight exercises require far more attention to form and execution to avoid damage and risk of injury guys !!!