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Got Skinny Legs? | FULL BODYWEIGHT LEG WORKOUT!
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- Опубліковано 14 сер 2024
- Get Big Legs With Calisthenics👉 fitnessfaqs.co...
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This FitnessFAQs video is designed for those who have skinny legs, you will learn a full bodyweight leg workout you can do at home. To do this calisthenics leg workout, you do not need any equipment, no gym and no weights needed. The training consists of the step up, nordic curl, natural leg extension and calf raise variations. Bodybuilding by bodyweight to build and grow mass in the legs is possible with the right exercises and workout program. Both men and women can follow this routine if they are looking to build muscle in the legs.
Get Big Legs Without Weights:
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How many times a week should one do these exercises?
@@vishalhembram9734 2-3
and the rest between sets is 1-2 minute for hypertrophy?
1. Step up(3x8-15): 0:29
2. Nordic Curl(3x4-6): 1:27
3. Leg Extension(3x10-20) 2:37
4. Standing Calf Raises(4x10-20): 3:24
5. Squat Calf Raises(4x10-30): 4:38
TRAIN HARD AND HAVE FUN! :)
Zeuxis luv u bro no homo
Like everything per leg day, right?
@@wyimaginowany5404 yes
@Nunya Business you are welcome :)
Pin
A few other alternatives for yall:
Quads
- shrimp squat
- Pistol squat
Hamstring:
- single leg hamstring Bridge (elevated when too easy)
Glutes:
- single leg glute bridge (elevated when too easy)
And you should workout you tibialis anterior too, its the antagonist of the calfs located at the shin and it adds significant size to the lower body. Just do some controlled bodyweight tibialis raises in the high rep range . It helps a lot for those who have small calves!
bruh, that tip on engaging the glutes to protect the knees on the leg extension is gold!! My knees thank you immensely sir.
I was thinking the same thing
Which part of the video?
@@teamxbloodshot At 3:04
That squatting calf raise looks dumb as hell.
But I said the same thing about the Nordic curl and now I have the hamstrings of Master Chief...
Thank you sensei.
SOCCER PLAYER LEGS!
@@bethegreatest4976 yess
u can try to make it look less dumb and feel more by doing a full squat then in the negative position do the calf raise then stand up to begin position
repeat that u should feel the pump
Dude, after years of casual training I can say, that you are the number one reason why I always kept going back to bodyweight exercises. You became my go to guy when I needed inspiration or an example of good form for my own exercises.
The biggest game changer for me by far were the rings. Man, without the rings and the many, many different exercises I would´t have made any gains or progress. Your training advice was fundamental to my gains in strength, mobility and size.
And even if that sounds weird: I think you have the perfect phyisique!
"got skinny le..."
me: YES! *clicks*
Fuck yes yes jajajajajaja
Chicken legs gang
DON’T GET FOOLED BY THIS VIDEO GUYS...
He made those Nordic Curls look easy 😜😬but in reality these are Brutal and you need insane strength for that.
Simply Bow down to anyone who can do those🙌🙌👍
They are pretty tough!
@@adeelliftsstuff that is a bit masturbatory.
crazy strong athlete Matteo spinazzola once did one rep with one leg only 😲
Didn't even know they were called that. But yes, it's a pretty tough exercise.
@@atlante4368 I will be honest mate, i didnot know either😂
almost all of these leg workouts were designed progressively for me when i had a lower back, knee and ankle injuries from professional physios, i didn't just get better fast i gained so much more leg strength and mental confidence this video is GOLD gents, amazing work man thanks for everything
You sure Daniel wasn't your physio?
How many times a week did you do these exercises?
@@vishalhembram9734 the optimal is around 2 - 3 with at least one day between sessions
Finally, some bodyweight leg exercises that look worth doing.
Let me just compliment you man. Soooo many other channels forget the importance of training legs. This is why you are my favorite fitness channel
Legs? FitnessFAQs? I click ,i like and oh
I'm already subscribed
Commented too apparently
wait what
For tall guys those step ups work better than barbell squats. I d been squatting for 20+ years. Back problems and... no big results. But when I started doing those box sit ups.. I could not believe how efficient they are for building your legs. Not only quads, but the other side of legs too
Thanks for the hamstrings exercise. Also I'm really appreciating the variety you bring. You're one of the biggest influences in the world of calisthenics!!!
Thank you my brother I really needed this no equipment because I'm a beginner. Love from FIJI🇫🇯🇫🇯🙏😎✌
Nordic curls are brutal!!
Yes, and these are my favourite leg exercise
+1
+2
Daniel, you're just the best. Hands down. Forget the other UA-cam channels. YOU are the ATHLEAN-X of Bodyweight training!! 💪🏼🔥
He's the FitnessFAQ's of Bodyweight training, you mean. ;P
Thanks for the share, mate. Very generous, quality and detailed as always!
Daniel, nice to meet you. Dude, I love watching your videos, seriously! I do not understand English very much, I'm studying day after day, I can understand a little bit, but I try hard, observe how you perform the movements, I've transformed my body with calisthenics, I really have to thank you. I am Brazilian, and my country is not in good working conditions, the situation is precarious, I can not afford to acquire their training programs, I would undoubtedly buy with pleasure if I had the conditions, so if it were possible to put a Legend in Portuguese would help me a lot. I do not know if it's you that whoever to put it, or if it's somebody else, I do not know how it works. Anyway, thank you, you are incredible, a great professional, I inspire you, I also want to be a physiotherapist, continues to post videos that is helping me a lot! Thank you very much!
Squats,Leg extension, Nordic curl, calf raise, squat calf raise
Thank you so much!
2:41 seems like mad easy like "damn this dood is just sitting down" I just tried it and it's so fucking hard lmao
No doubt, best leg bodyweight workout vid on YT!
What? Calves can grow? I thought that was an old legend...🤣
Jump rope is also amazing for calve development
Just walk walk and walk
Jumping rope, weighted calves raises and hit the three sides of the calves; those are the basics to grow big calves, besides genetics of course. If with that you don't get ballet dancer's calves, you have being cursed.
@@0xDEAD-C0DE i see elder people that keeps walking or just going to mountains early in the morning having huge calves lmao
@@owo7094 I am hiker as well and my calves are not so big , but definitely bigger than before hiking.
Squeezing too hard mate, your leg hairs have all popped out!
You just made me burst out laughing thanks so much cheered me up no end in rainy bloody summer UK
Now nearly a year later it's sunny in the UK and we can't really enjoy it !
@@zGJungle lmao
😂😂😂
Honestly wtf?
Thank you Daniel! I'm finally able to feel my calves! I've been doing calve raises mindlessly for 2 years thinking I was gaining muscle. I'm so stubborn, I'm very grateful
I'm going to implement these into my externally loaded compound movements, as I still do powerlifting but these will improve any strength gaps along with flexibility and stabilization
Thanks Daniel for the amazing content as always. You helping me take my calisthenics game to the next level 🙌🏾🙌🏾
Great video Daniel! You're one of the only fitness channels that I trust completely!
Fitness FAQs and ChalistenicsMovement are my top 1 in fitness, I don't care if can only be one in the top, they're just too good.
Quite honestly the most simple yet effective legs workout there is. Step ups to hit all major muscle groups, as well as glutes norfic curls and reverse nordics to isolate quads and hamstrings, standing and sitting calf raises to isolate each calf muscle group
Hi Daniel. Huge fan. Any concerns about patella compression and its long term effects on the health of the retopatellar cartilage when doing NHC on a regular basis? You as a physiotherapist would know. Eager to hear your opinion. 🙏🏼
commenting to follow this thread
@@TwskiTV just do squats with progressive overload, this is sub maximal development of all the whole leg musculature, squats are actually a more natural movement pattern of the body than this bodyweight movements
@@TheMrBlazeR64 did you ever do the nordic curl? No way you would get a good hamstring development only by doing squats. But yeah, I already do weighted squats.
thank you for this, i needed to see some of those workouts
thank you so much, I thought that it was going to be some easy and not effective workout, but I was wrong. I am doing this leg workout from now on.
I had a meniscus tear injury on my knee and those single leg raises really help to regain the strength in my weak leg!!
Best channel for fitness in general.. with out subscribing to a gym.. i learned so much and sharing.. professional work
your progression on the nordic curls is really strong. good job daniel. showing how it is done
nice video keep it up! also dont forget to train your ankle and other muscles on the foot too! no one trains them you cant really see a difference but it can really help with preventing flatfoot and ankle sprain and by training them you will get better increase in stamina and speed in runni ng/jogging than just jogging/running in sport/running shoes heres some:ankle twisting big motion and do it slow and running without shoes the running shoes are did the way that your ankle is stable so you cant get a ankle sprain but theres a sidedown that running with running shoes you cant train the ankles even the normal shoes are desinged to protect your ankle
Going to give this one a try. Thank you!!
thank you! Very well structured training!
Make a video on chest and back with bodyweight
I find running on the balls of the feet hits the calves well.
Never thought about it, but I can see that. You're doing a calf raise of sorts with every step haha.
@@omnistellar5647 barefoot running be hitting different
I'm currently recovering from a quad strain, haven't had good leg day in a few weeks. I'm going to put this on my list so that I can do it once I'm good to go! So excited!
Thank you, Mr. Daniel... Regards from Bombay, india
THIS GUY DESERVES ZERO DISLIKES AND MAXIMUM LIKES
Nice. 5 mins vid, a few basic exercises done perfectly. I'll definitely use this
Legendary workout for free love this help my karate
Holy shit, never thought of doing nordic curls using the smith like that. Feel like an idiot now, I used to wedge my feet under a barbell and it wasn't very comfortable.
Thank you very very much Dan. 🤝 Been struggling with these one.
He made this look like light work. I did these today and got mopped 😭. Great workout man thanks for posting! 🙌🏾
Oh yes, I like this workout alot.
The calfs....KILLER!
First excersise, if you only have low step up and too easy, move straight leg foot till heel in line with toes of other leg and lightly touch heel to floor. Move forward as needed.
your videoes are of great value, ⭐️⭐️⭐️Looking forward to do the leg workout based on this video. the biceps vid of yours works wonders in just two weeks💪🏻
Thank you, man, thats cool!
great workout with great explanation
Thanks for this brother!
Going to do this for 30 days from today 💪🏽
Your channel is not for a beginner.....it requires a great deal of strength to perform these
This is such a solid video. Well done man.
God damn i thought that was easy i changed my mind after trying it
A really great workout thnx Daniel keep it up 💪
That Nordic curl has another name, The Preacher Curl. Place your hands on the chest as if you're praying to give most tension to your hamstrings and calves. It's friggin tough!
Isn't preacher curl the name of a biceps exercise? Sitting down with your upper arms on this kind of inclined surface and then doing biceps curls
Just what i needed. Thanks Daniel!
Thank you so much Daniel! I'm really grateful
Mr. Vadnal dropping the knowledge right at bedtime. I love your timing sir! 👌💪
Hahahaha your profile pic makes it funnier because your lying on your bed😂
@@joshpalao6466 did not even realize lol
@@D_Jilla 😂😂
Good
Thanks for sharing
The squat calf raise was a demon
Very good, thanks for this video. 👍 👊.
Love it, no jump needed. I will add some moves on my lower body workout.
@2.14 "shtress, shtretch and shtrain" lol
Thanx. I really love this channel. 👍
I thought the Smithmachine was a terrible machine 😄
Great vid Dan!
Hola Daniel!
Big thanks for this great workout video!
You give me a good ideas...
I appreciate much of you man!
I hope everyone have a wonderful day!
☺
Great video man as always
Much needed one 🙌
Was already doing lots of these! BUT I learned when I got knee pain that I'm not using my butt enough / am over-using my quads.
My PT recommended doing glute bridge raises on a ball, and they look easy but are REALLY hard. If you don't have a ball, turn your feet inwards and you'll engage similar muscles, but the difficulty is far less due to the instability the ball brings.
I'm also doing clamshells, side leg raises, and lunges (but keeping my hip square and making sure my butt/hip is engaged, not my quads), and knee pain has gotten lots better.
So if you're seeing similar problems, talk to a PT...hopefully my experience helps looking into it!
Nice Dan. Very effective when done right. Good work bro 🙏🏾 💪🏾😄👍🏾
So good. Best channel, thanks
you also have to add an exercise for your tibialis a muscle most people neglect so it would be beneficial if you put it at the end of your work out knees over toes guy and atg mentor have good exercises for it
accidentally read the title as get skinny legs , i have never clicked on a video faster lmao
Lifting the toes on step ups is a tip I never thought of. Been cheating with the toes all the time.
Awesome workout! Thanks ✌️
Definitely adding this to my routine!!
Amazing 💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻🙌🏻
best bodyweight leg workout i've seen yet...
This is great! Many thanks!
Great info mate👌
You could even put a plate or something under your toes for the Squat Calf Raise 🙏
Great info vid as always.Great to see your not swaying to promoting training shoe sponsorship.Keep it up
If you train at home you can use an adjustable door pullup bar for the nordic hamstring curls. Just place the bar low and put a yoga mat underneath your knees.
Will add this to my routine. Now I am doing BBW and in that their is no leg day so this will be it to add.
I love this work out....beautiful sculpted legs
Nordic curl is so hard lmao i can't do half of the movement
Our boy Daniel
Does tip towing around every where help a lot too??🤷🏾♂️
Noup
very nice
What do you think about sissy squats instead of leg extensions ?
Hi there :)
Sissy Squats are simply a harder progression of the leg extensions. If you can do them properly, you can replace the Natural Leg Extensions with those for sure! Just be mindful of the added intensity to this workout, and adjust volume and intensity accordingly.
The activation I get from the squat calf raises is insane, cant think of any exercise that felt quite like that.
How is the step up different to one leg squat in terms of muscle rescruitment?
Both are same but one leg squat is harder because of the involvement of the non supporting leg which you need to bring in front of your body when going down, one leg squat also has some balancing component to it, you need to balance yourself or you'll fall right away so basically it requires more inter muscular coordination while step up is kind of isolation movement.
The high step action activates the glutes more than a floor squat.
I think if you'd stop halfway on a pistol squat like daniel did on a step up, there is no difference
it's focusing more on your glutes...
Thank you very much , bless you .
Form-question: Do you use a limited ROM in the nordic curl? 2:12 I see you are using a slightly higher box to put your hands on in the end of the eccentric. The box is not on the same level with the bench.
I recently tried to lower the intensity of hamstring-curls by holding on to a light resistance band with my hands that comes from above. This way I get a more controlled and slower eccentric even in the endrange, where I would otherwise loose control of the movement because it gets too hard. The resistance band makes it possible to straighten my legs and get them parallel to the floor. Do you think this is useful or is there even potential danger in it? Thank you very much for making such good content!
You and the buff dudes both worked out there