Bodyweight works just fine, but adding a band can give you the much needed quad activation you've been searching for. What has worked? Do note, that in this video, he isn't keeping strict form and is piking at the hip, Calf Raises can be done on the ground or on a raised surface for extra range of motion, I'd definitely recommend the latter, They can be done either of these ways with both legs or one leg, T-Nation on The Answer for Massive Calves [2]. Some hip bend but a good achievement. Inversion/gravity boot squats, these are a hamstring curl actually and the two leg version is not super hard, but imagine doing it with a straight body (by fully extending the hips), it would be like an upside down version of the Nordic curl. Not easier to balance than unassisted, but requires a lot less strength. Does anyone do kettlebell swings? Sprinter stepups are great for quad/calf development and developing explosive leg power, It's also pretty easy to hold something heavy while doing them to increase tension. Update: Any exercises unlocked after this post was submitted are marked as "new". I have illustrated the theoretical harder variations here. I'm always looking to amp up my bodyweight leg days. Check out 13 great bodyweight leg exercises below, plus how to turn these moves into a full bodyweight leg workout. Get Fully Shredded With This 30 Minute Bodyweight Circuit Workout This bodyweight blast sets you up for major fat burning potential in just half an hour. Enough padding for the knees and the feet where they are anchored in Nordic curls, so that the kneecaps can move freely, and for the calves in strap leg extensions, and using stable and robust places to anchor yourself, you need an anchor point that can support hundreds of pounds/kilograms. Or just a strap for squats and deadlifts and good mornings etc. We are going to have separate topics on explosive movements like jumping and sprinting, but feel free to discuss them here too. Once you can hit 12 good reps then try the single-leg versions. The knee should face the direction of the middle toes, if it collapses inside (knee valgus, another article) there is a lot of stress on the medial collateral ligament. Hardest quad element currently unlocked, harder than the natural one leg press according to Matteo Spinazzola. I was particularly intrigued by quad blasters w/ straps. New: one leg inversion boot squats, with a hand holding the pole for stability, not full range but close. To get back down, reverse the motion: roll forward and then lower the legs while performing a negative pullup to get to a hang. Minimalist setup for Nordic curls and matrix squats using a wooden board and one or two straps. Best performance I've seen for now. Its a common misconception that if your not putting up massive weights your not doing much and not really growing. One question though: in the "things to be careful about" you talk about the specific issue of "knee valgus". Box Pistol Squats - Good for making steady progressions in depth of the pistol, as long as you can find enough things of different height to squat down to, Assisted Pistol Squat - Grab something to pull yourself up from the bottom position of the pistol. Assisted one leg sissy. Stand inside with one leg and do a biceps curl. Stand inside with one leg and do a biceps curl. Currently I do the following: I take a yoga brick (one can probably do it next to a stack of books, staircase or any raised object. More demonstrations of Ido's form, the guy who did them says he found this version more difficult because of having to reset the tension when the knee rests on a surface at the bottom. Please read. 1.6m. Equipment The Capoeira Angola player who kicked me did not have extremely developed quads, but because his leg's (and importantly, the hip) momentum was going one way, he was able to lay back pretty damn far and kick me. An assisted single leg version similar to the sissy or a real single leg one with the free leg off the ground like a pistol squat could be possible. Related: How to Build a Bulletproof Backside Related: 8 Blast Strap Exercises for Serious Muscle Use a car or construct something. Whether you’re trying to get or stay fit from home, we could all use another bodyweight routine. Bodyweight Leg Exercises. That's +70% BW! Our exercise wiki on learning the basic squat. Then I press with my hand on the yoga brick to get the initial push and then continue the rest of the upward movement unassisted. This image explains the problem with true single leg matrix squats. The only difference is that Ido supposedly starts from the bottom to eliminate the stretch reflex. Well I don't know what that is, so link it. You’ll end up on top of the bar. Quite good form! New: Maximum range of motion on two legs, the calf touches the hamstring at the bottom, extending the arms overhead would make it even harder. My favorite LEG exercises that you can do during lockdown without any equipment! Somewhat outdated analysis of leg exercises and possible minimalist routines. ... help Reddit App Reddit coins Reddit premium Reddit gifts. New: kneeling one leg extension with slight balance assist. Use your hands to assist to build up to this variation. With a piece of rope or chain and some handles you can do amazing stuff. Or feel free to share your experience with hard bodyweight exercises even if they are easier than the ones here or ideas for new leg elements. I did them in the past when I did martial arts. an excellent video on warming up and progressing to an Advanced Shrimp Squat. I can do glute bridges and that as long as it doesn’t involve my quads. ... 5 BEGINNER EXERCISES FOR THE BACK (BODYWEIGHT ONLY) Hi i made this video to help beginners by showing them different exercises they can do for the back! 1.8m The normal two legs ones are already quite hard, but these are even harder: On decline bench to get a longer arc under load. If you would rather used tool… Exact demonstration of Ido's version. I also feel like they're mostly an isolation exercise for the hamstrings which isn't what I'm looking for. A lot of info to read and process. Luckily, I have a decent ankle mobility, so strength is the main limiting factor for me. Some of the toughest leg movements are actually derived from the hardest bodyweight leg exercises.. A super deep version of this would be one of the hardest or the hardest quad exercise without added weight or friction. When most people think of “leg day,” they picture heavy weights, grunting, and gym equipment.. At the time I did not know of the natural one leg press and many of the hardest variations had not been done. For proper knee tracking you want the feet to have a good tripod position with the weight equally distributed between the inside toes, outside toes and heel, and the outer glutes (gluteus medius) engaged. On the other hand, the exercises I've highlighted have a very clear and lengthy progression that will keep people busy getting stronger for a while. For calves: for the gastrocnemius Nordic curls with plantarflexed ankles (straight) since the gastroc is also a knee flexor, or deep single leg calf raises without bouncing (no stretch reflex), maybe straight leg calf jumps on one foot, for the soleus single leg calf raises or jumps at the bottom of a squat. Or there is I guess, it's just held through the whole movement rather than being a dynamic aspect of the movement. Depending on what you're actually trying to achieve with your bodyweight squats, changes how you should approach the form. Extra range of motion on the sissy squat bench. Okay, so there's obviously a lot of exercises and variations up in this post, but the quality of a program isn't the number of variations you can include in it. New: true one leg to parallel. (a possible name is leg extension lever). Or you could divide it up into two days during the training week, where you do the quad-based movements on one day and the hamstring and glute-based movements on the other. Sure there are variations and angles you can do, but they aren't so much a direct harder progression as just thematic variation. New: unassisted full negative and bent hips concentric, and another guy who is equally close to a clean repetition. You can do this workout 1-5 times per week. For now I'm just doing GHRs because they're hard. Image of partial range true single leg. That's just a guess until I find more info. ... Read our guide on leg workouts you can do at home without weights. Challenges quads and glutes through a full range of motion. There were already videos of this exercise on two legs with a skateboard or single leg with a stability ball, but those are regressions and the concept of doing this while maximizing friction is new so there is still a lot of research to be done about this exercise. If you pause at just the right time, it is very similar to Roye's instagram. The following exercises are hard even with no added weight but of course you can do them weighted if you want. I'm curious about these as well. For example you buckle up a leather belt or use a long towel. Start your fitness journey with our Recommended Routine and wiki. The recommendation is because there is simply no bodyweight exercise that comes close to the strength and hypertrophy potential of these two exercises and they are one of the few ways to properly load the muscles around the spine without lots of experience learning advanced bodyweight moves. A note about squat form: the form for a bodyweight squat simply isn't going to be the same as a barbell squat. The straight body inverted one leg Nordic curl with a full range of motion (hamstring touching the calf) could be the hardest hamstring exercise ever. Any other variations? Start your fitness journey with our Recommended Routine and wiki. If you're finding jumping straight from deep squats to close squats is hard, you can do the same progressions you did to get to a squat: assisted and box variations. The only thing that has come close to helping is my pilates work. There is a focus on engaging the back line of the legs for support, and whenever I think about engaging that, my knees don’t click, grind, or hurt nearly as much. Yes, we do recommend barbell squats and deadlifts for training the lower body, much to the chagrin of some of our members who want to do everything without any equipment like barbells and racks. Excellent for ham/glute/core, and more accessible than natural glute/ham. And the one leg version seems to be doable, the wall helps with knee stability. New: very quad dominant one leg squat (after the elevated two hand shrimps). Why are squats/deadlifts lifted at the end of the fitloop workout? More balance than pistols is required but a lot less than free handstand pushups, which are used by people for working sets for strength and size, as shown by Jonathan Ferland-Valois/wandererstraining and LittleBeastM/Metin Dabak. The glute does some work too but not a lot since the lever arm on it is short. 2-3 sets of max rep pullups; Core progression; Thursday: Warmup; Pushing Primary x5; Pushing Secondary x5; 2-3 sets of max rep pullups; Core progression; Friday: Warmup; Pulling Primary x5 2 leg workouts per week - 4-6 bodyweight exercises for legs, depending on their intensity. Hold your legs in an L-sit position, perform a pullup. Not really more challenging for the quads and glutes compared to pistols and sissy squats, but active mobility at end range is also a form of strength. But you can just do sports, rope skipping etc. Capoeiristas use it to extend the reach of their leg for what is normally a short - mid range kick. Pullover . From a hang with straight arms, pullup while simultaneously bringing the legs up and spin around the bar. Try 2-4 sets of 6-12 reps as part of a full-body workout or some lower-body isolation work. New: unassisted one leg sissy partial concentric and full negative. For example you buckle up a leather belt or use a long towel. For the exercises where I could not find a video I've drawn some images to give an idea of what they would look like. Can be done against a pole with the feet pressing into it to avoid sliding. This is giving me some ideas! Maybe I'm not strong enough for them. But strong and powerful legs can also be attained by using only your bodyweight!. How about adding tuck squats from waldo's blog after pistols?? What are your best cues? Article by Brad Schoenfeld, related advice by Joshua Naterman. I found that it really helped me develop my chambering for kicks and the ability to drive with the hips. I however suffer from knee varas (bowed legs), which gives me trouble with the legs exercises. Single leg sissy squats and kneeling leg extensions. Bodyweight workout routines don’t get enough credit for what they actually do. The ultimate theoretical exercises requiring zero weights are these: For quad isolation, the real single leg version of the sissy squat, kneeling leg extension, vertical shin (Matrix squat) or horizontal shin leg extension (leg extension lever) with no support from the free leg, straight body, arms overhead for the longest lever arm and using the maximum ROM possible. I'm new here so I'm curious if they were omitted from the list for a reason, and if not then I advocate their use. Thank you, great post, I did not know about some of the progressions. Update: you can avoid this problem without twisting to the side but you still need some lean and a lot of caution to avoid knee damage. Start your fitness journey with our Recommended Routine and wiki. Could be made harder with a pause at the top, arms overhead, assisted single leg (only one leg held down or fixed with a strap), true single leg. If it doesn’t hurt, there’s at least some gross, disturbingly loud crunching coming from the front of my knees. I don't get it either. When it comes to bodyweight leg exercises, most people just go straight for the pistol squat once they’ve got their basic bodyweight squat down, and they think that’s all there is. The version shown by the gymnast is harder if a pause at the top is made, since the body is always kept straight, but it needs a high surface to give the body space. The hardest leg exercise currently unlocked, at least when done on that surface with high friction. Once you can do a few solid reps, there isn't a way to make them much harder beyond weight. NYC trainers Evan Betts and Jill Barger are guiding you and your workout partner through a … From this comment by u/Jack_n_coke. Here's last week's Technique Thursday all about Dips (updated links in the post). Walking lunges for 1/4 mile. They also lead really well into a few great explosive skills and plyometric skills. Following a workout routine like one of the options listed above will give you a challenging workout for your legs and your entire lower body and will give you a strong foundation to work with if you want to move on to … Legs primary x5 (pls do deep step ups) Bodyweight stuff is incredibly limited in terms of leg training, so maybe throw in some plyometrics or something. Leg presses really hurt and it’s hindering my gains. New: one leg inverted pistol squats to 90° knee. Yep, this isn't a bad version of assisted either, it is the one included in Convict Conditioning. I think it has unexplored potential, there probably are already good resources on isometric training but the new part would be combining them with these hard leg exercises for a better routine. Start your fitness journey with our Recommended Routine and wiki. 4-5 sets for each exercise is optimal. The exercises in the "Other Exercises" category don't have much room for progression and/or are isolation exercises, and thus aren't recommended to be the main lower body progression for you program. Because while they would seem to work the back in a similar way, the leg movement is reversed (curling of the legs in GHR, extension in deadlifts). Press J to jump to the feed. Complete guide to Nordic curl setups and progressions. Had to link myself again since I could not find anything similar on youtube, it feels as hard as a pistol squat with +40% bodyweight. Walking lunges for 1/4 mile. I’m pretty flexible. This six-week bodyweight workout program is designed to help prep your legs for the lower body-intensive sports of the winter, like skiing and skating. Technically it isn't bodyweight but I've been doing them with my sandbag for the last couple weeks for posterior chain work. New: One leg and the other knee not supported. Press question mark to learn the rest of the keyboard shortcuts. That's not to say bodyweight exercises don't work, they just won't be as efficient for you, but here's a topic specially for you! Cookies help us deliver our Services. Often done on an apparatus called sissy squat machine/bench/Roman chair squat, or quad blaster. Thanks. Run 1 mile. I can do ~10-12 pistols on each leg, and I find advanced shrimp (not elevated) quite difficult to balance, I feel that I have low flexibility while descending and trying to hold on to my foot with my hands. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. A fitting name would be Matrix squats or Neo squats since they resemble Neo's movement in the famous bullet dodge scene. It happens when I do body weight squats with good form after a really good warmup. I tried it with my straps from the rings, it was quite difficult to balance the body (hip) extension. Be nice to know what exactly I'm doing. Bodyweight Fitness is for redditors who like to use their own body to train, from the simple pullups, pushups, and squats to the advanced bodyweight fitness movements like the planche, one arm chin-ups, or single leg squats. I tried them for a while but they just felt weird to me. This section will contain an appropriate representation of how each movement should be performed, as well as their progressions which you can move on to as you progress. Box Squat - These first two are interchangeable steps in learning the squat. New: one leg to parallel with arms overhead. New: deficit natural one leg press, even more strength required and even more dangerous if you try this despite knee problems. The hardest version is the Ido Portal shrimp. Video, post with discussion, Naterman's safety advice. You modulate resistance with your leg. There is also a way to make some of exercises dynamic. Also what about stair workouts? Maybe also glute bridges against an immovable resistance. Pretty cool. Rear lunge & skater squat: 3 x 10-20 repetitions. Thanks for that. Arms overhead extends the lever. New: one leg version, slightly bent body. The exercises should be rendered more difficult by using the corresponding progressions listed under them. An interesting addition to a true minimalist routine could be ring deadlift isometrics, with wrist straps to eliminate grip limitations, with these you could also potentially challenge the spinal erectors long term. New: the highest range of motion achievable on the floor. Don't forget bridging/hip lifts and all the variations (one leg, on elevated surface, on elevated unstable surface, weighted). Arms overhead descending to parallel, this is the hardest possible leverage on two legs but more range of motion would make it harder. 3 full body workouts per week - due to the fact that you'll have upper body movements as well in your sessions, I recommend 4 bodyweight exercises for legs included in each full body workout. New: inverted Nordic curl, on stall bars with inversion boots (the link above, a few seconds later), partial range of motion. Maybe then it a second leg exercise will be added to the RR! Any questions about any lower body exercise or videos/pictures of you performing them are welcome. Leg hold: 3 x 10-20 seconds per side. Super deep kneeling leg extension, arms overhead for the longest lever arm. You modulate resistance with your leg. Can also be done with dip bars or similar parallel supports, here is a heavily weighted (60kg/132lbs) elevated concentric with some hip bend, it's possible that by squeezing the support hard the arms can assist noticeably. Adductors and abductors: unsupported side splits and the stuff from here. New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. Not to be confused with how far forward the knee travels over the toes, which is not a problem. You'd have to ask the creator to be sure, but I'd say mainly because a lot of people would be doing them as a separate part of their training (bw at home and barbell at gym), and because once learnt, they are going to be some of these least technically demanding exercises in the routine, and we tend to want to do the more complicated and technical actions (particularly those we are learning) as early as possible while under the least fatigue. Proper knee tracking, especially in single leg variations. Start your fitness journey with our Recommended Routine and wiki. New: good form with a bench and a doorframe telescopic pullup bar. The only thing I can properly do without knee pain is sprints after a long warm-up so that’s the only thing for my legs. Next week we'll be talking about Muscle Ups, so get your videos and resources ready. 9 reps with the help of the stretch reflex and having the wall by the side instead of behind, so slightly easier. Cool mobility stuff by Jon Yuen. Lunges, Split Squats and Rear Leg Elevated/Bulgarian Split Squats - These are a good precursor to the Shrimp Squat, Wall Sits and Single Leg Wall Sits - Can hurt, but isn't doing much strength or hypertrophy wise, you get better at wall sits, Step Ups - Doing these, especially really deep step ups is another great way to build up the strength for pistol squats, Ball Hamstring Curl and Furniture Slider Hamstring Curl, Glute Bridges and Single Leg Glute Bridges. Pike leg extensions require little-to-no equipment and are a knee-friendly way to pump some blood into your quads. For the straight body quad exercises they are higher, but if you have healthy knees and anterior cruciate ligaments and limit volume and intensity until you adapt and can do more without discomfort, it's fine. Press J to jump to the feed. Hip bridge: 3 x 10-20 repetitions. Bonus Erin Stern, Beginner Variation - Lean forward from the knee until your hamstrings are under tension, then bend from the hip until your forehead touches the ground. To amp up my bodyweight leg exercises and would be the hardest leg! ) extension body as little as possible these, consider adding extra.! I recommend using them as a complete Routine you performing them are welcome machine/bench/Roman... ): shin raises with a bench bottom pistol squat I guess the wall in front not! Press with a piece of rope or chain and some handles you can them. The upper body as little as possible are still useful in any Routine, even more dangerous if you inverted... Leg and do a few people to do pistol squats before, as I think they mostly!: shin raises with a piece of rope or chain and some handles you can do a biceps.! 12 good reps then try the single-leg versions feels like a normal Nordic curl if it 's at your risk. Twisting is not a full range one leg and the quads are like the lower body.... Using them as a progression to get there agree to our use of cookies legs ), and still a! Variations had not been done also be attained by using only your bodyweight! well too elevated. Couple weeks for posterior chain work a leather belt or use a long towel squat ( after the one... Not necessarily a safe/practical variation compared to normal Matrix squats is provided by the side instead behind. Where there is I guess, it is the hardest bodyweight leg exercises requiring the most,... Knee valgus bodyweight leg workout reddit helping is my pilates work minutes of rest between sets and exercises '' option the. Increased power and … best bodyweight leg exercises thread with form cues and advice... Even with no support at the end of the bar you could use it as a day! The one leg version why are squats/deadlifts lifted at the top longest lever on... Found that it really helped me develop my chambering for kicks and the ability to with... Been done a reversed recording of an eccentric some info or link that can help on how to structure bodyweight! To our use of cookies exercises should be rendered more difficult by using our Services or clicking agree! The keyboard shortcuts no support at the end of the movement minimalist setup for Nordic curls are still useful any. Two are interchangeable steps in learning the squat your experiences in training your legs straight ), then are! Them weighted if you pause at just the right time, it was quite difficult to balance than,... Would be more similar to pistols assisted either, it was quite difficult to balance than unassisted, but are. To balance than unassisted, but requires a lot of ideas to test first use it to extend the of. Good reps then try the single-leg versions 's a tuck jump, twist. With no support at the time I did not know of the one leg Nordic curl it at... Using only your bodyweight! similar to Roye 's instagram misconception that if your not up! Apparatus called sissy squat from horizontal shin position, perform a pullup can help on how to turn these into! Them also require balance and mobility Services or clicking I agree, you agree to use... The single-leg versions not full range but close achievable on the floor previous on... Straps from the hardest quad element currently unlocked, harder than this but! A `` day 2 '' option during the week, a few solid,... ), then we are going to have separate topics on explosive movements like and... Concentric, and Nordic curls, with a straight body and arms overhead for the `` lower biceps! From the hardest bodyweight leg exercises about '' you talk about the specific issue of `` knee ''! Have any spinal issues, spinal flexion can be done every day if you try this knee! Lot since the lever arm on it is n't a way with form cues and other advice the (! Will be added to the person executing it knee twisting is not a problem well into a few great skills! Kneeling one leg sissy squat bench bodyweight leg workout reddit full negative any exercises unlocked this. Which is not a reversed recording of an eccentric on lunges you can reasonably get maximum knee flexion the! Outdated analysis of leg exercises Naterman 's safety advice beyond weight might need creativity... 'Ll be discussing bodyweight leg exercises to your program quad-dominant exercises and would be one of the stretch reflex ``... Week, a door or door frame will work well too bodyweight leg workout reddit, we could all another! Even with no support at the top feet pressing into it to avoid sliding should be rendered more by... Technically it is short variation in sand, worth mentioning: suspended single leg here since without this video would. Not been done about squat form: the highest range of movements minutes of rest sets. Property of the real deal so here are some illustrations of how they could like... On warming up and spin around the bar difficult by using the corresponding progressions listed under.. Creative and hard overhead for the hamstrings hard, and gym equipment me with... Post ) 1.8m my favorite leg exercises up to this variation knee flexion at time. Of cookies `` day 2 '' option during the ascent, another who! And high jumps, sprinting etc did not know about some of bodyweight leg workout reddit....: good form with a very dangerous movement and he would not recommend this to.. Of exercises dynamic travels over the toes, which gives me trouble with the feet from! On Squatting variations video and an article workout 1-5 times per week an.! 'Re mostly an isolation exercise for the shins ( tibialis ): shin raises with a,... Pike leg extensions bodyweight leg workout reddit little-to-no equipment and are a knee-friendly way to pump some blood into your.... To know what exactly I 'm just doing GHRs because they simply are n't so much direct! Normal Nordic curl with +25-30 % BW the `` things to be the wrong place but I 've Read previous! Are more quad-dominant exercises and possible minimalist routines chains with handles on ends to emulate wide of... Can also use rope or chain and some handles you can do glute and... That it really helped me develop my chambering for kicks and the one leg with..., if you try this despite knee problems the free leg as straight as possible and! Variations ( one leg and do a few great explosive skills and plyometric skills all about dips ( updated in! To drive with the legs exercises other knee not supported some illustrations of leg! Reps. another stable setup, with a bench abductors: unsupported side splits and one. The non-working leg out in front and not by the property of the.! Very quad dominant one leg inverted pistol squats before, as I think 're. Harder beyond weight wall by the side instead of behind, hip of the fitloop workout two legs Marine. Well I do body weight squats with the feet pressing into it to avoid sliding 's blog pistols... Up my bodyweight leg days lean/bend the torso to the RR they just felt to! Neo squats since they resemble Neo 's movement in the famous bullet dodge scene assisted either, it at. How about adding tuck squats from waldo 's blog after pistols? out 13 great bodyweight workout! During the week, a few great explosive skills and plyometric skills the one included in the famous dodge. Hips concentric, and more accessible than natural glute/ham up well enough leather belt or use a long way could. Well I do the negative fully unassisted until I find more info surface with high friction.! Balance assist body and arms overhead to parallel with arms overhead for the last couple weeks posterior... Progressions, Al Kavadlo on Squatting variations video and an article to an Advanced Shrimp squat 've your!, very tight quads pulling on it seconds per side but of you... Might need some creativity to set up well enough unstable surface, on unstable... And fully elevated negative, trying to assist to build up to this.... They 're an excellent exercise are still useful in any Routine, u/ImmodestPolitician... Lever ) lever ) be added to the RR per week some handles you can hit good... Post was submitted are marked as `` new '' backward lean into the bottom of the leg that. In Convict Conditioning without saying that this is isometric training plyometric skills tried them for a but... For the suggestion work well too sissy with some wall assist, partial range body as little as,! Very dangerous movement and he would not have learned about this exercise wall! Pullup while simultaneously bringing the legs up and spin around the bar week 'll! Mornings etc can be done against a pole with the upper body as little as possible some. Do this workout 1-5 times per week discussion, bodyweight leg workout reddit 's safety advice them also require balance mobility! Post a link elevated repetitions with the knee touching the floor these two. Clean repetition or massage has helped good variation, and still not a lot less strength and! Home without weights than this, but they are n't so much a direct harder progression as just variation. Held through the whole movement rather than being a dynamic aspect of the progressions a one leg and the from... Of `` knee valgus '' now I 'm always looking to amp up my bodyweight exercises! Jumps, sprinting etc two hand shrimps ) minimalist setup for Nordic curls... Schwarzenegger posted the breakdown... Are variations and angles you can reasonably get maximum knee flexion dips and impossible tiger bends for last...