Your glute and ham selection are really just quad movements which involve the glutes and hams to differing extents. May I suggest 1) Nordic leg curls and 2) Suspension trainer glute-ham curls.
Some good additions for the lower body: Lower back: reverse hyperextensions, grab a park bench or some furniture like a bed, hold a weight between the feet for more load. Glutes: one leg hip thrusts, the hardest version is with shoulders and feet elevated. Hamstrings: Nordic curls (beginner = bend only at the hips, you can progress by trying to touch a more distant point with your nose, one leg = Deuanuis level), sliding curls on a furniture slider or slippery surface or ring leg curls or hamstring bodycurls holding a bar or rings with your hands. And inversion boots leg curls if you are fancy. Quads: to eliminate the technical difficulty of sissy squats hold something like a door frame for support or do them with the back against a smooth surface (door, furniture, pole etc.), if you use a rough surface the friction makes them much harder. Nobody has done one leg and full range of motion for now. And there are other quad isolation variations that require an anchor point or are harder to balance: Matrix squat, leg extension lever, kneeling leg extension. One leg is lunatic. Then there is the natural one leg press (friction resisted pistol squat), hard for both quads and glutes, you can start with a smooth surface and partial range of motion after normal pistol squats are easy. Rough surface and elevated foot for extra range of motion is harder than a pistol squat with 75% of your weight as added load.
Beautifully shot and explained. Dave, today I made my first muscle up on rings that you inspired me to two months ago! 😊 So happy to meet you on RU-vid! ❤️
Thank you so much for these videos. I've been looking to take my Calisthenics training to the next step. Many of these workouts look awesome. I'm going to try them straight away.
I wanted to say thank you! I've been recovering from a motorcycle accident that put me out of work for 2 months due to a foot injury. All your videos have been extremely helpful to keep me busy and motivated through this little journey! I can almost walk on my hands now so that I don't even need my foot anymore :D
Excellent vid showing a ton of options for the whole body. As always, your production quality is incredible, and you are a great instructor. Thanks for sharing these with us.
Thanks for this. I've seen a few well intended videos for beginners, but yours is the best so far. Some great ideas for things I might actually be able to do.
Just another great video! Please continue with doing videos. Your life is really interesting and you can share with us your healthy lifestyle, trainings, travelling or alternative lifestyle:)
Great video! Another 2 bodyweight exercises to target your entire lower body (more specifically glute medius, hamstrings and quads) are LUNGES and BULGARIAN SPLIT SQUATS. You can add different variables to make these 2 harder over time -foot placement, tempo, isometric contraction, alternating limbs vs non-alternating, explosiveness coming out the bottom, etc. Another benefit is that these moves are very athletic, so they transfer very well into the best full-body calisthenic exercise of all times: SPRINTS 🏃♂️
Hi I do like this video and you are really good. I suggest that you make other ones on singular muscle groups: for instance, a selection of exercises hitting both the upper and lower chest. You can do the same with shoulders, abs and lats. Thank you!
Yet before going into push pull split, u need to have strong “basics”. I started calisthenics one month ago, my workout was focused on push-ups and ring rows. Now I’m practicing the supports holds, and doing Ring dips (1-3) pull ups, push-up and rows. Definitely recommended
Thank you very much ! I am french so when you show what are the harmstrings for example, no need to look at the translation and return to video 👍 And thank you for setting english subtitle as fast as you upload the vidéo 🙂
With rings, for obliques, and overall side of the body, you can also do anti-rotation anti flexion exercises with the horizontal Pallof press and the Overhead Pallof press. start with iso holds on knees then progress from there.
nice one. I'd apreciate other one giving example of set, progression and some ratios to avoid unbalanced muscle chains (althought it may varie a bit with individual)
Awesome learnings as usual! Thanks for this! Out of topic tho, how's your Vivo shoes bro? Are they still as great as they were when you made a video about them? I really want a pair of that soon 😁
great video, wished if you could give more focus to gluteus medius and hamstrings, as they do really make or break the lower body. also the unilateral work, u skipped that part :P still great and there was a tip or two that I learned ^^
Stronger biceps- chin ups Stronger lats: chin ups Stronger upper back: pull ups Strongest biceps: pull ups Stronger triceps: dips Stronger triceps: push ups ( both target different muscles on the tricep Stronger chest: dips Stronger chest: push ups Stronger quad: pistol squat Stronger glute: pistol squats Stronger abs: too many exercises Stronger hame strings: ham curls Stronger calves: too many exercises Stronger shoulder: handstand / beginer: wall hand stand Stronger forarms: hanging Stronger brain: too many exercises Stronger penis: you dont want to do it Stronger lungs: hold breathe Stronger heart: any cardio Better stamina: cardio Stronger endurance: high reps Bigger muscles: light-moderate reps Stronger muscles: high reps
Hi Dave, have you considered the backwards bridge as a lower back/leg exercise? Holding it to start is hard, and then you can add in walking to make it harder - it’s a great compound exercise.
Awesome video! You definitely showed wide range of different exercises, that can help to target all muscles. I also recently made a video about how to train all muscle groups with calisthenics at home, maybe it can be useful too.
Just sharing a tip. To properly train your calves you must train with an overload. Calf raises are just simulating walking. Your calves are already used to that weight.
Don't you want to learn the flare? It would be a decent challenge for you. I'd like to see how long does it take to learn flare for someone who already achieved L and V-sit. ✌🏽
How does one train to do the balancing exercises, like hand or head stands, and the other ones for example. Obviously you got to start off somehow with them but not all the way, as one can easily maim themselves accidentally from it.
Just keep them retracted and depressed, and if you feel like your biceps can't handle the exercise by themselves (hence you engage other muscles like shoulders, even if not on purpose) reduce the angle (leverage to be precise) and make it easier. To change the angle just move your feet forward or backward until you find a position that allows you to do at least 8 clean reps! Let me know how it goes :)
Brother I need help I only have fat on my lower abs everywhere else is lean with tiny a bit of fat on quads but thats it how to lose this lower abs fat I started eating healthy for 2 weeks but I lost a lot of top fat now I have my top abs but not lower abs I can do front lever and lsit and muscle ups even bentarmhandstand
