Introduction:
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hey everyone Daniel Darden all here for Fitness fa Q's I'm joined by Gabbar scepter no thank you brother no problem you're going to help me teach the people how to build bigger legs by bodyweight so we're going to show you some of the best exercises to target the quadriceps anterior chain the posterior chain being hamstrings and glutes as well as the often neglected and often forgotten cars let's get to it let's kick things off with the shrimp squat this is essentially a.
Shrimp Squat:
way to do step ups if you don't have access to a high step just because it puts you in a similar knee and hip angle that you would be during a step-up and the exercise can also be progressed from the floor to a small elevation and achieve a very similar effect to that step up let me show you what it looks like right the reason why it's replicating that step-up position is because look.
Floating:
(1) my hips in about 90 degrees which is what you'd be doing with a step-up yes okay so with this one really important when you do it to try and float off this back leg what I mean by that is just come up very gently so leaning forward yeah up square the hip up to my degrees just to get that full activation of the back loop down watch this knee trying to keep it over the toes down
(2) gently one more rep just watching how I'm floating so you can lift that back leg forward up and then reaching back that knee is out like that so you can you from here but yeah it's like a step up yep come back down again let the knee contact first with the knee contact first good now go yeah lift the heel up first now lean forward okay good come down slow slow to changes I
(3) want you to make that's very common for people is going bit slower at the transition okay and keeping your back straight of go from off lower you mean on the central pawns in all the way up so you're floating off that back leg so looking up last proud posture oh yeah see very good okay what's happening here it's pretty normal to range of motion it's very deep it's that line degrees or even walls so in that case if people are struggling you just reduce the range of motion exactly so let's pretend you're a beginner you're not because your face bro your face yeah so stuff then start with the back knee on that it's like slow slow slow yeah slow slow slow perfect that's done okay Garbo so one of the.
Nordic Curl:
- best ways to build strength and muscle through the hamstrings is the Nordic curl eccentric this one it's brutal you're lengthening and strengthening the hamstring and as you're going to see it's extremely hard I'll show you how to do it with a setup like this where you can fix your legs underneath something soft for the knees and something ideally soft for your Achilles and carve
- with are fair if it's soft it doesn't make you a soft person for training with those conditions it just means if you're more comfortable you can produce more force which means you get more hamstring growth and development so here you'll need that beforehand let's we're doing eccentric switch once then just in our face so to start with you get some hip extension nice and tall I
- like to create fists here with the hands to get some full body tension and then going to lower down lower it down lower down as much as you can as much as you can control it control it control it here you're pushing back up and then you set yourself up again and then go for it again with this one if you're super strong you can stay in full hip extension that's the goal to go all the way down if you're new to the exercise and you want to build some more volume then I'd recommend keeping a slight hinge and doing it like that but the eventual goal is like this I want to show you.
Modifications:
(1) now how to modify the lunge or split squat to make it absolutely insane for the quadriceps or the answer or chain just a small modification of your form is going to make it possible for you to overload the quads with just your bodyweight yes and now stay leaning forward come back up to the top don't come back stay lean forward I keep your name contact with my head keep it in contact with my hand oh yes yes now stop there go straight down the next rep yes go keep going
(2) so the beauty of this one you're not allowing the quadriceps relaxed because the nays beds all with magically spoke legs yeah and the cue to always go forward I think it's absolutely crucial like doing a pseudo push-up the Bellini now there's going to be people screaming in the comment section that haven't been informed is me past the toe pads they're dangerous can't you run without putting your feet in front of your toes if you can then to summarize we're doing a bodyweight
(3) only exercise we need those demands going through the quadricep we want that shearing force through the knee because that's what it takes to actually overload the exercise and make it challenging enough if you told me should someone that has a previous injury do this exercise that has no conditioning or experience that's a different story then you have to assess the person and it's probably wise for them not to do it yes but for a healthy person common sense right if
(4) it's if it's causing joint pain then you need to take things slowly but if you've progressed with this movement but I'd be fine I'll stay so as I mention at the start of the video I want to show you another posterior chain exercise working inspired back glutes as well as your hamstrings the good old fashioned back extension so this one I'm going to show you a partner variation with Gabbo but you can also do this using a wall with some creativity and I teach you how to do that in the littlest legs program I want you to try and create a global arch through your.
Global Arch:
- back by lifting your chest and then every other vertebra good all the way back down back up again what I like here with what GABA is doing is he's got his elbows pulled apart so he's getting that full activation of the back and relaxed there what you can do for a progression beyond this because bodyweight exercise is all about leverages and making the body position harder so the muscles
- work harder is bring your overhead into a wire position comes facing up towards the ceiling rotate your thumbs so they're facing up yes good good good good retract your shoulder blades together feel your lower back muscles working and relax good job so as you can see from gather doing that one he was just absolutely lighting up this whole posterior chain he's back lower back glutes hamstrings pretty hard for it feel a simple bodyweight exercise yeah yeah yeah awesome I want to finish off this video by targeting the carbs and showing you a really.
Soleus:
(1) effective way to target this often skip muscle it's bad enough people skip leg day people tend to skip carbs even more they skip work so very important for developing the aesthetics of the lower body as well as just general function I want to show the people a different one to target the soleus okay this one is a muscle that sits on the side of your car and it really gives that rounded shape so in order to do this one we're going to get down into a squat position and I want
(2) you to use this pole okay that's perfect to hold me on here for balance you're going to come off the heels leaning forward is this so get ready this is got the upper okay lean forward a bit yep now drop the heels down good now go up all the way all the way maximal contraction of the car whew we're not doing these little reps we're going all the way keep going that up and I want you to pay attention to a slow eccentric that's got a shake it's got a shake it's got a shake
(3) it's go shake good cop again what I like about Gabor's technique is he's sitting down in the squat - that's really going to load that soleus and gas rock as well to a certain extent we do warm up explosively or now one second although soleus is more of a postural slow twitch muscles right you probably want to use more of a constant tempo of with a pause at the bottom pause the top hold it's a steady steady for that one it's going to be perfect great so for this type of stuff you
- want to be doing moderate to higher reps because like I said a postural muscles so twitch and the cars get used so much yeah we're working every single day anyway do you think a set of six or eight reps is gonna cut it no what a volume lot of reps is is very important for this one absolutely let's finish off the video by just saying that in terms of building muscle by body wave it can be done it can definitely be done absolutely it's not going to be easy but you
- need to have the right approach with training frequency exercises your sets and your reps and for those people that are traveling or they don't have access to a gym or they just want to use their body weight to to train it can definitely be done sure so if you're looking to bring all this together and have a training program that shows you the what how on the wire check out Fitness fa Q's calm our limitless legs program will show you how to get jacked by body weight awesome thanks guys for watching and I'll see you very soon on fitness fa Q's peace out
Leg Day Workout Plan:
| Exercise | Sets | Reps | Rest Between Sets |
|---|---|---|---|
| Squats | 3 | 15-20 reps | 60 seconds |
| Lunges | 3 | 12-15 reps per leg | 45 seconds |
| Bulgarian Split Squats | 3 | 10-12 reps per leg | 60 seconds |
| Calf Raises | 3 | 20 reps | 30 seconds |
| Wall Sit | 3 | 30-60 seconds | 45 seconds |
Bodyweight Legs FAQS:
Question 1: What are some effective body weight physical activities for operating out the legs?
Answer 1: Bodyweight sports like squats, lunges, pistol squats, calf increases, and jumping physical activities which include squat jumps and box jumps are brilliant for targeting the leg muscular tissues without the want for additional weights.
Question 2: How can I make bodyweight squats more hard for leg development?
Answer 2: To accentuate body weight squats, you could perform unmarried-leg squats (pistol squats), leap squats, or add versions like sumo squats, in which you widen your stance to goal exclusive muscle groups.+
Question 3: Can lunges efficaciously goal the leg muscle mass without weights?
Answer 3: Yes, lunges are excellent for engaging various leg muscular tissues. You can carry out ahead lunges, reverse lunges, aspect lunges, or on foot lunges to correctly goal your quads, hamstrings, and glutes.
Question 4: Are calf increases beneficial for strengthening the decrease legs without weights?
Answer 4: Absolutely, calf increases are awesome for focused on the calf muscular tissues. You can carry out them on a flat surface or on an increased surface like a step to boom the range of motion and project your calf muscle mass.
Question 5:How can one contain jumping exercises into a bodyweight leg exercising?
Answer 5: Jumping sporting events like squat jumps, field jumps, and lunge jumps may be incorporated into a body weight leg workout to enhance explosive energy and decorate leg strength. Including those physical activities in circuit-style exercises or as a part of HIIT (High-Intensity Interval Training) can offer a hard workout.
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