hey everyone Daniel Darden all here for Fitness fa Q's I'm joined by Gabbar scepter no thank you
brother no problem you're going to help me teach the people how to build bigger legs by bodyweight
so we're going to show you some of the best exercises to target the quadriceps anterior
chain the posterior chain being hamstrings and glutes as well as the often neglected and often
forgotten cars let's get to it let's kick things off with the shrimp squat this is essentially a
way to do step ups if you don't have access to a high step just because it puts you in a similar
knee and hip angle that you would be during a step-up and the exercise can also be progressed
from the floor to a small elevation and achieve a very similar effect to that step up let me show
you what it looks like right the reason why it's replicating that step-up position is because look
my hips in about 90 degrees which is what you'd be doing with a step-up yes okay so with this
one really important when you do it to try and float off this back leg what I mean by that is
just come up very gently so leaning forward yeah up square the hip up to my degrees just to get
that full activation of the back loop down watch this knee trying to keep it over the toes down
gently one more rep just watching how I'm floating so you can lift that back leg forward up and then
reaching back that knee is out like that so you can you from here but yeah it's like a step up
yep come back down again let the knee contact first with the knee contact first good now go
yeah lift the heel up first now lean forward okay good come down slow slow to changes I
want you to make that's very common for people is going bit slower at the transition okay and
keeping your back straight of go from off lower you mean on the central pawns in all the way up
so you're floating off that back leg so looking up last proud posture oh yeah see very good
okay what's happening here it's pretty normal to range of motion it's very deep
it's that line degrees or even walls so in that case if people are struggling you just
reduce the range of motion exactly so let's pretend you're a beginner you're
not because your face bro your face yeah so stuff then start with the back knee on that
it's like slow slow slow yeah slow slow slow perfect that's done okay Garbo so one of the
best ways to build strength and muscle through the hamstrings is the Nordic curl eccentric
this one it's brutal you're lengthening and strengthening the hamstring and as you're going
to see it's extremely hard I'll show you how to do it with a setup like this where you can fix your
legs underneath something soft for the knees and something ideally soft for your Achilles and carve
with are fair if it's soft it doesn't make you a soft person for training with those conditions it
just means if you're more comfortable you can produce more force which means you get more
hamstring growth and development so here you'll need that beforehand let's we're doing eccentric
switch once then just in our face so to start with you get some hip extension nice and tall I
like to create fists here with the hands to get some full body tension and then going to lower
down lower it down lower down as much as you can as much as you can control it control it control
it here you're pushing back up and then you set yourself up again and then go for it again with
this one if you're super strong you can stay in full hip extension that's the goal to go all the
way down if you're new to the exercise and you want to build some more volume then I'd recommend
keeping a slight hinge and doing it like that but the eventual goal is like this I want to show you
now how to modify the lunge or split squat to make it absolutely insane for the quadriceps
or the answer or chain just a small modification of your form is going to make it possible for you
to overload the quads with just your bodyweight yes and now stay leaning forward come back up
to the top don't come back stay lean forward I keep your name contact with my head keep it in
contact with my hand oh yes yes now stop there go straight down the next rep yes go keep going
so the beauty of this one you're not allowing the quadriceps relaxed because the nays beds all with
magically spoke legs yeah and the cue to always go forward I think it's absolutely crucial like
doing a pseudo push-up the Bellini now there's going to be people screaming in the comment
section that haven't been informed is me past the toe pads they're dangerous can't you run without
putting your feet in front of your toes if you can then to summarize we're doing a bodyweight
only exercise we need those demands going through the quadricep we want that shearing force through
the knee because that's what it takes to actually overload the exercise and make it challenging
enough if you told me should someone that has a previous injury do this exercise that has no
conditioning or experience that's a different story then you have to assess the person and
it's probably wise for them not to do it yes but for a healthy person common sense right if
it's if it's causing joint pain then you need to take things slowly but if you've progressed with
this movement but I'd be fine I'll stay so as I mention at the start of the video I want to
show you another posterior chain exercise working inspired back glutes as well as your hamstrings
the good old fashioned back extension so this one I'm going to show you a partner variation
with Gabbo but you can also do this using a wall with some creativity and I teach you how to do
that in the littlest legs program I want you to try and create a global arch through your
back by lifting your chest and then every other vertebra good all the way back down back up again
what I like here with what GABA is doing is he's got his elbows pulled apart so he's getting that
full activation of the back and relaxed there what you can do for a progression beyond this because
bodyweight exercise is all about leverages and making the body position harder so the muscles
work harder is bring your overhead into a wire position comes facing up towards the ceiling
rotate your thumbs so they're facing up yes good good good good retract your shoulder
blades together feel your lower back muscles working and relax good job so as you can see
from gather doing that one he was just absolutely lighting up this whole posterior chain he's back
lower back glutes hamstrings pretty hard for it feel a simple bodyweight exercise yeah yeah yeah
awesome I want to finish off this video by targeting the carbs and showing you a really
effective way to target this often skip muscle it's bad enough people skip leg day people tend
to skip carbs even more they skip work so very important for developing the aesthetics of the
lower body as well as just general function I want to show the people a different one to target the
soleus okay this one is a muscle that sits on the side of your car and it really gives that rounded
shape so in order to do this one we're going to get down into a squat position and I want
you to use this pole okay that's perfect to hold me on here for balance you're going to come off
the heels leaning forward is this so get ready this is got the upper okay lean forward a bit
yep now drop the heels down good now go up all the way all the way maximal contraction of the
car whew we're not doing these little reps we're going all the way keep going that up and I want
you to pay attention to a slow eccentric that's got a shake it's got a shake it's got a shake
it's go shake good cop again what I like about Gabor's technique is he's sitting down in the
squat - that's really going to load that soleus and gas rock as well to a certain extent we do
warm up explosively or now one second although soleus is more of a postural slow twitch muscles
right you probably want to use more of a constant tempo of with a pause at the bottom pause the top
hold it's a steady steady for that one it's going to be perfect great so for this type of stuff you
want to be doing moderate to higher reps because like I said a postural muscles so twitch and the
cars get used so much yeah we're working every single day anyway do you think a set of six or
eight reps is gonna cut it no what a volume lot of reps is is very important for this one
absolutely let's finish off the video by just saying that in terms of building muscle by body
wave it can be done it can definitely be done absolutely it's not going to be easy but you
need to have the right approach with training frequency exercises your sets and your reps and
for those people that are traveling or they don't have access to a gym or they just want
to use their body weight to to train it can definitely be done sure so if you're looking
to bring all this together and have a training program that shows you the what how on the wire
check out Fitness fa Q's calm our limitless legs program will show you how to get jacked by body
weight awesome thanks guys for watching and I'll see you very soon on fitness fa Q's peace out