Hey Guys, we hope you like the video. Don't forget: You do every exercise until you reach fatigue, before you continue with the next one. After you finished all 6 exercices you completed 1 GIANT SET. If you want to do more than 1 Set, rest about 3 Minutes before you start with the next one. We recommend anything between 1-3 GAINT SETS.
@@calimove I can do 8-10 pistols in a row, but deep squat are so hard for me. Stuck in 20 reps. everytime i do deep squat there's some kind of cracking sound in my knee. Its not hurt, but is it normal?
1 - (Assisted) pistol squat 1:35 2- Archer Squat 3:16 3- One leg glute ham raise 4:05 4- Jumping lunges or normal lunges 4:33 5- Deep squat 5:05 6- Single leg elevated calf raises 6:18
@@ALIxB12 I try making 15 on them, if it's too easy, then I try more and more, if you're making too many, then try adding some weight, and for the ones of holding for time, try 30 seconds or 45, sometimes my legs are too tired and can't hold for that long, but I try to hold for the max then
I have not been able to buy your training, I have been following your channel for 3 years, and in those 3 years I have transformed my body, just watching your videos, analyzing the way you perform the movements, I am very grateful for every video you post, because it changed my life. Thank you very much. I live in Brazil, and I will still go to Germany to meet you in person !!! Thanks Sven and Alex, you are my heroes
tbh u dont need any program specificly to have a decent body, follow their free ttorial is enough.. plus some dedication and patience. however some particular skill like, planche, handstand(handbalancing in general), lever, etc definitely need good programing to have a best result.. keep on my brother..u will be the best version of yourself
@@happyfish1212 I do not agree, I guarantee that the Calimove program, without doubt guides you to your goal in a more efficient and much faster way ..
@@abelezadaforca925 I bought their mobility program because I've never been able to make good progress on my own, but most people shouldn't have a problem developing an effective workout on their own. However, for those with little time, or perhaps those who need a schedule to keep them in check, a workout program can be beneficial.
A Beleza Da Força Trust me you are fine. Fitness has been around for ages, it should always be free. No need to burn cash on a program, while they are nice and give you a guide, you can always gather information yourself and come up with a good plan. Don’t doubt yourself.
Giant set - no rest every exercise until fatigue then onto the next, in order of hardest to easiest. 1- pistol squat (preferably on ground, stable knee and controlled, use object for support if necessary) 2- archer squat - side lunge (good distance not too narrow, keep heel of bent leg on the ground) 3- hip raises with one straight leg 4- jumping/normal lunges 5 - deep squat - hold as long as possible, aim for near vertical position, straight spine, heel on ground, even knee distribution don't let knees collapse, hold object if necessary, hold active squat 6 - single leg elevated calf raises - slowly and controlled, knees slightly bent, elevated for better range of motion
@@aleksandarpetrovic2463 fatigue is when muscles start to shake, ie. When the lactic acid starts building up and you feel the burning sensation. Obviously push through the burn until the shaking comes, then you are fatigued. In a way it is tired but make sure this is tired from your muscle perspective not mental perspective. Therefore I say it is better to wait for muscle shaking.
Took some exercises from here but this is my lower body workout Legs: Squats Calf ups Jumping lunges Slow step up One leg glute ham raise Deep squat 2 sets, 1 min break in between Do after leg workout Lower abs: Boat raises Leg ups Mountain climbers 2 sets 1 minute break in between (Do max reps/time for each exercise)
LEG WORKOUT *Tanpa jeda istirahat. *Mulai dari kaki yg lebih lemah, lanjutkan dengan kaki yg lebih kuat. 1.[01:33] Pistol Squat atau [02:40] Slow Step Up 2.[03:15] Archer Squat 3.[04:03] One Leg Glute Ham Raise 4.[04:31] Jumping Lunges atau Normal Lunges 5.[05:05] Deep Squat 6.[06:18] Single Leg Calf Raises
Thanks a lot for this awesome leg day workout! 1 to 3 Giant Sets Do each exercise until fatige. 3 minute rest between sets. -Pistol Squat / Slow Step Up -Archer Squat -One Leg Glute Ham Raise -Jumping Lunges / Lunges -Deep Squat (hold) -Single Leg Calf Raises (elevated)
I'm not one to skip legs day and thought I was in pretty good shape leg-wise. But, I did two sets of this today and then made the mistake of trying to walk down five flights of steps at the end of the day at office - had to hold the railing to keep from falling! What a smoker that good form and bodyweight can be!! I've added this to my weekly routine along with a weighted legs day. I still can't do a full pistol on either side, but I'm holding weights bags for all the rest of the exercises. Still smokes me for the remainder of the day. Love it.
That's the way guys! You really can build good leg muscle with calisthenics if you train right and improve the intensity and volume trough time! Great choice of exercises!
You reach a limit fast, squating heavy does more than just build legs, it starts the whole proces of becoming stronger ... and don't even dream of being anywhere near of the results of someone squating with a bar on his back.
@@jotr.9786 I'm not saying that you will reach the level of leg strength by bodyweight compared to weighted. But you have a lot of options if you don't have equipment to do weighted training.
@@WorkoutUnionPT Usually there are gyms like everywhere ... however most are run by fucking idiots and there maybe one squat rack at best, and hopefully it doesn't have a max loading of 150kg ... and the rest of the gym is filled with useless machines, trx and other bullshit. That's the real problem.
Perfect video to come out on Leg-Day Friday! I've been doing single leg step-ups for a while and have been trying to push for proper pistol squats, I feel like today is the day! I haven't seen some of the other exercises before, but I'm definitely trying them today! Nice video as always, Calimove!
I haven't subscribed to any of your workout plans, but I am surely going to soon. Your content has helped me immensely on my fitness journey. Thank you for putting out real quality content.
Hi guys, I think this is one of your best. I had been getting a bit fixated on resting between all my exercises so I gave this a try. I did 2 sets (slightly adapted to suit my goals & abilities) with a 4 minute rest between sets. Felt fine next day but day after that was stiff and sore in that painfully satisfying way. Feels good now and am looking forward to next workout. I do a bit of hillwalking and this type of single leg exercise is extremely useful training for big days in the mountains. Thank you for continuing to offer such great output.
I just found this channel and I'm in love. I'm getting more serious about bodyweight training and want to see how fit and toned i can get without the gym. I'm so excited :)
Very nice explanation on what is and is not proper form. I see these bodyweight exercises for the legs all over YT, but hardly anybody tells you how to get the most out of them and avoid injuring yourself in the process.
I can say I'm an intermediate level. I tried these workouts for 3 sets. First I thought that these would be easy for me while I had leg workout in the gym 2 days a week before the quarantine. But in the third set, I saw my coffin in front of my eyes!!!!! The workout was really fantastic. It explodes the leg's muscles. Very good for these days: #stayhome. The cons is that the squad workout with the smith machine in the gym also grew back muscles too, but of course, this work out does not focus on the back. This is calisthenic anyway.
I devised my own leg workout, if anyone wants to try it, here it is: • Pistol Squats: 10 each • Slow One-Legged Step Ups: 16 each • Elevated One-Legged Hamstring Raises, then hold: 16 each, 15s each • Air Squat, then Jump Squats: 1 minute, 10 • Switching Lunges, then Lunge Hold: 40 seconds each, 10 seconds each • One-Legged Elevated Calf Raises: 18 slow & paused each, 6 fast unmediated each ** Break ** • L-Sit: 45s ** Break ** • Toes to bars: 10 • Leg Raises: 16 • Knee Raise Sit to L-Sit: 12 ** Break ** • One-Legged Wall Sit: 60 seconds each **** Break, then Repeat Above Once More ****
Started this today and all I could hear was snap crackle and pop in my knees and ankles. Thought my mum was pouring my a bowl of rice crispies at first 🤷🏻♂️
I thank you personally for this giant set exercise. I haven't been able to workout my legs for like a year, until I stumbled upon this beauty. Yesterday I gave it a shot, now my legs have that sweet hurt feeling. Danke schön für das. Appreciated.
I don't understand why people unlike the best quality video i never seen this type of video here in India we need you Alex visit India please don't forget meet me first thanks Alex 🙏😘😉
I follow all ur videos very closely and try to incorporate them in my training sessions. I have learnt so much esp what I was doing wrong. Thanks so much
If you want fatique...at 4:25 instead of just lifting up, use your heel to pull yourself up and towards your feet. The max is about 120° leg angle. Be careful if you cramp up.
You wouldn't get monster thighs like lifting weight but yes you can get your legs just as big like this guy with caslisthenics alone. But any bigger you would better off holding a bag of rocks while do the above which is not "pure" caslisthenics. Oven better to get big whole legs, SPRINT.
One question I'd love to see you guys answer is: I've heard numerous times that, when squatting, you're not supposed to let your knees track past your toes. When you guys do squats, however, your knees do end up beyond the toes. Is there some newer science telling us there are particular exceptions to the conventional rule, or is there a more advanced understanding that explains when and why the knees can track past the toes of a foot flat on the ground? Thanks guys, love the channel!
Thanks i have been looking for smth like that for ages, i dont like weights and gyms, and ''simple'' calisthenics didnt feel volume-wise enough for legs
@@supernaruto170 well my legs are not double sized since 2 months ago obviously , but it certainly feeels getting really stronger. I mean its really tough pistol squats . And i do archer squats with 10kg kettleball extra. For me it feels really great because i no longer have to do 50 squats and simply bodyweight stuff 100 times. I do 3 sets of 4-6 pistol squats for example plus the rest of the workout and after that cant walk for 2 days. Depends on your level of fitness also i guess. If your a kinda guy that squats 200 kg , then it wont be very challenging for you
I think they wanted to do this as accessible as possible due to the fact that nordic curl (aka glute ham raise hinge) requires some sort of equipment or set-up.
@@879macio GHR and Nordic Curl aren't the same exercise. GHR provide more knee assistance and in original version is done with arch-up. Nordic Curl is pure curl from the kness and the only thing that it require is some kind of ankle stability. Every park has it, people who train in home might use door pull up bar. But lets assume you got that equipment argument right, still how could they forget about bridges? Glute Bridge and Hip Thrust are cool, but not as progressive as the exercises i've mention.
@@Dawio21 The third exercise is bridge variation. Tbh - GHR / Nordic Culrs are my favorite posterior chain exercises but I think that they are just too hard for most of an audience of CM. Besides - it depends in terms of the name of the exercise. I prefer think like GHR = Nordic Curl, and when I think about the easier version I add "hinge" to the name of the exercise
Or "hybrid" when it is something between full and hinge version. However I highly recommend trying full version with resistance band over other variations
@@879macio They can do negative reps as well. If you prefer to call them like that cool, have it your way, I have similar thing when it comes to hefesto, once i read it on Christopher Sommer book as "back lever curl" I can't change as well.
Excellent. No weights leg work out. I've been doing similar for 2 years. No weights, can do only one set to exhaustion. My legs and ass are so much better. Don't skip leg workouts!
try to grab something and do them very SLOWLY.... you'll get there dw! practice till you get it stay safe stay fit stay healthy. SUBSCRIBE to my channel for good luck ;)
If done correctly, you will have no knee pain training legs, just like how deadlifts get a bad rap for causing a bad back, bad form causes a bad back. Use the easier progressions shown and progress slowly over time, you're knees will feel better in no time.
knee pain occurs usually when there is imbalance between hamstring muscle and quadriceps femoris muscle ( just google to find where are they) , in simple words when the back muscle and front muscle are in imbalance there is pressure on the knee tendons. Unfortunately the following exercise given in this video are only for quadriceps thus doing ONLY them will hurt your knees even more. Ofc there many more reasons for knee pain such as weak immune system , calceum problems and even thyroid problems, for best solution and trainnings seek for professional trainer / doctor , UA-camrs or other random comments usually wont give you the best answer. Have a good day :)
Love this, have to workout at home because of coronavirus but all gym equipment is sold out and most other leg and glute related exercises ive seen are extremely easy without weight. These exercises look like they will be much more challenging though, thanks!!
Great video, Alex. Serious question I've been pondering as of lately. Long story short, I've been training for the Nijmegen march(this July) that consist of 50km for four days; total will be 200km. Is it best to train and build up the walking distance for my leg endurance and strength with my intended gear on (weight 15-20 lbs) or do weight training leg exercises at the gym with high reps? I'm leaning towards that I should aim for endurance type of work outs and high reps and avoid 10-12 reps of weight / rep ratios. I would love to know your thoughts and advice on this. 🙏
Jimmy Lim hey, if you have till July what I would do is use weight training now while it's early with some shorter distance marching unweighted and as weeks progress increase the distance walked per session/week and reduce the volume with weights while adding weight in your pack, then by the end of June take a dell ad to prepare for the March.
2:38 To have the best results out of it, it's all about the floor leg : don't put any of your weight on your toes when going up. Heel should be the only contact surface with the floor :)
Great video, as always. I'm surprised there weren't more explosive exercises. And few calisthenics videos seem to incorporate sprinting, which is also amazing for many reasons. Keep up the great work, guys!
@@calimove I appreciate the reply! :) And I agree. I think I would incorporate sprints into a different set of exercises, along with various explosive jumps and fast twitch exercises or a HIIT or circuit workout rather than slow, controlled leg-dedicated workout such as this. Nonetheless, I'll be using some of the exercises from this video for myself and my students/clients. Looks like a great set I'll need to try soon. Thanks, guys!
Short answer: YES ABSOLUTELY Long answer: Kind of. Not really. I mean, a little....but, listen..you're out there getting stronger and that's what counts. I am dating this girl who calls me chicken legs. We went to the gym together to fix this problem. I hit the squat rack, and she reverse cowgirled three men in the parking lot by the dumpster. I know about the reverse cowgirl because I watched from the car. I couldn't get out of the car because my legs were too sore after going too hard in the gym. When she got back in the car she just looked at me and said.."pussy". Then she spit in my face and snored all the way home. I am in my car still because I cant move....from the soreness, you understand? I just watched my neighbor, Tom, and the mailman go in the house. I think we know where that is going.... From now on, I'll do bodyweight exercises.
Hey Guys, we hope you like the video. Don't forget: You do every exercise until you reach fatigue, before you continue with the next one.
After you finished all 6 exercices you completed 1 GIANT SET. If you want to do more than 1 Set, rest about 3 Minutes before you start with the next one.
We recommend anything between 1-3 GAINT SETS.
Calisthenicmovement what is giant set?
It is amazing!
Thanks!
@@chard6649 We exlpain it in the video...
I would disagree compared to weight training you'd be limited gains at your legs
@@calimove I can do 8-10 pistols in a row, but deep squat are so hard for me. Stuck in 20 reps. everytime i do deep squat there's some kind of cracking sound in my knee. Its not hurt, but is it normal?
The fact that he can pretend being unstable while doing pistol squad but still nailed it is beyond me
What can you expect? It's saitama jii
Yeah. I think out of all that I can only do the glute bridge.
He does not need to tire himself with doing things wrong, they could just hire me to show how not to do these exercises
Great pistol technque
:P
1 - (Assisted) pistol squat 1:35
2- Archer Squat 3:16
3- One leg glute ham raise 4:05
4- Jumping lunges or normal lunges 4:33
5- Deep squat 5:05
6- Single leg elevated calf raises 6:18
Ty
I had that profile picture a while ago
A hero on youtube again 🎉
Oh wow, 100 likes, hope you guys keep training and never give up
@@ALIxB12 I try making 15 on them, if it's too easy, then I try more and more, if you're making too many, then try adding some weight, and for the ones of holding for time, try 30 seconds or 45, sometimes my legs are too tired and can't hold for that long, but I try to hold for the max then
*I can't start this workout because the blue shorts I ordered haven't arrived yet.*
Glenn Hoddle you should have ordered red ones. The rest of us can only be the Robins to this Batman
Haha lol
Lol
😂😂😂😂
@@lhowlett88 same
I have not been able to buy your training, I have been following your channel for 3 years, and in those 3 years I have transformed my body, just watching your videos, analyzing the way you perform the movements, I am very grateful for every video you post, because it changed my life. Thank you very much. I live in Brazil, and I will still go to Germany to meet you in person !!! Thanks Sven and Alex, you are my heroes
tbh u dont need any program specificly to have a decent body, follow their free ttorial is enough.. plus some dedication and patience.
however some particular skill like, planche, handstand(handbalancing in general), lever, etc definitely need good programing to have a best result..
keep on my brother..u will be the best version of yourself
@@happyfish1212 I do not agree, I guarantee that the Calimove program, without doubt guides you to your goal in a more efficient and much faster way ..
A fellow brother from Brazil, achei esse canal recentemente, e esse exercício de perna parece extremamente bom
@@abelezadaforca925 I bought their mobility program because I've never been able to make good progress on my own, but most people shouldn't have a problem developing an effective workout on their own. However, for those with little time, or perhaps those who need a schedule to keep them in check, a workout program can be beneficial.
A Beleza Da Força Trust me you are fine. Fitness has been around for ages, it should always be free. No need to burn cash on a program, while they are nice and give you a guide, you can always gather information yourself and come up with a good plan. Don’t doubt yourself.
2:24: Alex, desperately trying to do it wrong but still looking in form
I don't know why he act like robot but he is a legend
Vipin Nair yhhh true
"El egg" not Alex ;-)
@@sylvereleipertz955 both
Giant set - no rest every exercise until fatigue then onto the next, in order of hardest to easiest.
1- pistol squat (preferably on ground, stable knee and controlled, use object for support if necessary)
2- archer squat - side lunge (good distance not too narrow, keep heel of bent leg on the ground)
3- hip raises with one straight leg
4- jumping/normal lunges
5 - deep squat - hold as long as possible, aim for near vertical position, straight spine, heel on ground, even knee distribution don't let knees collapse, hold object if necessary, hold active squat
6 - single leg elevated calf raises - slowly and controlled, knees slightly bent, elevated for better range of motion
Amy Foster im sorry, i didn't acctually understood the meaning of "fatique". Does it means untill failure or untill feeling tired?
@@aleksandarpetrovic2463 fatigue is when muscles start to shake, ie. When the lactic acid starts building up and you feel the burning sensation. Obviously push through the burn until the shaking comes, then you are fatigued. In a way it is tired but make sure this is tired from your muscle perspective not mental perspective. Therefore I say it is better to wait for muscle shaking.
Amy Foster Allright, thank you for a very nice asnwer in a short time. Cheers
How many time do we repeat this giant set ?
@@amyfoster470 how many times did u do these exercises in a week? did u see progress by doing these exercises? If yes, how many days did it take?
I've been doing this workout for about 3 months by now... The gains are real, if you do it with focus and effort, it works. Thanks
5:02 I do this every day morning. Thank you for correcting mistakes and showing right posture
So happy. Calimove videos on fridays puts me into weekend mode. Love these guys.
Took some exercises from here but this is my lower body workout
Legs:
Squats
Calf ups
Jumping lunges
Slow step up
One leg glute ham raise
Deep squat
2 sets, 1 min break in between
Do after leg workout
Lower abs:
Boat raises
Leg ups
Mountain climbers
2 sets
1 minute break in between
(Do max reps/time for each exercise)
LEG WORKOUT
*Tanpa jeda istirahat.
*Mulai dari kaki yg lebih lemah, lanjutkan dengan kaki yg lebih kuat.
1.[01:33] Pistol Squat atau [02:40] Slow Step Up
2.[03:15] Archer Squat
3.[04:03] One Leg Glute Ham Raise
4.[04:31] Jumping Lunges atau Normal Lunges
5.[05:05] Deep Squat
6.[06:18] Single Leg Calf Raises
Best bodyweight leg workout video I have ever seen.
Almost as good as the gains that don't come from them, amiright ladies
@@jdwii What
Alperen Özen i agree
Fuck bitch fuck.
moz_boxing so this really is a good leg workout for muscle mass?
Thanks a lot for this awesome leg day workout!
1 to 3 Giant Sets Do each exercise until fatige. 3 minute rest between sets.
-Pistol Squat / Slow Step Up
-Archer Squat
-One Leg Glute Ham Raise
-Jumping Lunges / Lunges
-Deep Squat (hold)
-Single Leg Calf Raises (elevated)
I'm not one to skip legs day and thought I was in pretty good shape leg-wise. But, I did two sets of this today and then made the mistake of trying to walk down five flights of steps at the end of the day at office - had to hold the railing to keep from falling! What a smoker that good form and bodyweight can be!!
I've added this to my weekly routine along with a weighted legs day. I still can't do a full pistol on either side, but I'm holding weights bags for all the rest of the exercises. Still smokes me for the remainder of the day. Love it.
Blue Shorts with Killer Skills is Back : THIS TIME WITH PISTOL SQUATS. He can also do No Leg Squats if he wishes
Yes ..hail to Mary 🙌🙌🙌🙌
yeah I wouldn't be surprised
I do no leg squats in the squat rack all the time with my biceps ;)
Chuck Norris taught him the No Leg Squat.
bruh no leg squat XD
2:17 yeah thats my syle
Truly slav squat 5:10,
the ambition of every gopnik
missing vodka and semechki in hands
Is he called Boris ?
kkkkkk good god did I laugh...
That's the way guys! You really can build good leg muscle with calisthenics if you train right and improve the intensity and volume trough time! Great choice of exercises!
You reach a limit fast, squating heavy does more than just build legs, it starts the whole proces of becoming stronger ... and don't even dream of being anywhere near of the results of someone squating with a bar on his back.
@@jotr.9786 I'm not saying that you will reach the level of leg strength by bodyweight compared to weighted. But you have a lot of options if you don't have equipment to do weighted training.
@@WorkoutUnionPT Usually there are gyms like everywhere ... however most are run by fucking idiots and there maybe one squat rack at best, and hopefully it doesn't have a max loading of 150kg ... and the rest of the gym is filled with useless machines, trx and other bullshit. That's the real problem.
Its better to use calisthenics... Build some strength and then move to weighted for even more muscles and strengtg
This is just beautiful; step by step, with correct postures and most progressive video of leg building I have seen so far. Thank you very much
*I'm mad how effortless he made pistol squats* 😅😞
They actually are very easy...
@@RubyRubeMe They actually aren't tho but props to you
They're only easy when you're as good as @@RubyRubeMe. 😒
@@RubyRubeMe Madlad
I can do pistol squats easily, but I can only do the descending motion.
Perfect video to come out on Leg-Day Friday! I've been doing single leg step-ups for a while and have been trying to push for proper pistol squats, I feel like today is the day! I haven't seen some of the other exercises before, but I'm definitely trying them today! Nice video as always, Calimove!
You know the strength he has to have to look like he's messing the movements up when he can do them perfectly? Awesome...
This is game changer. I’m gonna start practicing this series right on my next training session. Thanks guys
I haven't subscribed to any of your workout plans, but I am surely going to soon. Your content has helped me immensely on my fitness journey. Thank you for putting out real quality content.
The body transformation plan and the mobility plan are truly superb, I highly recommend them
I really appreciate the demos of what NOT to do and also the modifications. Such quality content! Thank you!!
3:47 Girls these days on Instagram
Lmao I spitted
Underrated
It's hot when girls do it tho🍑
@@x_trippy_xx2951 simp in the wild
He thicc
1:22 pistol squat / slow step up
3:15 archer squat
4:04 one leg glute ham bridge
5:10 *hardbass intensifies*
Blyatful exercise comrade
Hi guys, I think this is one of your best. I had been getting a bit fixated on resting between all my exercises so I gave this a try. I did 2 sets (slightly adapted to suit my goals & abilities) with a 4 minute rest between sets. Felt fine next day but day after that was stiff and sore in that painfully satisfying way. Feels good now and am looking forward to next workout. I do a bit of hillwalking and this type of single leg exercise is extremely useful training for big days in the mountains. Thank you for continuing to offer such great output.
The most awaited notification of the day.
And.... That's exactly what I need.
I just found this channel and I'm in love. I'm getting more serious about bodyweight training and want to see how fit and toned i can get without the gym. I'm so excited :)
That single leg / pistol squat form is so good! I can't do it at all
Very nice explanation on what is and is not proper form. I see these bodyweight exercises for the legs all over YT, but hardly anybody tells you how to get the most out of them and avoid injuring yourself in the process.
Beautiful, very simplified and informative
I can say I'm an intermediate level. I tried these workouts for 3 sets. First I thought that these would be easy for me while I had leg workout in the gym 2 days a week before the quarantine. But in the third set, I saw my coffin in front of my eyes!!!!! The workout was really fantastic. It explodes the leg's muscles. Very good for these days: #stayhome. The cons is that the squad workout with the smith machine in the gym also grew back muscles too, but of course, this work out does not focus on the back. This is calisthenic anyway.
I devised my own leg workout, if anyone wants to try it, here it is:
• Pistol Squats: 10 each
• Slow One-Legged Step Ups: 16 each
• Elevated One-Legged Hamstring Raises, then hold: 16 each, 15s each
• Air Squat, then Jump Squats: 1 minute, 10
• Switching Lunges, then Lunge Hold: 40 seconds each, 10 seconds each
• One-Legged Elevated Calf Raises: 18
slow & paused each, 6 fast unmediated each
** Break **
• L-Sit: 45s
** Break **
• Toes to bars: 10
• Leg Raises: 16
• Knee Raise Sit to L-Sit: 12
** Break **
• One-Legged Wall Sit: 60 seconds each
**** Break, then Repeat Above Once More ****
Handsdown best cali channel on yt
Wul Vershon and FitnessFAQs
Just finished this workout! Now I just need to figure out how I'll be dragging myself to the shower upstairs.
These workouts are great and the way they are presented. No BS and long 'look at my super body' intro's. Brilliant.
Could you guys make an explosive workout routine
@@sou007 this is funny 😂
MLKKK - lmao nice one but that’s not cool.
Do a superset with heavy squats. Do 3 sets 10 reps you'll die.
@@sameralhamdan7424 I need to be like you. If someone said that to me I'd call them every name under the sun🤣 Props to you man👍
@@sameralhamdan7424 You're a real sport! But just don't accept the stereotype.
i love this channel.
most of his workout doesn't require expensive equpment and the explanation is very clear
Extending he leg on the hip thrust makes it harder for hamstrings, but you don't target the flute as much
That blue short!!!!! Legendary!! Best quality, no matter how you stretch it. Just wont break.
Started this today and all I could hear was snap crackle and pop in my knees and ankles. Thought my mum was pouring my a bowl of rice crispies at first 🤷🏻♂️
With your videos and exercises, you have saved my life
2:17 me doing my dance at the pub to score them chickies.
I thank you personally for this giant set exercise. I haven't been able to workout my legs for like a year, until I stumbled upon this beauty. Yesterday I gave it a shot, now my legs have that sweet hurt feeling. Danke schön für das. Appreciated.
Thank you very much for uploading this video, I was searching for a good leg bodyweight workout 😊.
Did it work?
@@supernaruto170 It may not increase your muscle mass much but will give great endurance and strength to legs.
This guy is a fucking lecturer.
Respect to the demonstration methodology, eloquence and rich content.
The wobbly pistol squat was hilarious looking, thanks for the laugh.
I love your videos. You explain very clearly how to do the exercises, demonstrate the correct form, and most importantly what is bad form.
Make a video on how to fix knock knees without equipment
I don't understand why people unlike the best quality video i never seen this type of video here in India we need you Alex visit India please don't forget meet me first thanks Alex 🙏😘😉
5:04 we Indians do this everyday in the fields...
east asians and russians too
I follow all ur videos very closely and try to incorporate them in my training sessions. I have learnt so much esp what I was doing wrong. Thanks so much
2:20 thought his legs were about to snap sideways 😂😳
im skinny as hell due to stress depression and drug abuse, now im trying to turn my life around. i hope these workouts help.
sly fly you can do it! Working out helps a lot my brother.
@@IguanaMoney in a year from now i will post my progress, im doing a day by day picture time lapse
sly fly I’d like be updated! I believe in you
@@IguanaMoney thanks bro
Jumping rope is the best exercise for my calves. I totally recommend it.
Bryan but is funner with the rope also you don't look like an idiot
I came from chris heria to this channel. It was worth it, the excersises are very detailed and well explained
Who's working at home because of the corona virus?
literally me rn dude
+1
I do
Lmk if this workout is good, I was thinking sets per exercise would be better but I'll try it. Calimove knows whatsup
Shit is real
If you want fatique...at 4:25 instead of just lifting up, use your heel to pull yourself up and towards your feet. The max is about 120° leg angle. Be careful if you cramp up.
Can I really build muscle without any weights?
The video was perfect 👏
Its much easier to do weights but calisthenics will keep you shredded if u want those summer bitches
Body weight exercising will get you jacked and you will have superior mobility.
This nails the ideal bodyweight leg workout! Thanks a ton! What most of us needed...
The question is did you build your legs with caslisthenics only?
You wouldn't get monster thighs like lifting weight but yes you can get your legs just as big like this guy with caslisthenics alone. But any bigger you would better off holding a bag of rocks while do the above which is not "pure" caslisthenics. Oven better to get big whole legs, SPRINT.
One question I'd love to see you guys answer is:
I've heard numerous times that, when squatting, you're not supposed to let your knees track past your toes.
When you guys do squats, however, your knees do end up beyond the toes. Is there some newer science telling us there are particular exceptions to the conventional rule, or is there a more advanced understanding that explains when and why the knees can track past the toes of a foot flat on the ground?
Thanks guys, love the channel!
The legs of a chicken are actually strong and massive, so you want to give us muscular legs or not?
Chicken legs taste good too!
Alex your hamstrings are next level! And your form is amazing.
Can you post different push up exercises for all the heads of the triceps?
literally a thousand videos on this...
@@otallono by them?
#3 is awesome. Thanks for teaching me the best way to target hamstrings/glutes at home!
Thanks i have been looking for smth like that for ages, i dont like weights and gyms, and ''simple'' calisthenics didnt feel volume-wise enough for legs
Has it worked?
@@supernaruto170 well my legs are not double sized since 2 months ago obviously , but it certainly feeels getting really stronger. I mean its really tough pistol squats . And i do archer squats with 10kg kettleball extra. For me it feels really great because i no longer have to do 50 squats and simply bodyweight stuff 100 times. I do 3 sets of 4-6 pistol squats for example plus the rest of the workout and after that cant walk for 2 days.
Depends on your level of fitness also i guess. If your a kinda guy that squats 200 kg , then it wont be very challenging for you
@@GeorgeofGondor2 I see, Thank you for answering my question!
Sir whatever I don't get to any Chanel that I get to your Chanel. You have the biggest bunch of knowledge
Buen video👍
¿Podrias subir tus videos con subt. en español?
Gracias
Another great video. No frills or fluff. Just solid, good information. Thanks guys!
Ok, I'll say no to Chicken Legs.
Chicken Legs: Hey, how are y-
Me: NO!!
i am so glad you made this video .... legs is the part of the body left for me to work on. and it's really giving me a hard time
I can’t believe, you didn’t include Nordic Curl. Its superior bodyweight exercise for hamstrings
I think they wanted to do this as accessible as possible due to the fact that nordic curl (aka glute ham raise hinge) requires some sort of equipment or set-up.
@@879macio GHR and Nordic Curl aren't the same exercise. GHR provide more knee assistance and in original version is done with arch-up. Nordic Curl is pure curl from the kness and the only thing that it require is some kind of ankle stability. Every park has it, people who train in home might use door pull up bar.
But lets assume you got that equipment argument right, still how could they forget about bridges? Glute Bridge and Hip Thrust are cool, but not as progressive as the exercises i've mention.
@@Dawio21 The third exercise is bridge variation. Tbh - GHR / Nordic Culrs are my favorite posterior chain exercises but I think that they are just too hard for most of an audience of CM. Besides - it depends in terms of the name of the exercise. I prefer think like GHR = Nordic Curl, and when I think about the easier version I add "hinge" to the name of the exercise
Or "hybrid" when it is something between full and hinge version. However I highly recommend trying full version with resistance band over other variations
@@879macio They can do negative reps as well. If you prefer to call them like that cool, have it your way, I have similar thing when it comes to hefesto, once i read it on Christopher Sommer book as "back lever curl" I can't change as well.
Excellent. No weights leg work out. I've been doing similar for 2 years. No weights, can do only one set to exhaustion. My legs and ass are so much better. Don't skip leg workouts!
for me you have the perfect body, muscular but flexible too, congratz, nohomo :D
Oh no, a gay
Guys who say no homo are DEFINITELY gay or bi (studies have proved this), and dudes who say ‘oh no a gay’ are sucking cock as we speak.
Garrett1111 i was a part of those studies
Closing in on 2 million subscribers! Fair play lads - this is a brilliant channel!
My knees are not good enough to do some of theses exercises /:
try to grab something and do them very SLOWLY.... you'll get there dw! practice till you get it stay safe stay fit stay healthy.
SUBSCRIBE to my channel for good luck ;)
If done correctly, you will have no knee pain training legs, just like how deadlifts get a bad rap for causing a bad back, bad form causes a bad back.
Use the easier progressions shown and progress slowly over time, you're knees will feel better in no time.
Go to local trainer, physio ;)
Thanks for the support guys, i will not give up (:
knee pain occurs usually when there is imbalance between hamstring muscle and quadriceps femoris muscle ( just google to find where are they) , in simple words when the back muscle and front muscle are in imbalance there is pressure on the knee tendons.
Unfortunately the following exercise given in this video are only for quadriceps thus doing ONLY them will hurt your knees even more.
Ofc there many more reasons for knee pain such as weak immune system , calceum problems and even thyroid problems, for best solution and trainnings seek for professional trainer / doctor ,
UA-camrs or other random comments usually wont give you the best answer.
Have a good day :)
Love this, have to workout at home because of coronavirus but all gym equipment is sold out and most other leg and glute related exercises ive seen are extremely easy without weight. These exercises look like they will be much more challenging though, thanks!!
Bethesda should make you a preset for the next elder scrolls.
damn, your comment is underrated
Huge respect for you because you look better than those who used artificial dumbbell to gain mass
Great video, Alex.
Serious question I've been pondering as of lately. Long story short, I've been training for the Nijmegen march(this July) that consist of 50km for four days; total will be 200km.
Is it best to train and build up the walking distance for my leg endurance and strength with my intended gear on (weight 15-20 lbs) or do weight training leg exercises at the gym with high reps? I'm leaning towards that I should aim for endurance type of work outs and high reps and avoid 10-12 reps of weight / rep ratios. I would love to know your thoughts and advice on this. 🙏
Jimmy Lim hey, if you have till July what I would do is use weight training now while it's early with some shorter distance marching unweighted and as weeks progress increase the distance walked per session/week and reduce the volume with weights while adding weight in your pack, then by the end of June take a dell ad to prepare for the March.
Just what I needed...thankyou....your communication and video visuals are a credit to you
That NO in thumbnails is a way better than chicken leg 😀
thank you very much for this video it is very useful for karate
regards from IRAQ
Should we do only one round?
Learn to listen to your body
2:38 To have the best results out of it, it's all about the floor leg : don't put any of your weight on your toes when going up. Heel should be the only contact surface with the floor :)
here becuase of COVID 19 and gym is closed lol
Isabel Young wyd baby
@@averagejoegrows waiting for my weed delivery 😎
Bruh
Perfect! I have struggled with leg size for years
Nossa! Este vídeo é um dos meus preferidos. Gostei muito dos exercícios: 1,2,4,5,6.
Great video, as always. I'm surprised there weren't more explosive exercises. And few calisthenics videos seem to incorporate sprinting, which is also amazing for many reasons.
Keep up the great work, guys!
Sprints are great no question, but they are hard to implement into a routine like that.
@@calimove I appreciate the reply! :)
And I agree. I think I would incorporate sprints into a different set of exercises, along with various explosive jumps and fast twitch exercises or a HIIT or circuit workout rather than slow, controlled leg-dedicated workout such as this.
Nonetheless, I'll be using some of the exercises from this video for myself and my students/clients. Looks like a great set I'll need to try soon. Thanks, guys!
My legs look exactly like the picture on the left
Hahaha. My biceps look like the picture on the left lol.
Great you also showed the incorrect form for every exercise. That's such a detail some tutorials always miss. Great work.
Short answer: YES ABSOLUTELY
Long answer: Kind of. Not really. I mean, a little....but, listen..you're out there getting stronger and that's what counts. I am dating this girl who calls me chicken legs. We went to the gym together to fix this problem. I hit the squat rack, and she reverse cowgirled three men in the parking lot by the dumpster. I know about the reverse cowgirl because I watched from the car. I couldn't get out of the car because my legs were too sore after going too hard in the gym. When she got back in the car she just looked at me and said.."pussy". Then she spit in my face and snored all the way home. I am in my car still because I cant move....from the soreness, you understand? I just watched my neighbor, Tom, and the mailman go in the house. I think we know where that is going....
From now on, I'll do bodyweight exercises.
His improper pistol squats are better than my proper pistol squats lmao
People of the Indian subcontinent perform deep squat everyday in the sandaas (toilet)....
😎😎
That's that toilet that's on The ground isn't it
This dude is a beast hitting pistol squats