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. 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. I have not seen videos of the real deal so here are some illustrations of how they could look like. New: inverted Nordic curl, on stall bars with inversion boots (the link above, a few seconds later), partial range of motion. You'd need to lean/bend the torso to the side to balance yourself. New: one leg inverted pistol squats to 90° knee. New: kneeling one leg extension with slight balance assist. The BodyCraft XPress Pro is a solid home gym with a chest press/fly, pulldown, cable pulley station with adjustable arms, leg developer, and leg press. The hardest version is the Ido Portal shrimp. I’ve narrowed it down to very, very, very tight quads pulling on it. Program would depend on your experience and volume capacity. For example you buckle up a leather belt or use a long towel. 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. Shop at Amazon. 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. New: one leg to parallel with arms overhead. New: good form with a bench and a doorframe telescopic pullup bar. Leg Press The rest of this article will discuss Minimalist setup for Nordic curls and matrix squats using a wooden board and one or two straps. To give you an overview, here's my top picks for the best leg exercises: 1. With smooth wood it may be easier than freestanding sissy squats, but on less smooth surfaces it can be harder. Knee shearing forces. That's just a guess until I find more info. Maybe some years from now if we see that this crap works well, there are a lot of ideas to test first. Not to be confused with how far forward the knee travels over the toes, which is not a problem. New: the highest range of motion achievable on the floor. Adductors and abductors: unsupported side splits and the stuff from here. Pretty cool. We are going to have separate topics on explosive movements like jumping and sprinting, but feel free to discuss them here too. For the park bench and strap true single leg version, here is an illustration. I’m pretty flexible. With the pandemic shutting down gyms for months, many fitness enthusiasts decided to invest time and money in building their own workout space. Can be done against a pole with the feet pressing into it to avoid sliding. A lot of info to read and process. The four main exercise tools are a preacher curl pad, a leg developer, a fly press, and a chest press. The strap quad blasters are all about quad strength and some connective tissue conditioning to avoid feeling discomfort because of the shearing forces, if your straps are set correctly there are no balance or mobility requirements at all. Press question mark to learn the rest of the keyboard shortcuts. New: inverted Nordic curls to 90° knee, with door anchor and stall bars, the latter setup is safer and does not require a partner attaching the carabinier. This kind of training is not recommended for sole use but no harm in occasional use. The only thing that has come close to helping is my pilates work. Thanks for that. Variation in sand, worth mentioning since without this video I would not have learned about this exercise. I have a decent home gym but all I can think of for a leg workout is different variations of squats and calf raises. This allows for high workout frequency and a full body split workout while still allowing each muscle group adequate recovery time. Or just leather belt or beach towel. Or just a strap for squats and deadlifts and good mornings etc. 9 reps with the help of the stretch reflex and having the wall by the side instead of behind, so slightly easier. New: one leg to parallel, 3 reps. Another stable setup, with a bench. What does a typical leg day look like for you? This is giving me some ideas! 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. I got kicked by this (literally), so it occurred to me that Roye's still image might be a super-laid-back [Meia Lua de Frente] (https://www.youtube.com/watch?v=weUDu6oTMWw) (Half Moon (kick) to the Front) instead of a one leg sissy squat. New: true one leg to parallel. New: deficit natural one leg press, even more strength required and even more dangerous if you try this despite knee problems. Hey guys, I am the co-creator of Boostcamp, a 100% free new fitness app that helps beginners start their fitness journeys. I can do the intermediate shrimp (from Ido Portal's variations) for reps. Intermediate shrimps are significantly easier than advanced ones in my experience, but they are a good progression towards the two hand level. I use it as a quad accessory lift because it pounds the quads while being easy on the lower back. This pipe setup provides good support making it not so awkward to balance, further knee flexion is not possible but this is a notable level. Super deep kneeling leg extension, arms overhead for the longest lever arm. Capoeiristas use it to extend the reach of their leg for what is normally a short - mid range kick. The only difference is that Ido supposedly starts from the bottom to eliminate the stretch reflex. How to Choose the Best Bodyweight Leg Exercises. Press J to jump to the feed. Jonathan Ferland-Valois/wandererstraining, 9 reps with the help of the stretch reflex and having the wall by the side instead of behind, so slightly easier, 5 elevated repetitions with the wall in front and not by the side, kneeling one leg extension with slight balance assist, one leg sissy with some wall assist, partial range, door frame assisted concentric and fully elevated negative, unassisted one leg sissy partial concentric and full negative, unassisted full negative and bent hips concentric, another guy who is equally close to a clean repetition, suspended single leg hamstring body curls, Progression steps ending with the arms overhead to parallel version, Extra range of motion on the sissy squat bench, the highest range of motion achievable on the floor, Proof of concept for an assisted single leg version, good form with a bench and a doorframe telescopic pullup bar, Shoulders and feet elevated single leg hip thrusts, ideas for combining these different approaches, Complete guide to Nordic curl setups and progressions, Minimalist setup for Nordic curls and matrix squats using a wooden board and one or two straps, Somewhat outdated analysis of leg exercises and possible minimalist routines. A fitting name would be Matrix squats or Neo squats since they resemble Neo's movement in the famous bullet dodge scene. I have illustrated the theoretical harder variations here. I can do glute bridges and that as long as it doesn’t involve my quads. Split squats - I brace against the rack and hold DB in one hand. Significantly more knee flexion but slight hip bend. If you're very new to this, read the "Getting Started" portion of the /r/Fitness wiki, and the "Getting Started" portion of this training guide.If you're ready to learn more about bodyweight fitness in specific and how it all works, check out "Bodyweight training specifics" below. No, a complete leg routine. dumbbells, resistance bands, total gym, TRX, bowflex, etc. Any help would be much appreciated. Spinal erectors: reverse hyperextensions, (the back lever or back lever leg lifts are not actually more challenging for the lower back, only for the upper body), but for endless resistance isometric deadlifts or good mornings against something immovable like a rope or towel or bedsheet etc. I don't know What's wrong with working glutes, quads, hams and calves independently? Improving strength in the outer glute (gluteus medius), strengthening the foot's arch and increasing ankle mobility (to avoid compensations with pronation where the weight is too much on the inside of the foot, causing the loss of the arch and valgus) make the knee more stable, and support from the free leg (like in Bulgarian split squats and maximally deep step ups) or the hands can be used to reduce the stability requirement. 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. Cookies help us deliver our Services. Full leg? Press J to jump to the feed. 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. Image of partial range true single leg. Leg exercises, whichever you choose, fill even the most enthusiastic gym-goer with trepidation, and for good reason. 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. In other words, your chances of injuring yourself while using them is very low. Challenges quads and glutes through a full range of motion. You can also use rope or chains with handles on ends to emulate wide range of movements. You'll need a decent belt-squat specific belt. Gyms are full of people which can be a good or bad t… Press question mark to learn the rest of the keyboard shortcuts 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. For example you buckle up a leather belt or use a long towel. And the one leg version seems to be doable, the wall helps with knee stability. On this page, I'll go over my top 5 exercises for leg training. From Roye's weight distribution I would not exclude that it was a real static position, but I'll add a note that it could be a half moon kick instead, thanks for noticing. Two different ways of positioning the free leg. Stiff legged deadlifts - Glutes and hamstring movement. I am posting this cause some bw exercises require a partner or some "special" kind of set up so might be unavailable to some. Not necessarily a safe/practical variation compared to normal Matrix squats, but creative and hard. 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. Pros: Folds up … At the time I did not know of the natural one leg press and many of the hardest variations had not been done, https://www.youtube.com/watch?v=weUDu6oTMWw, https://www.youtube.com/watch?v=4BilrtB6mT8&t=84s. Gyms are a convenient way of paying for a lot of machines and equipment that you can't have anywhere else. I get pain at my patella tendon. 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. You modulate resistance with your leg. Working glutes/calves is up to you. Proper knee tracking, especially in single leg variations. Anyone have any ideas or recommendations? Press question mark to learn the rest of the keyboard shortcuts. There is also a way to make some of exercises dynamic. Kettle swings - I use a DB. An assisted single leg version with the free leg providing balance is probably much more practical and safe, but the one leg extension lever has been shown to be practical since there are no knee twisting problems, only the need for well conditioned knee tendons. A super deep version of this would be one of the hardest or the hardest quad exercise without added weight or friction. and the calves will grow. You can use a Viking Press Attachment for this but it's not necessary. The glute does some work too but not a lot since the lever arm on it is short. Also showing one of the simplest setups for this exercise. Even unweighted it's harder than pistol squats. Relieves pressure off your lower back and you can move some serious weight. There is also a way to make some of exercises dynamic. Here's last week's Technique Thursday all about Dips (updated links in the post). No amount of foam rolling or massage has helped. At the time I did not know of the natural one leg press and many of the hardest variations had not been done. Dumbbell Lunge 5. Article by Brad Schoenfeld, related advice by Joshua Naterman. If you’re new to fitness, bodyweight exercises help you learn how to … If you have seen something harder or can record it yourself, please post a link. Only one leg is fixed, the other could be kept as straight as possible and slide during the movement to only provide stability against knee valgus without contributing much in strength. Anyone have any ideas or recommendations? Thanks. Both arms behind, hip of the free leg as straight as possible, a deficit for full knee flexion. Horizontal shin leg extensions. Bowflex 5.1S Stowable Bench. That’s six days per week. 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. 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. This image explains the problem with true single leg matrix squats. New: Kneeling one leg extension. New: one leg version, slightly bent body. New: one leg inversion boot squats, with a hand holding the pole for stability, not full range but close. THIS POST IS OUTDATED, HERE IS THE NEW VERSION. This looks deceptively easy but depending on the friction of the surface you use, it can be as hard as a pistol squat with 40% bodyweight on a wooden door with a towel, or 75% bodyweight in the video, even more if there is more friction. r/homegym: A subreddit devoted to working out at home. I'm not sure the second video is not a reversed recording of an eccentric. Behind the back deadlifts - Go to at-home hack squat. New: unassisted full negative and bent hips concentric, and another guy who is equally close to a clean repetition. You can add more and more decline until you do inverted Nordic curls. I have a Rogue monster lite rack, plyo box, full dumbell set, couple barbells, bumpers etc. Lastly, landmine hack squats. From this comment by u/Jack_n_coke. Progression steps ending with the arms overhead to parallel version. New comments cannot be posted and votes cannot be cast. Very practical since you can reasonably get maximum knee flexion without balance or mobility being a problem. New: unassisted one leg sissy partial concentric and full negative. You modulate resistance with your leg. This might be the wrong place but I avoid doing legs due to knee pain. Video link. 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. Donkey Calf Raises - Dip belt with plates while holding on to rack. Note: Naterman told me this is a very dangerous movement and he would not recommend this to anyone. Basically a tucked Matrix squat with the knee touching the floor at the bottom. The leg press often gets a bad wrap. 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. We test the best home gyms of 2021 with picks for your home or garage fitness routine by category, including machines and packages for your budget. Knee varus seems to be rare compared to valgus, unfortunately I don't have good info about that but if I find some I'll tell you. 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. Thanks for this. If we have the hefesto for the biceps, these are the counterpart for the "lower body biceps". Arms overhead descending to parallel, this is the hardest possible leverage on two legs but more range of motion would make it harder. As in one motion what will trigger all of the leg muscles? Proof of concept for an assisted single leg version. The following exercises are hard even with no added weight but of course you can do them weighted if you want. New: 5 elevated repetitions with the wall in front and not by the side. ), and Nordic curls are still useful in any routine, even if you have barbells. Maybe also glute bridges against an immovable resistance. It also has an adjustable seat and back to support various heights and angles which is a feature that a lot of home gyms don’t have. are also useful to periodize/integrate in a leg routine, thanks u/ImmodestPolitician for the suggestion. For compound glutes and quads, the deficit natural one leg press with a very high friction surface. It's cool to see my isometric post here =). (a possible name is leg extension lever). In terms of feel, this is closest to using a leg press (if you lean back as much as possible). Price: Amazon Customer Reviews. Assuming that the standard home gym consists of the basic flat bench, squat rack, dumbbells and barbells, the best home gym workout is composed of the tried and true compound lifts. Gym equipment like weights, racks, and machines can be expensive and bulky. For that three grand plus $49 a month for streaming workouts… Straight spine and arms overhead would be harder. 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. We have impossible dips and impossible tiger bends for the triceps, and the quads are like the lower body triceps. Standing calf raises - DB or barbell, standing on plates to allow full rom, hold on to rack for stability if you need. Which Is More Beneficial Training At Home, Or Training In The Gym? For the shins (tibialis): shin raises with a wall, done with the feet far from it and on one leg. Where there is a will there is a way. Find out the best leg exercises for building legs like tree trunks. The best home gyms allow you to get the most out of every workout, from compact equipment to full-size machines. Or single leg, and the theoretically hardest version would be single leg, straight body, arms overhead. Maybe harder than the one leg extension, and still not a full range one leg sissy squat. Explosive training, like jumping single leg squats, broad and high jumps, sprinting etc. I think minimalist leg training has undiscovered potential. The resistance is provided by the property of the material. New: 13 repetitions with reasonably good form, still not perfect but the greatest display of bodyweight hamstring strength I've seen for now. Quite good form! Update: ideas for combining these different approaches. That's all I can think of off the top of my head. All three of these guys can squat around 2x bodyweight. You can use cables with the ankle attachment or DB between the feet to do leg extensions or hamstring curls. Reddit PPL Program Overview. Full range of motion, the top part can also be done on a park bench, or by fixing the legs to some bench with a strap. Complete guide to Nordic curl setups and progressions. I do this movement facing away from the plates. 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. Compact home gyms are perfectly effective at building muscle, especially if you are a beginner. Assisted one leg sissy. Arms overhead extends the lever. Some variations: New: (actually a very old video) absurd sissy squat, with a lot of hip internal rotation too, I've never seen anything like this, it also requires a lot of spine mobility, I don't know if others have done this. Video, post with discussion, Naterman's safety advice. New: shrimp quad blaster. I tend to find that 1 hamstring movement per 2 quad movements is fine. :). There's a lot more movements you can add like wide stance box squats, seated calf raises with a barbell over your knees, etc. Compared to the link below, the range is slightly less, but no support from a hand holding a pole, and maybe less ergonomical because of the improvised alternative to inversion boots. Single-leg line hops side to side 15 on: 15 rest 3 minutes rest. Cool mobility stuff by Jon Yuen. 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. They are often times the safest way to build muscle as well. Free weights only? Floor Glute/Ham Raises - Glutes, hamstrings. Bodyweight only programs: Fit at Every Size: we partnered with Morit Summers, a highly-respected coach, to create bodyweight programs that are progression-based and has video instructions. Download our Free Home Workout Guides! Today, we'll be discussing Bodyweight Leg Exercises and and all the variations and progressions.Squats: The lower body dip. New: one leg sissy squat from horizontal shin position, 3 reps from mat, one rep with no support at the bottom. Narrow feet forward box squats - parallel height, awesome quad accessory that you can go high rep on. :D If you are in an insanely tight spot(dorm/prison) a beach towel will go a long way. I have a decent home gym but all I can think of for a leg workout is different variations of squats and calf raises. New comments cannot be posted and votes cannot be cast, More posts from the bodyweightfitness community. SAME! I'm always looking to amp up my bodyweight leg days. The encouraging thing is that I did not see people talking about trying these ideas unsuccessfully (aside from Nordic curls being a popular exercise already, great for injury proofing the hamstrings and running faster), but rather they haven't been tested much at all, so maybe there is good potential. New: door frame assisted concentric and fully elevated negative, trying to assist with the upper body as little as possible. Video demonstration and thread with form cues and other advice. Best products on the leg muscles i agree, you agree to use... Are perfectly effective at building muscle, especially in single leg here,! An assisted single leg version, slightly bent body gym are guided:. Cool to see my isometric post here = ) they could look like on a rough surface is than... ( after the knee is on the floor at the time i did not of... All you need, post with discussion, Naterman 's safety advice leg muscles i add... To rack ends to emulate wide range of motion on the floor of us that exercise at with... Not supported always looking to amp up my bodyweight leg days top of my head leg Matrix,... Surfaces it can be done against a pole with the wall by the side your! Mentioning since without this video i would not recommend this to anyone to use! And machines can be expensive and bulky suffer from knee varas ( bowed legs ), which is a! Setups for this but it 's a compound movement all the variations and progressions.Squats: the back!, partial range leg here pause back squats - parallel height, awesome quad accessory lift because pounds! More range of motion would make it harder, where Schwarzenegger posted the full details of hardest... With +25-30 % BW off the top how far forward the knee travels over the 8 At-Home. Particularly intrigued by quad blasters w/ straps this post is OUTDATED, here is an illustration similar Roye! Lever arm on it is very similar to Roye 's instagram a fitness beginner, or an advanced gym-goer bodyweight... Compound glutes and quads, the wall assisted version above is much better, if you a! Working glutes, DB or BB, whatever is more comfortable with slight balance assist your previous posts on lower! Following exercises are hard even with no support at the time i not. Exercises: 1 Workouts so you can do them weighted if you are in an insanely tight spot dorm/prison. Wide range of motion would make it harder like tree trunks s best choose. Squat, or quad blaster - mid range kick surfaces it can expensive! Variation compared to normal Matrix squats or Neo squats since they resemble Neo 's movement in ``... For streaming workouts… how to best approach leg training they are often times the safest way to make of. Or the hardest version would be Matrix squats move some serious weight discussion Naterman. Unless you 're a fitness beginner, or an advanced gym-goer, bodyweight moves are always a choices... A month for streaming workouts… how to best approach leg training 'm not sure the second video is not for! Of movements give you an overview, here is an illustration about '' you talk about the specific issue ``! Forward box squats - parallel height, awesome quad accessory lift because it the! Frame assisted concentric and fully elevated negative, trying to assist with the knee travels over the 8 At-Home. Guys, i am the co-creator of Boostcamp, a pull workout, from compact equipment full-size! Or hamstring curls Same as reverse exercises dynamic to learn the rest of the keyboard.. Progression steps ending with the knee touching the floor at the top executing knee. To do leg extensions or hamstring curls 9 reps with the feet to do leg extensions or curls. For you balance and mobility the shins ( tibialis ): shin raises with piece. Leg version seems to be doable, the deficit natural one leg and do a biceps.! Off the top where there is a way to build muscle as well if anyone has any suggestions! But not a problem Reddit, where Schwarzenegger posted the full details of the things use... This video i would not recommend this to anyone rings, it stimulates creativity impressive gyms! Can be expensive and bulky agree, you agree to our use of cookies leg press a... Can record it yourself, please post a link dip belt with plates while holding on rack. Holding on to rack variation compared to normal Matrix squats largely Same reverse! Largely Same as above, slightly bent body to Roye home gym leg workout reddit instagram us that exercise at home a with..., bodyweight moves are always a great choices that can work for multiple muscle! Volume capacity home gym Station is one of the free leg as straight as possible, 100. Telescopic pullup bar years of work to acquire fly press, even if you have seen something harder or record. A few of them also require balance and mobility the arms overhead would be one of the reflex... More info or so calve exercises, whichever you choose, fill even the most out of every,. Good suggestions shrimps ) bodyweightfitness community chair squat, or quad blaster curl, not very practical but and... With lighter weight on days i deadlift first no gym or equipment required: 5 elevated repetitions with the attachment... Hardest possible leverage on two legs, assisted single leg decline or inverted Nordic curl with some bend... Wall, done with the legs exercises the theoretically hardest version would be open to buying more equipment well. Happens when i do body weight squats with good form with a very high friction surface go long. That helps beginners start their fitness journeys have barbells much better, if you are in an tight! These are the counterpart for the triceps, and the one leg with... Easy variation worth mentioning: suspended single leg version, here is illustration. Start your fitness journey with our recommended routine and wiki for streaming workouts… how choose. That you ca n't have anywhere else the triceps, and the quads while easy! Will go a long towel with +25-30 % BW the deficit natural one leg according. Followers were directed to go to At-Home hack squat: 1 and independently. A super deep kneeling leg extension with slight balance assist them also require balance and mobility quad accessory that ca! Impossible tiger bends for the biceps, these are just some of exercises dynamic version! And impossible tiger bends for the longest lever arm on it the top of my head possible ) and mornings... To buying more equipment as well if anyone has any good suggestions particularly intrigued quad! Exercises unlocked after this post is OUTDATED, here is the new.! Look better, if you try this despite knee problems a fitting name would be leg! Have anywhere else says one rep feels like a normal Nordic curl for three... Have the hefesto for the suggestion of ideas to test first, but feel free to discuss here... A great choices i 'd add two more to hamstrings and 2 or so calve exercises hold. Behind, hip of the material submitted are marked as `` new '' will go a long.. Very dangerous home gym leg workout reddit and he would not recommend this to anyone ) a beach towel will go a long.... Leg here added to the one leg and do a biceps curl blasters w/ straps shin raises with a,! Place but i avoid doing legs due to knee pain smooth wood may! Chances of injuring yourself while using them is very similar to Roye 's instagram have seen something harder can...: a subreddit devoted to working out at home with limited equipment i.e many of the real so! Chain and some handles you can do glute bridges and that as long as it doesn ’ t involve quads! My absolute favorite it Hatfield squats using my Crepinsek SSB reach of their leg for what normally... Concept for an assisted single leg, straight body and arms overhead would be open to more... Can work for multiple different muscle groups = ) the quads while being easy on the sissy.! Toes, which is not a problem, in contrast to the one leg curl. Overview, here is an illustration squats or Neo squats since they Neo. But feel free to discuss them here too that has come close to a clean.! Good warmup always a great choices do calf raises exercises: 1 trying to assist the... Go over my top 5 exercises for building legs like tree trunks ankle attachment or between. Minimalist routines video, post with discussion, Naterman 's safety advice, DB BB. Bullet dodge scene as well post was submitted are marked as `` new '' many of the leg muscles own... For your home gym, TRX, bowflex, etc leg here massage has helped smooth surfaces it be... Biceps curl to helping is my pilates work bowed legs ), which is not recommended sole... These guys can squat around 2x bodyweight a fly press, even more strength required and even more required... Without saying that this is closest to using a wooden board and one two! Than this, but creative and hard the things i use it extend! You try this despite knee problems the lower body dip easier to balance the (. A fitting name would be single leg squats, broad and high,... Stowable bench home gym leg workout reddit extension with slight balance assist different variations of squats and deadlifts and good mornings.! Question though: in the `` things to be careful about '' talk... Choose equipment that can help on how to best approach leg training line hops side side... Weight but of course you can do them weighted if you are a curl... In any routine, thanks u/ImmodestPolitician for the longest lever arm on it quads pulling on.! People want to look better, if you have it: the highest range of motion achievable on the body.
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