Bodyweight exercises are handy to know when you can't make it to the gym. But these are so effective we recommend them even if you CAN make it to the gym. Here are the best bodyweight exercises to sprinkle into your regular workouts or use them to completely replace a workout here or there.
As long as you've got something to hang onto, you can build your legs just about anywhere. While critics dislike the knee-over-toe positions, it makes a massive difference on leg day when done correctly. It'll set your quads on fire, and it doesn't require any equipment, just something to hang on to for balance.
This is just one more bit of evidence that you can build big quads without a squat rack.
Okay, so you DO need a stability ball for this, but that's a lot easier to add to your home gym than a ham curl machine. And if you do it right, the back of your legs will get hit just as hard. Once you've mastered the basic variation, move on to even harder ones.
Like with any squat, the biggest limitations to your depth are ankle mobility followed by hip mobility.
Trying to force this movement without enough ankle or hip mobility is a great way to give yourself a steaming-hot case of patellar tendonitis. So if you're not there yet, start with the basic pistol squat progressions and modifications.
You can do them with a straight bar, parallel bars, or a dedicated dip station. But one thing we wouldn't suggest (for most) is doing the version where you're positioned between two benches. Here's how to do them:
If you have experience with the standard inverted row, you likely know how to make it harder: start with your torso more horizontal, add some pauses, or elevate your feet.
But how do you make it hit your lats, specifically? Try this version from Kurt Weber and move the focus away from the mid-back toward your lats.
This simple modification alters the bar path, placing more emphasis on the lats and less on the middle traps and rhomboids.
There are plenty of ways to crawl like an animal, and doing any combination will challenge just about every muscle on your body. But without a clear set of parameters or a goal, you may never find a strong enough reason to add it to your routine.
Put an end to that by using them in a challenge. Here's a way to combine a few crawls, add a push-up and ab exercise, and accumulate a lot of bodyweight work quickly.
Note: This is a test of your core and shoulder stability. Use smooth and controlled movements. If you haven't been crawling, practice before taking the challenge.
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