Minimalist Bulletproof Leg Training

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Күн бұрын

This is a guide to training your legs as a minimalist. Little to no equipment to become strong, flexible and coordinated in the lower body. Here, we share 5 categories of movement that will help bulletproof the lower body if done gradually. Get shredded legs from power, strength, balance, and low-gait training.
15 Most Effective Bodyweight Leg Exercises ► • 15 Most Effective Body...
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Trevor Hash ► / thetrevorhash
0:00 - LOW TO THE GROUND TRAINING
1:12 - Kettle Bells
2:52 - BODYWEIGHT LEG STRENGTH
4:02 - Full Range of Motion Training
5:29 - POWER & EXPLOSIVENESS
6:55 - Balance
8:09 - ReDefine Your Leg Day
Josh and Trevor guide us to elevate our bodyweight leg training, incorporating balance and ground movements for maximum effectiveness. Develop legs that not only look good but also function optimally with these exercises. Strength is one thing, but legs that are flexible and agile are another! Whether you're a calisthenics enthusiast, prefer working out at home, or thrive on bodyweight strength training, unlocking powerful legs is within reach with the right balance and ground movements!

Пікірлер: 272

@Strengthside 2 ай бұрын

These 5 categories are areas I try to keep up in my body throughout the year. It doesn't mean you NEED to train all of them at the same time.... Going through phases with each style or two seems to be the way to really develop your Legs over time. What category of Minimalist Leg training most excited you? And Unlock Your Body's Potential with MSN ► movestrongnow.com

@pointermom7641 2 ай бұрын

I am 70 years old and a runner. I feel like my legs tire after @ 10 miles. I am going to try these exercises to strengthen and improve stamina in my legs. I'll let you know if it works.

@Strengthside 2 ай бұрын

which exercises? @@pointermom7641

@juliag28 2 ай бұрын

Thanks for the great content. I already play soccer three times a week, so I do enough sprinting. I could work on my flexibility though, so full rom training seems like a great idea. I‘ll do it about 1-2 times a week and maybe add in some balance, too.😊

@luqmani 2 ай бұрын

So glad I use the kettlebell BUT I bend my knees a lot more than how you guys showed it in the video... Am I doing it wrong..? I also think side lunges don't get the focus they deserve and I love jump rope - so many benefits and can be done anywhere!

@lesliemctavish4300 2 ай бұрын

What most excited me is Balance. And having the opportunity to work through your videos to gain flexibility and mobility and to feel connected to and alligned with my body.

@oORegularKevOo 2 ай бұрын

If you have not sprinted in years do not, I REPEAT DO NOT just go outside and start trying to run sprints. Start off with a few weeks of jogging stretching and light dynamic warms so you do not tear something.

@jujubesification 2 ай бұрын

I'm going to do couch to 5k, but for the first 2 weeks, I'm actually going to walk the 29 minutes 3 times per week. Only then am I going to start the routine. I don't have to get there very quickly, I just have to get there. Injuries are very important to avoid.

@OwenL2020 2 ай бұрын

I did this very thing and pulled something in my right heel my first sprint. And it took 6 days to heal.

@oORegularKevOo 2 ай бұрын

@@OwenL2020 sorry to hear that, at least it wasn't a complete tear.

@marcmiquelferrer 2 ай бұрын

@@OwenL2020 Lucky to get away with only 6 days

@mplumphd Ай бұрын

This is great advice. Also, for a short, intense workout like sprints, it is important to include a longer warmup at low intensity. So even if you are at a higher level of conditioning for sprints, a warmup of sufficient length is critical to avoid injuries.

@javarilla 2 ай бұрын

63. Gym rat with bias toward power. But losing capacity due to bad movement patterns. Finally started unilateral work and exposed my imbalances. Started doing more work like you suggest, particularly the unilateral work, and am moving much better. More or less gave up the power rack in favor of a few kettlebells and lots and lots of multi plane and cross plane work. Happy.

@Strengthside 2 ай бұрын

Way to listen to your body, mate. Not many people actually do. I also enjoy the unilateral work a lot.

@zaripych 2 ай бұрын

I'm 39. Got a meniscus tear on both knees. I got the injury quite early when I wasn't consistently active. When I started being consistently active it became painful. My left knee is ok, but my right knee is very sensitive to range of motion - going too deep is very painful. I can do pistol squats on my left, but only up to 90 degrees on my right. When the injury got aggravated, I've started slowly from not being able to do even poliquin step ups and got to where I'm at, but the range of motion stopped improving. I had to remove ATG split squats from my routine because it was irritating my meniscus to the point I couldn't walk without pain the next day. Some of the movements in this video are pretty advanced and quite dangerous. I'm just warning that people should ease in into activities like these very slowly or risk getting or aggravating their injury and never get back to having their full range of motion. I keep my hopes up that I will get better over time, but it's been a very long journey so far ...

@Strengthside 2 ай бұрын

Sorry to hear about the knee issues. I've also had torn meniscus, sprained MCL and patellar tendinitis in the past so I can relate big time. Please understand these exercises are not about healing knee injuries. Bulletproofing is all about taking a healthy body and making it more resilient and capable. This video explores enhancing different abilities for your lower body with minimal equipment and I'd agree with you... should not be taken lightly. I've worked my way back from knee injuries to this type of training, but very gradually.

@beemrdon52 2 ай бұрын

Thanks for the very hopeful (for me) reply as I have both torn miniscus as well. I have recently been doing deep static squats for 10 minutes but then found it hard to get back to a standing position. Do you recommend any exercises to recovery? Thanks and I really appreciate you guys ! BTW, I'm now up to 5 overhand pull-ups from 0 a few weeks ago.

@Strengthside 2 ай бұрын

nice work man! Just get good sleep and you'll recovery will be great!@@beemrdon52

@LeoTheIronLion 2 ай бұрын

@@beemrdon52you are correct that many of these exercises are advanced. If you’re looking to build up to this kind of stuff you’re going to need to modify. For instance if you to ATG lunges you can elevate your front foot or hold on to a sturdy abject like a post for assist and work to a range of motion that is doable for you and expand it as you go. You’ll be surprised how much further you could go just on your third set, once the tissues and joints are warmed up, activated, and lubricated. You can do assisted pistols, slant board squats, modified duck walks with your hands on the ground. It’s just a matter of testing and figuring out your current limitations and modifications needed to meet you where you are. Keep in mind that this video a display of what is possible and a sort of webinar for the program they have. I’m sure their paid program goes into depth progressions and regression that would make the movements doable for you as well as provide progressions when you are ready for them. We coaches can’t give away our process. We’d be broke. I would say if you are really looking to train you knees whole again and beyond you should start with a program like they’re offering or the ATG protocol. If you’ve been down that road and that didn’t work out you should look into private, one on one, preferably in person training. That’s if you can find a trainer who is knowledgeable and confident enough do this kind of stuff. Most trainers are unfortunately glorified pin setters and flunkies 😂

@nickc7039 2 ай бұрын

@@Strengthside do you have a list of exercises or video on rehabbing the knee? I slipped on ice and smashed my knee, pain in patellar ligament. I can sprint squat and everything but feel it on the stairs later that day or in morning so not full 100% yet

@quincenye5605 2 ай бұрын

This channel embodies the style of training I pursue so well, its like every new video is the fix to what my hybrid training has been lacking. Thank you man! keep making these please.

@Strengthside 2 ай бұрын

Always! Glad to be aligned

@yfytdyt 2 ай бұрын

You are one of the best fitness channels I know , straight to the point and crystal clear explanation + Satisfying edits. Thank your for your work

@jimmcd5660 2 ай бұрын

You two are THE BEST, I SO need this video right now, awesome stuff, thanks for the tips brothers Hash!

@lesliemctavish4300 2 ай бұрын

I love this. I'm inspired and I now have the answers I was seeking. To answer your question, I'm not working on any leg routine, yet your segment on balancing feels right for me. Like it's the healing direction I want. I was fit until I was 55 and at 58, I know my body is changing. I would really like to do things right, so I will begin with your videos.

@Athletic-and-Minimalist 2 ай бұрын

I’ve included in my leg day: pistol squats, shrimp squats, Nordic curls, box jumps, on top of regular barbell squats and some machine work. Love the variety and being table to work with my bodyweight only when required.

@Weareallone348 2 ай бұрын

That's exactly what I needed thank you!

@stephaniemerajaramillo8670 2 ай бұрын

Thanks guys, u r really awesome- im working my legs strength and balance using some weight doing sit ups and just playing while on top pf my balance board!!! Sending u love from Medellín, Colombia!!!

@niklaskummer2340 2 ай бұрын

I mix explosive/power training (kicking, jumping) with some strenght and mobility (sissy, cossack, split squat, horse stance..) . Now I realize it will be nice to add other modalities such as sprinting, flexibility and balance 😊 thx for your content, as always . Cheers

@4000angels 2 ай бұрын

Excellent video as always. Thank you.

@freddy-yf9dn 2 ай бұрын

i've been going back to a more minimalistic, functional approach to training and your videos have been really helpful for that, thank you!

@Strengthside 2 ай бұрын

It's a lovely approach and one that can be mixed with some more traditional weight training as well :)

@Cascade0ne 2 ай бұрын

Such great videos! Thanks SS💪🏾🙏🏾

@DanielMartinBuckley 13 күн бұрын

Great video guys! Thanks for sharing.

@basvanrhee 24 күн бұрын

Amazing content. I have recommended your channel to so many people already. I’m a 45 year old father of 6, former college basketball player, who had nagging hip, knee, and shoulder injuries. I am finally able to dunk the ball again (I’m 6’4) and I am getting closer to being able to do a pistol squat and muscle up than ever. I also lost 35 lbs in the past year getting back to 215 lbs, which was my college basketball weight. So grateful for your education, encouragement, and example!

@KatG3andout 2 ай бұрын

Excellent info here 👍 Love the variation. Thank you.

@clareangel6218 2 ай бұрын

You two are THE BOMB! Thank you for your content, thought bodyweight was pointless but now I understand how you can use it & so much more interesting than usual gym weight routines!

@FrederickTSchurgerDC 2 ай бұрын

There are soooo many videos where a light bell is used to do a swing wrong, and I honestly haven't seen a video until today that does it right. Bravo! I hate light bell swings, they just don't engage me at all, and you made it look perfect!! The rest of the video is pretty good too...I see why you have 1.5M subs! adding one more today!

@thisleejones 2 ай бұрын

Nice one guys. Great video and at an ideal time for me. Thank you. And please keep up the good work! Long time subscriber and fan 💪🏼.

@geoffishappy 2 ай бұрын

This is one of the most useful and interesting training videos I've seen in a LONG time. Loved it.

@unimaginaryemily Ай бұрын

Thanks! My movement/balance practice will benefit from these ideas.

@nestorgarcia6439 2 ай бұрын

I love this. I've been lifting heavy, and have had reoccurring knee or back injuries, and have approached different types of training that have made me feel better. Running, hiking sprinting, but when I go back to squat, there's always some pain. I think athletic/ hybrid training is where it's at because, I still prioritize performance over mass, and oddly enough think there's better aesthetics over just bodybuilding and weightlifting.

@helenahandkart1857 2 ай бұрын

So much fascinating & useful info, thank you!

@Don-vx3pe 2 ай бұрын

This video is amazing! Thanks a lot for providing such a good content.

@bensun432 2 ай бұрын

I've implemented a lot of these exercises and I've never been so strong on my bike! Also for injury prevention these movements help so much

@Vibes.Of.Football 2 ай бұрын

Great content as always ! I am really happy about your MSN program since I found it really helpful for my personal training but also for training my football students. Thank you so much for your quality value guys !

@alexkidd8816 2 ай бұрын

Thank you thank you thank you! . I’m a 60 year old , and I follow all your amazing training tips.

@K4R3N 2 ай бұрын

These are great Adam. As a tennis player i need bulletproof hips and legs. My barbell training is getting me stronger but i don't feel bulletproof. I will incorporate some of these into my routine.

@bluefire6 2 ай бұрын

Great article, thank you.

@nuvamusic 2 ай бұрын

Thank you. That’s many new possibilities and movements just with bodyweight.

@rogeraraiza9690 2 ай бұрын

Really good stuff guys. Various planes of motion is incredibly beneficial.

@gsherlock3379 2 ай бұрын

Great video guys just what i needed

@Corbots80 2 ай бұрын

Just what I am looking for. Thankyou

@mustafapathan 2 ай бұрын

This is exactly what I’ve been looking for!

@jojos3685 2 ай бұрын

I have neglected training my legs for so long due to not really wanting insane size and strength at the cost of mobility, and more so preference towards agility and strength. Just found your channel, and looking to incorporate it into my workout routine. Finally going to start exercising legs I guess.

@photokunstler 2 ай бұрын

I'm totaly into these now! thanks for the vid! i can do deep squats like this but man the balance on my left side is just not there anymore. hopefully working on this gradually will get my balance back.

@makelovenotwar2467 2 ай бұрын

Been loving this channel since the beginning of covid, thanks for keeping the good vibes up

@Strengthside 2 ай бұрын

Feels like just yesterday but that's actually been awhile now... respect!

@makelovenotwar2467 2 ай бұрын

@@Strengthside

@milaank7570 Ай бұрын

Bro... Thanks a lot for the great content... Gonna try this for sure👍

@d0ubtingThom4s 2 ай бұрын

I'm working on inner thigh/hip flexor mobility trying out grease the groove on ATG split squats, and I've been spending a lot of time just sitting in a pancake like position, like I just did while eating and watching this video. About to go for a jog to work, hoping the blood flow will help lengthen my tight inner thighs now that they've spend ~30 mins in a semi-stretched position. Thinking about trying grease the groove on cossack squats soon, though I struggle to get fully into them with limited side splits mobility.

@hughcarpenter8462 2 ай бұрын

Absolutely love your content guys!! So good. The only pain about it is that I want to try it all but struggle to fit it all in 😂 Thanks for supplying practical advice that works! Love it! 💪🤙

@juliangarcia-sp4vp 2 ай бұрын

great video matched with great content. Hey guys I’ve been working on several of the moves you teach and demonstrate on your awesome channel and my flexibility and balance has improved significantly. Thanks a million!

@blaqflip1 Ай бұрын

brilliant vid, the cossack squat is what I am missing in my training, super tip. I want to get back my side split, you guys are super movers, great body work.

@ianjapal5377 Ай бұрын

I’m predominantly a runner and cyclist, and these leg movement routines are amazing way to build strength, increase speed and prevent injury. Thank you!

@graves2927 Ай бұрын

Lifelong athlete, 68 years old with two new hips. Man, I gotta get going with this program. Thanks.

@deepbluesea3072 2 ай бұрын

The first move is very much similar to shot we do in wrestling, doing it right over and over is definitely a good leg workout for explosiveness

@jadendurham6951 2 ай бұрын

Awesome stuff!!

@thornwivans 2 ай бұрын

Excellent video...thanks

@3WordsCollector 2 ай бұрын

Great video, I need to incorporate balance training

@andrewstone7871 2 ай бұрын

What a great overview

@jartober 2 ай бұрын

I've been a loyal devotee of Strength Side since day ONE. I just never comment-- not all heroes wear capes... but they might have man buns and scraggly beards! Thank you, Kings!

@keithreynolds6359 2 ай бұрын

Great video. I love split squats. And have started doing cossack squats recently because I'm terrible at them. I have a long with to go with them but hope they help me do a pancake at some stage

@sanjanasashidhar 2 ай бұрын

Hello! Amazing video like always. I was wondering if there is a good routine that I could do. Simple but effective, and for athletes. Arms and legs. Keep up the good work 🎉

@therealmarketmaker 2 ай бұрын

great video really thank you

@manueldiaz4467 13 күн бұрын

good videos guys!

@joseppebatman Ай бұрын

I love bodyweight leg training. I bought limitless legs during the pandemic and was hooked, now, even with gyms open when my legs start feeling beat up from weight I’ll train bodyweight legs for a month or two. Highly underrated

@euphory 2 ай бұрын

LOVING this! Thankyou, thank you, thank you :-)

@roadtogritfitness 2 ай бұрын

awesome content!

@conradgonzales1185 2 ай бұрын

57 yr old here to say be more Spider-Man than Hulk in the long game. Gracias, Strength Side, for providing a great menu of functional training options!

@karlv2860 2 ай бұрын

Thanks. Great vidéo as always 🦵

@paulpallante3394 Ай бұрын

Great vid! Comprehensive and presents some cool options for a minimalist approach. Thanks

@Strengthside Ай бұрын

cheers!

@gdubbg5306 2 ай бұрын

Holy Shit! There is two of you? I thought this was one dude this whole time. I was blown away when I saw you two sprinting next to each other. LOL. Great content. Love the channel!

@that1johnson 2 ай бұрын

Value packed video

@amani.k11 2 ай бұрын

Damn I never knew there was two of y'all and I been watching for over two years

@here_1_am 2 ай бұрын

Love it. 👍

@amada219 2 ай бұрын

Hey could you do a video about calf training ? your exercises are great but the power from the foot to the calf are important also .

@paleale8400 2 ай бұрын

this channel kips getting better, funny i just now realized you are two different guys😂

@amykrupa-wyckoff4601 2 ай бұрын

You two are amazing! Thank you for all you share, it is so helpful and makes such a difference.

@PrinceEC 2 ай бұрын

As an bboy aka breakdancer, although I don't compete or perform at a high level anymore, I highly agree with all of the above. These exercises are amazing thanks guys! I wanted to ask a small favour (yes I spelt favour right as I am Australian lol), at 3.22 what type of bench were you using? I've been looking for a way to do nordic curls. Would you mind giving me a link of that bench press please? Thanks mate! Keep up the good work! All your videos are so dope and amazing. Very informative and great quality!

@Zed.F 2 ай бұрын

Thank you loads, for this video and the whole channel. Really like it. One question though. You mentioned raising the heels for some excercises (squats). Doesn't this counteract the flexibility in the backside of the legs (hamstrings, calves)? I do know raising the heels only for balance and stability gains. Which works great. But with a shim/wedge it feels like cheating to me... What's the benefit?

@agustinacuna6541 2 ай бұрын

What would be a good warmup for this exercises?

@ecod7r 2 ай бұрын

Thank you for including Sprinting in the list. You noticed my comment on the other video where we had a difference of opinion regarding running.. I truly appreciate people like you who have an open mind and are willing to reconsider their views for the betterment of the community. It's refreshing to see individuals who prioritize truth and progress over saving face. I've noticed that you haven't covered supplements, nutrition, and balanced hormones in your recent videos. I'd love to see more content about these topics in your future videos.

@bradvincent2586 2 ай бұрын

Nutrition: stop eating baby cow food and stop eating factory farmed animals Explain the myth of EPA and DHA supplementation requirements. Geoff Palmer explains this. The body can convert ALA to any other required essential fat exactly as needed. Blood tests are terrible standards for omega 3s.

@debbieredfern2267 2 ай бұрын

Eat unprocessed meat. Lots of animal fat, goat butter is heavenly as is goat cheese. No seed oils . No highly processed food or sugar. As low carb as possible, and carbs only from a few nutrient dense veg or berries and 30g nuts. One cup of coffee a day , and then only water. This is what I have done for over 3 years. Healthiest I have ever been. 61 year old female. I dropped 70lbs on a 60% fat diet. I have found fibre to be over recommended and not needed. This is an anti inflammatory diet. My yearly blood test were done at the end of Feb and were boringly normal and healthy. Very happy my triglycerides were only 0.8. Fast if you like, but I only do it occasionally.

@deanodean634 2 ай бұрын

Great video as always and super comprehensive! Will be adding some of these exercise to my programme!!! Thanks StrengthSide!!!

@ChetteOrz 2 ай бұрын

Hello, what kind of training do you recommend for someone who prepares for endurance races? Things like half marathons or triathlons. I look for a balance between strength, resistance, flexibility, etc. But it's hard for me to find a middle ground. How do you recommend mixing it?

@blursed2452 2 ай бұрын

strength side. Do you have any messaging channel in which you can judge and critique a workout routine? possibly giving suggestions?

@uroskumer8269 2 ай бұрын

great and unique

@seanmeyer2779 2 ай бұрын

tips to heal inner elbow pain during pull-ups?

@michaelm8044 2 ай бұрын

Does this have any affiliation with Ido Portal's movement techniques? It reminds me of him. Thanks for sharing, I'll be incorporating this into my training.

@konnyknees 2 ай бұрын

love u guys

@DavidLoveOfficial 2 ай бұрын

Top tier content, you pack so much into these videos. Thank you.

@sricharanyellajosyula1867 2 ай бұрын

Brilliant

@grapesx2 2 ай бұрын

What brand are your white sneakers? They look like they are low profile and good for feeling the ground. Thanks!

@atelier27 2 ай бұрын

I really like your channel so forgive me for asking this… When I was in my 30s I practiced mixed martial arts and did both minimalist training and super slow strength training and could do a lot of what you demonstrate but as a female now in my 50s (let me tell you "the pause" really changes things) I understand your channel is mostly for males within a certain age bracket so I was wondering if you know of a good channel for women of my age that focuses on minimalist training? thanks much

@user-iy6bi4bx5t 2 ай бұрын

For me, I think that will be cool see you guys doing more videos of full body's workout (all levels) combining different tips of movement and styles of training, or even plan workouts for the week. Love your work guys, so helpful, unique and rooted. Give Thanks!

@ewald2122 Ай бұрын

What weight would you recommend for a first kettle bell? Is 12Kg a good place to start?

@user-cu9ls2nh3g Ай бұрын

this video a very high quality

@SkwatG_G 2 ай бұрын

Would love to see some slackline one day, its so good pour balance and strengh in the core leg, shoulder and its fun :D

@footballfamily3920 Ай бұрын

What size kettle bell would you start with for a beginner? Been doing some body weight - push ups/ hanging. 200 lb male. Ideally want to keep the g supply budget as low as possible

@nurik 2 ай бұрын

Hi, even after doing flexibility flow and move strong now on and off (but still min 2 days a week) for 10 months , cossacks feel stiff, even with both toes facing the front, and make me bend forward at the waist for balance. (I can do shrimp squats no problem for instance). This would improve with time and practice right?

@jmacc9876 2 ай бұрын

Gonna go for a duckwalk through the mall.

@neeks5535 2 ай бұрын

Can I program these on leg day where I still want to squat or rdl? Should I first do hypertrophy training or the other way around?

@carlosspicyweiner6744 2 ай бұрын

Hey man nice work! What shorts are you wearing throughout the video? The ones I’m asking about are black and tight(er). Not the Jordan’s. They look flexible yet not too loose like bball shorts. Almost rugbyesque. Keep up the hard work!

@carlosspicyweiner6744 2 ай бұрын

1:42 & 1:53

@jamesclements1518 2 ай бұрын

Building power& explosiveness with some agility with foot labbers

@sulkoma 2 ай бұрын

Hey i'm sorry for not looking through your channel first & instead just asking a question, but is there a program for chest/abs you can share or have shared that I can follow? My ex of 11 years dumped me so I'm focussing on making myself elite, I've never seen my six pack so it's a goal. I've lost 35kg since mid december & I'm getting close to seeing my upper abs. I'm mainly doing bicycle kicks, I do them slow then fast & a few other core things but I don't know if I'm doing too little or if what I'm doing is enough to give me results over time. My chest too is lacking, I did olympic weightlifting for 8 years but had quite a few years off.. but the muscle memory is fast. My legs & back already look reasonably big, even though I would personally say they are small from what I would consider big for me lol, but chest is soemthing I've never had muscle memory for I'm doing incline bench around 35 degrees & adding in pushups every 2nd day or so. I'm aiming with pushups to be able to do 40 in a row, so just doing 4 sets to hit the total 40 for now, but aiming to do as many as I can in the first set & then the second etc. Oh and I also chuck in cable cross overs & assisted dips in the gym too after the bench stuff, I have gotten to the point where I can do dips as deep as deep is & complete the rep with no assistance now (hooray lol) Is there anything you would suggest I add, or do you think what I'm doing so far is fine for my abs/chest? Your torso is pretty much exactly what I'd be pretty happy with if I had similar muscularity

@Primal-Dude 2 ай бұрын

Great video! i still see so many kettlebell influencers squatting when they're doing swings

@janetschmelz617 2 ай бұрын

Your movement is awe-,inspiring and a great goal However, most of us are no where near this level of strength and mobility. Can you please share beginner and intermediate moves that will help us get to this level? Thank you!

@Strengthside 2 ай бұрын

kzfaq.info/get/bejne/kLRxlLCe3rreaHk.html

@marvinarts5514 Ай бұрын

What weight of kettlebells do you recommend for the swings? One arm and two arms. Then I'll get some myself. Also curious what weight you use for the goblet squat btw.