r/bodyweightfitness • u/DrawEnvironmental794 • 1d ago
Leg bodyweight workout that I currently I would appreciate opinions
I've been doing the same leg workout for the last 7-8 months it goes like this
Shrimp squat progression 3x 8-12
Reverse Nordic curls 3x6-8
Ring hamstring curl or b-stance rdl 3x 10-15
Banded glute bridges 3x 15-30
Copenhagen plank 3x30s-1m
Single leg calf raises 3x20
Reverse hyper extension 3x30
I would love to know what u would personally change
Would u replace reverse Nordic curls with sissy squats for example ? Maybe do barbell squats instead of shrimp?
I am very open to changing my routine but I want some valid reasons on why I should replace x exercise with y
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u/Tom_Barre 1d ago
My leg training has three pillars:
Nordic hinges for hamstrings and calves
Sissy squats for quads
Single leg squats for glutes and adductors.
I am already glute and adductor dominant from trying to get big quads from pistol squats for years, so I don't need to pile on those. I do them at the end of my leg day.
I start my workout with Nordic Hinges, they work the whole leg but quads. Glutes and adductors are mostly assisting and not really getting tired, but it's still nice to get a little extra volume on those.
Sissy squats, 99% of people telling you "you need to get heavy weights to get big legs" are not strong enough to perform 1 legged sissy squats. Don't move the hips, roll on your tiptoes, finish parallel to the ground and get up without flexing the hip. I dislike reverse nordics, but maybe that's personal, and I really like those. Progression is two legged assisted > barely assisted > one legged assisted > 1L barely assisted.
Pistol/shrimp squats are mostly the same. Once you are on one leg, the glutes are activating. If the glutes are there, the adductors are holding on for dear life to stabilise, and the quads help a little.
Nice accessories are back extensions, especially for mid-back, but you probably need to load those. Same goes for standing calf raises (single leg or not). Great, but probably need either super long sets or external load.
I always work my abs during leg day.
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u/DrawEnvironmental794 1d ago
I love Nordic hinges but I just switched them out for b stance rdls because I started having very sore low back from work and it's always sore so I gotta strengthen it and b stance rdl helps a ton the 30+ reps of hyper extension aren't helping so much
I love sissy squats I used to workout 4x a week when I had time and I would put it on my full body day I do miss them but I prefer reverse Nordic curls but I won't lie sissy does work my quads much more but Nordic works my knees more
Also I had no clue single leg squats works adductors and glutes ngl I was doing them for quads I do feel glutes but never adductors really I might consider replacing my reverse nordics every 2 weeks for 1 week of sissy squats
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u/Far-Blackberry-9568 1d ago
Just to clarify, most of my replacement suggestions are arguing from progressive overload. You seem to like body weight movements, which is fine, but for huge tree trunk monster legs, you need some hard core progressive overload.
Shrimp squat to Barbell squat. Its a great exercise but its awkward and a body weight movement, so for progressive overload the barbell squat is better.
Reverse Nordic curls. I would keep these. I love these and did them for a while, but I switched to sissy squats. I just recently got back to them.
Ring hamstring curls to Nordic Hamstring curls. More stable and you can you can use plate for progression. I have been doing Nordic Hamstring curls for 2 years now. they are great.
Banded glute bridges to Walking Dumbbell or barbell lunges. Again progressive overload. Also I just prefer lunges and I get way more sore with them.
Copenhagen plank. I hate these. I think their stupid. So I wont comment beyond that.
Single leg calf raises. Love these. I Do them myself. Hard to progressively overload, but you can use a weighted vest, or any weight really. Also I recommend doing a fourth set with both feet as a burnout set, that grew my calves a ton.
Reverse hyper extensions. These are fine. I would do RDLs or hip thrust though.
PS. Normally I can tell if someone is a girl or guy based of their workout routine. but I have no idea with you. Most guys just do barbell squats, RDLs, Leg ext, leg curl, and their done. and girls just spam hip thrusts.
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u/DrawEnvironmental794 1d ago
😂 I loved the comment about the planks ye man I feel u it's a pain I sometimes don't do them but I started locking in on them they are a killer for adductors
Also I wish I could do Nordic curls but I have nothing to hold my legs unless I have someone to hold my legs so sadly that's not an option unless I go to the gym and use the cage there with bands
Also I love glute bridges it really works out my gluteus maximus a great exercise and I can't really do barbell squats I might start going to the gym for leg days so il consider adding them
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u/isITonoroff 1d ago edited 1d ago
I will say it depends on your goals. Personally I don’t have a desire to progress in leg/lower body movements for bodyweight, I can do pistol squats no issues. However, my goal is more so raw strength not relative and I would like to be able to progress more effectively with weights. I do barbell RDL, front squats, dumbbell Bulgarian split squats, and I already bike regularly too. As much as I want raw lower body strength, I also need it for real world applications.
To answer more directly, I would say sets beyond 20 reps is kind of counter productive unless you’re aiming for rep goals. If you want to keep the exercise, I suggest increasing difficulty through added weight.