Quad Training with Calisthenics: A Guide to Lower Body Pressing

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raykay

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Intro​


In an attempt to demystify some of the conversation around bodyweight leg training, I have decided to give a brief breakdown about quad training in general, as well as breaking down exercises into meaningful categories. With proper training principles, lower body training with bodyweight can be effective for even advanced trainees.

My goal is to raise the standard of what can be achieved and expected with bodyweight leg training.

Guide for Hypertrophy?

Renaissance Periodization Quad Hypertrophy Guide: https://rpstrength.com/expert-advice/quad-size-training-tips Read this to maximize your quad training for muscle mass.

Explosive Leg Movements?

I will be including these movements in a separate post, so they will not be covered here.

Are Loaded Unilateral Movements Still "Calisthenics"?

The distinction is largely arbitrary for our purposes. The calisthenics vs weights "debate" is a result of years of extensive online fitness marketing, not science.

Key Principles​

  1. Range of Motion: Best results require you to put the quads through a large range of motion. Pause at the bottom and top to maintain control. Work up to this over time, but be gradual.
  2. Fatigue & Volume: The muscles of the leg are accustomed to carrying your body around all day. They can (generally) handle a greater training volume than the muscles of your upper body. Volume can make a major difference in leg training results, particularly with bodyweight leg variations.
    1. You can still develop legs hypertrophy with sets of 20+ repetitions, as made evident by tried and true hypertrophy programs such as the 20 rep squat program
    2. However, consistent muscle gain requires you to still be training at a high enough intensity to bring the leg muscles close to failure. Train your legs to fatigue.
    3. Consult the Renaissance Periodization article above for more information on this.
  3. Loading: The leg muscles are very powerful and it is highly recommended to add external load to keep progressing in strength and hypertrophy. This can also be a way to get stronger on intermediate progressions as you work towards more advanced movements.
    1. Calisthenics leg pressing without any additional load is not going sufficient to maximize leg strength and power. Eventually, additional load must be incorporated for continued strength gains.
    2. As shown here, advanced single leg squat movements like the pistol squat are only lifting about 88.5% of your body mass: https://exrx.net/WeightTraining/Bodyweight
      1. While this sounds impressive, the equivalent of a 1.8x bodyweight squat falls in the range of intermediate leg strength. Thankfully, with unilateral leg presses, the use of external resistance can offset this.
      2. Advanced trainees can lift an impressive amount of additional load with unilateral variations like the split squat: https://strengthlevel.com/strength-standards/bulgarian-split-squat
      3. https://exrx.net/Testing/WeightLifting/SquatStandards
      4. https://exrx.net/Testing/WeightLifting/SquatStandardsKg

Tools for Leg Training​


Resistance Bands
  • Use resistance bands to improve the resistance curve and as a convenient and portable way to add load. Many bodyweight quad exercises are much less challenging at the top, so a band is a useful tool. If possible, use in combination with other methods.
    • Foot Plate for more anchoring options
      • Using a band footplate platform means there is no need to stand directly on the band and provides a lot more options for using band resistance.
      • DIY Options
Weight Vests
  • Weight vests are excellent as they do not have to be held, and the weight is very close to your center of gravity. Try to get a vest that has incremental weights for changing load. I recommend getting a vest with a max weight of at least 16 kg/35 lbs.
  • The main drawback of vests is that they are not very heavy. However, this can be addressed by pairing the weight vest with other methods of adding load, particularly resistance bands. I strongly recommend combining these two to get the benefits of both.
(Optional) Occlusion Bands
  1. Occlusion or blood-flow restriction (BFR training) is a simple way to increase the difficulty of lower body exercises without having to modify load or leverage. It is a great way to challenge the extremities (legs and arms).
  2. What you are doing is slightly constricting the area right below the hip with an elastic band. This temporary restriction in blood flow to the muscle makes the exercise more fatiguing, as the muscle cannot shuttle out metabolites as effectively. This can be an effective method to induce hypertrophy even while working with very light loads (30% of 1RM).
    1. Ex:
    2. Legs will adapt quickly to BFR training, so use it in short training mesocycles or only for part of your lower leg training in a week.
  3. For best results and safety, use elastic BFR bands with a quick-release so you can immediately release the pressure on the muscle when you finish a set.
    1. https://www.amazon.com/Occlusion-BF...nd&qid=1676429764&sprefix=bf+,aps,525&sr=8-10
  4. Do not wear BFR bands for long periods of time. For strength-training, I wouldn't wear them for longer than 1.5-2 minutes without releasing the pressure. When training multiple sets of an exercise, you are fine to remove the bands between sets and re-wrap your limb when starting the next one.
  5. Warning: Use caution when training with occlusion bands, as you are restricting blood flow. Avoid these if you have any relevant health concerns or issues with blood pressure, circulation, etc.
Kettlebells & Dumbells

Useful for incrementally progressing weight, can hold 1 or 2 for more options in loading.
  1. The main ways to hold kettlebells and dummbells for leg training are the goblet, suitcase, rack, and shoulder loaded holds.
    1. Goblet
      1. Holding in front of your body close to your center of gravity. Goblet holds are excellent for getting yourself into a deep squat position.
      3. Double Goblet Variation (Kettlebell Only): https://youtu.be/zyp38sPChQE
    2. Suitcase
      1. Holding the dumbell/kettlebell at your side.
      2. https://youtu.be/aopAoW1cmUk
    3. Rack
      1. Holding it in a front rack position.
      2. https://youtu.be/MJao9o7ROs0
      3. https://youtu.be/SDMfFxedTjM
    4. Shoulder Loaded
      1. Loading on your shoulders and upper back, use this to replicate a back squat position. For rear loaded exercises, this is how you would add weight.
      2. https://youtu.be/jleU3YTcy80
      3. https://youtu.be/jW5D-Krgje
Sandbags

Potentially your heaviest loading option, the sandbag is preferable to a barbell because the sandbag is not a rigid shape, allowing it to conform to your body more comfortably during calisthenics exercises. I have already made an in-depth post related to sandbags, consult that for information. https://www.reddit.com/r/bodyweight...dbag_training_an_alternative_to_free_weights/

Compound Exercises​


Progression Standard: For easier movements, do not progress until you have mastered the technique and basic mobility, and are able to complete 3 sets of 15-20 repetitions with good form, 90 seconds rest between sets. For more challenging movements such as the pistol squat, instead aim for at least 8-10 repetitions with good form before moving on.

Basic Leg Pressing These are the foundational leg pressing movements to master. If you cannot do the prisoner rear foot elevated split squat and kickstand squat with ease for 15-20 reps, do not move on to the more advanced variations.

Lunge/Split Squat

Prisoner Rear-Foot Elevated Split Squat
Rear-Foot Elevated Split Squat
Prisoner Lunge
Bodyweight Lunge
Squat

Kickstand Squat
Narrow Stance Squat
  • Puts more emphasis on the quads, good precursor to unilateral work. How narrow your stance is varies depending on hip structure, do what is comfortable for you.
  • https://youtu.be/wVhCnAY-TSM
Prisoner Squat
  • The prisoner stance of the hands prevents them from stabilizing as much, adding an extra challenge. The lower body movement is identical to the bodyweight squat
  • https://youtu.be/jwbEo2nN2IY
Bodyweight (Air Squat)
Forward-Leaning Leg Press: Quad exercises where you resist your body shifting forward, or weight is loaded on the front of your body. These exercises tend to be knee dominant, so it is important to build up to the deep knee flexion over time. Make sure to load bands or weight on the front of your body. Reference point: A front squat
Backward-Leaning Leg Press: Pressing exercises where you resist your body shifting backwards, or weight is loaded on the back of your body. Make sure to load bands or weight on the back of your body. Reference point: A barbell back squat
Side-Leaning Leg Presses: Quad exercises where you resist your body shifting laterally, or where weight is loaded on the side of your body. These tend to be the most often-neglected of the bodyweight presses. Make sure to load bands or weight on the side of your body. The limiting factor for these exercises is usually balance and mobility, simply because they are very different from the other variations.

Tuck Squat Progression
Dragon Pistol Progression

Isolation Exercises​


Use a resistance band loaded at or near the hip to majorly improve the resistance curve of these exercises. These are supplemental exercises to your compound pressing movements.

Sissy Squat Progressions
No-Bench Advanced Sissy Squat Variations
Bench Advanced Sissy Squat Variations
Leg Extension Progressions
  • Single Leg Reverse Nordic Curl
    • Note: Hypothetically you could do a single leg reverse nordic, without assistance. As far as I'm aware, nobody has. To be fair, I've also been too lazy to attempt this myself.
    • This guy is pretty close to a clean rep: https://youtu.be/5293WLDg_nk?t=164
  • Reverse Nordic Curl (Natural Leg Extension)
    • Like the Shrimp Squat, the reverse nordic is usually limited by hip/glute strength, not quad strength. People seem to forget the top of the movement is hip extension and treat it purely as a quad exercise. With additional load and a resistance band this can be a good glute accessory as well.
    • https://youtu.be/JX4bA2rT10M
    • Singe Leg Assisted Variation
  • Bodyweight Leg Extensions
    • The bodyweight equivalent of the leg extension machine. Use bands just below the hip to add tension at the top. With bands this feels very similar to leg extensions on a good machine. Increase the height of your feet for more challenge.
    • https://youtu.be/iMcv5cUlRiI
  • Lying Leg Extensions
 
@raykay Nice write up! There’s way more options than people tend to realize for bw leg training, so it’s nice to see so many compiled into a comprehensive post.
 
@raykay two questions:

1- What are the benefits of dragon squats really? I don't find them harder than pistols. I would have tough they would be a lot tougher. Do they work some stabilizing muscles or connective tissue more somehow?

2- Why not an elevated cossack squat with the non-pressing leg that is elevated ? Wouldn't that be a progression in terms of strength and make them harder ? Also they are the only way to work your gluteus medius dynamically with bodyweight is that right ?

Thanks !

PS: is it me who need glasses or you haven't you included nordic curls ?
 
@khohanguc
  1. Dragon pistols are primarily a balance and stability movement as far as I am concerned. It's good to train your lower body for stabilizing the hips in a lateral movement. If you're not finding much challenge in that movement, I'd just stick to heavy suitcase curtsy lunges. I myself tend to prefer them. Works fine with a band, kettlebell, or dumbbell. If you're wanting a pure bodyweight exercise that is comparable to a pistol or shrimp squat, then the tuck squat fits that role better.
  2. Yes to the leg lift cossack squat, it would be a progression beyond the foot elevated. I just was not able to find a video. I have trained these before and they definitely hit your glute medius, however the curtsy lunges are also quite effective for training the medius and are much easier to load heavily and progress. Most of the lateral movements will work the muscles of the hip to some degree.
  3. Nordic curls are missing because this is a post on quad training. That is primarily a hamstring movement, I am working on a separate comprehensive post for the glutes and hamstrings which will include nordic curls and a variety of other exercises.
 
@raykay
  1. Ok thanks. Don't think I'm going to go with the curtsy lunge, I already do plenty of pistols, shrimps, cossack squats, Copenhagen planks and one handed kettlebell swings. Also some stagerred leg deadlifts with kettlebells sometimes. And the tuck squat motion when I do explosive burpees! Hope it's enough to stabilize the hip in a lateral movement ? (genuine question)
  2. You have the elevated foot version in this video :
    Also a one legged cossack squat at 2:21 of this video but I wonder if the mechanics are really the same for this one ? ->
  3. Ok my bad, I've been an idiot who can't read about that last one. Power to you it's a greatly informative post 👍💪
 
@raykay Amazing timing on this bro! Recently hurt my shoulder and was looking to focus on just legs in my recovery period. So nice to have this buffet of options laid out.
 
@barlowgirl I would check out Limitless Legs by FitnessFAQs as well, it's entirely bodyweight leg programming. The calf work is not great but everything else is awesome. Just substitute out the calf work using the stuff from my post on lower leg training.
 
@raykay Why is it not great ? I don't have the program but if Daniel videos are an indication I suppose he advocates for one legged standing calf raises and elevated/deficit sitted calf raises. Is it because it lacks options for progressive overload?
 
@khohanguc Oh his more recent calf training advice in his videos is fine, the program is just several years old (I think 4 or 5 years old) so his calf training advice in the booklet is outdated. It's pretty different from his current recommendations.

The stuff presented for the rest of the lower body and low back is basically unchanged, so it's still useful and up to date information.
 
@raykay Trying to understand if any of these are a great replacement for a hip thrust. I currently use a machine for it at the gym and looking to cancel my gym membership this month and go full time with my home gym.

Thanks for the advice
 
@dinko I am working on a separate glute and hamstring post. As for hip thrusts, you can replicate those at home with strong hip bands (aka booty bands) and a standard strong resistance band.

Bret Contreras has a demo video of this, and I'm currently reading his 500 page textbook on glute training. He also is the inventor of the hip thrust exercise, so his pointers are very useful.

As Bret mentions, things like bands are ideal because peak contraction is at full hip extension. Besides that, I recommend single leg hip thrusts with a booty band like this

Ideally do both. Also sorry that the single leg hip thrust video has the guy yelling. The information in the vid is still quite good.
 
@raykay Thank you for this information and the links! Didn't know if the bands would be good since I can do 640 pounds at the gym for hip thrust.

Looking forward to your glute and hamstring post next!
 
@dinko 640 pounds! Quite impressive. In your case definitely get some very strong band for hip thrusts. You'd want some strong 41 inch bands with higher than 100 lbs of max resistance, and strong mini hip bands. I personally use Rubberbanditz but there's many good options.
 
@raykay I do squats, Bulgarian split squats, forward and reverse lunges with a heavy weight vest. I love it. Way better muscle mind connection than when I did these with a barbell or dumbbells.

I have a lower back injury so I can’t do any hinge movements but I assume SRDLs would be good with a weight vest too
 
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