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Another week of lockdown. I hope you're all keeping well and not gone insane just yet. Today I want to provide you guys with the best leg exercises to do in lockdown if you have no equipment. Any of these exercises can be subbed in for a major lower body exercises in the bodyweight or dumbbell programmes I sent out.
1. Girlfriend Squats Hands-down, the best leg exercise I've concocted since I've had to leave my beloved barbell.
I call it the girlfriend squat, but that's just because that's who I put on my shoulders. Find your own girlfriend, or just a member of your household who's willing to let you squat them a few times.
I must warn you: this exercise is hard. It feels like a safety bar squat, but with a lot more pressure on the neck. Do not try this unless you are very confident you can squat the person; and be prepared to brace your abs harder than you ever have on a squat. I call it the girlfriend squat, but that's just because that's who I put on my shoulders.
Find your own girlfriend, or just a member of your household who's willing to let you squat them a few times.
I would rank this over the partner deadlift I've shown before, as you can work a bigger range of motion. Plus, I feel my back way more on these.
2. Pistol Squats Don't know why they're called pistols, they're just a single leg squat. This is more of a true single leg squat than a split squat, as we will all push somewhat with our back leg on a split squat, regardless how hard we try not to. As I state in the photo, just start at whatever height you can use good form on and gradually reduce. many people will find these really challenging, so be prepared to potentially only be able to do 5 or fewer reps at first.
3. Split Squat I used to call this the Bulgarian Split Squat, but that always leads to the inevitable follow-up, "Why is it Bulgarian?". I have no idea, so let's just call it what it looks like. Anyway, the split squat is definitely the least challenging of the three, but that could be a good thing if you found the girlfriend squats and pistols too challenging. Even if you're using the girlfriend squats as your main lift, split squats can be a nice acessory when done for high reps and with a pause. Try to keep your back foot flattened, like mine is above. If your ankles aren't enjoying that, just go onto your toes instead.
Remember There is still plenty you can do to stay strong. If you ever are low on motivation, remember that anything will always be better than nothing. If you ever have questions, don't be afraid to reach out, either through email or @cilloconnor on Instagram. Lastly, consider watching Rocky for some extra motivation. I re-watched it recently, and it still hits hard.
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Check out the 'Principle of Specificity' Podcast Episode