Squat Progression

The training principle is same as the other exercises Push up and Pull up

1. Assisted squats

Stand up straight with the feet shoulder width apart, or slightly wider. Rest your hands on the back of a chair in front you. Lower yourself till your thighs are parallel with the floor, keeping your back as straight as possible.
Pause for a moment, before pushing yourself up using mostly leg power.Try to keep the arms fairly straight. Your heels should remain flat on the floor throughout the exercise.

Assisted squat is a beginner leg exercise

Assisted squats

2. Deep assisted squats.

Same as above, but squat through the full range of motion.

Deep assisted squat

3.Squats.

Without any help, lower yourself till your thighs are parallel with the floor, and come back up.

See more information about squat here.

Squat

4.Deep squats.

Same as above, but squat through the full range of motion.

Deep Squat

5. Bulgarian split squats.

Rest your back foot on an elevated platform, with the sole pointing up. Keep your weight over your front leg as you lower yourself.

Bulgarian split squat

6. Assisted one legged squats.

Performed with a bench or a chair next to you, extend one leg straight in front of you, and lower yourself all the way down, till your butt touches your heel. The heel must remain on the floor however. Help yourself back up by pushing on the chair.

Assisted one legged squat

7. One legged squat

Do the same as above step without any help from your hand.

Congratulation! You did it!!

One legged squat

Note

Once you master the one-leg squat, take a little time to build up your reps. After you can do about 20 one legged squats in a row for each leg, you already had super legs, stronger than most of the guys in gym today.

But you still want to add more mass to your leg, a combination of bodyweight exercises and barbell work or strict barbell work will get you better results. See my FAQs in my recommended routine about intergrated barbell squats and deadlift.

Comments

Push up Progression

Choose one of the following variations as a starting point and perform 3 sets of between 4 and 8 repetitions with periods of between 1 and 2 min of rest between each set. When you can do 3 sets of 8, move on to the next exercise in the progression. All the necessary information about pull up can be find in my previous article here . One arm Push up progression 1. Wall Push up Performed against a wall. To find the starting position, stand away from the wall and extend your arms in front of you till the tips of your fingers come in contact with the wall. If you find the exercise too hard, come a little closer to the wall. Wall Push up 2. Knee Push up Kneel on the floor with your feet together, and your palms flat on the ground in front of you. The arms should be straight, shoulder width apart, and in line with your chest. Using the knees as a pivot, bend at the shoulders and elbows until your chest is approximately touch the floor. Pause and press back to th

Squats

Maybe I don't have to talk much here. Everyone should know about the Squats and the two basics steps to do them. Sit down and Stand ups. That is it ! Bodyweight Squat Squat muscle targeted Muscle targeted Squats will work your entire lower body. They primarily target the muscles in your butt (gluteus maximus), the front of your legs (quadriceps) and the back of your legs (hamstrings). But they also engage some stabilizing muscles: your lower back (erector spinae), the outside of your thighs and bum (abductors), your inner thighs (adductors) and your calves (gastrocnemius and soleus). Tips for a proper squats Different depths of motion in squatting develop different muscles. A full range of motion develops all the muscles equally. For this reason, you should aim to master full squats. Some of the steps are half-movements, but they eXist only as stages in the process towards full squats. Half-movements must always be performed in conjunction with full movements.

Grease the Groove (GTG training method): The best way to do more Pull ups, Push ups and increase strength.

What is GTG? Pavel Tsatsouline Greasing the groove is a strength training method popularized by Russian fitness author and coach,Pavel Tsatsouline, one of the world’s premier strength and conditioning coaches and former trainer of the Russian special forces. (For more information on Pavel and some of his unconventional training check out his books, The Naked Warrior or Power to the People). Contrary to the belief of most Western bodybuilders, who believe strength comes purely from larger muscles, the Russian philosophy is that in addition to strength being somewhat correlated to muscle size, strength is also a skill. Like with any other skill, the ‘skill of strength’ should be practiced, because as we all know, practice makes perfect. The principle of this training technique revolves around the simple equation Pavel came up with to explain the technique: Specificity + frequent practice = success To become a defter football player you have to practice football. To be

Calisthenics Training and Beyond

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