No equipment? No problem! CALISTHENICS will help 💪🏼😎 These are no ordinary squats and lunges, meaning you have some impressive leg strength gains to look forward to! The beauty of performing these leg exercises: ✅ Pain-free KNEES ✅ Flattering muscle DEFINITION ✅ Better BALANCE ✅ Improved CORE & GLUTE stability ✅ Fully joined up WHOLE BODY strength Start by adding in a few of these to your sessions and work your way up to all of the exercises in one session - sometimes I even do this workout in the gym despite being surrounded by all of the equipment! 1️⃣ HAWAIIAN SQUAT - ankle stability, pelvic floor control and single leg glute and quad strength. 2️⃣ PISTOL SQUAT - can be quad-dominant; to ensure glute recruitment, ensure your supporting heel doesn’t come off the floor. 3️⃣ SISSY SQUAT - strength in full hip extension supporting by isometric glute strength; healthy foot and ankle flexion. 4️⃣ REVERSE NORDIC CURL - isometric glute and hip flexor strength and full extension, supporting strength in shins, feet and ankles. 5️⃣ BANDED NORDIC CURLS - hamstring strength supported by isometric hip strength; focus on slow negatives with/without the band. 6️⃣ INV. HIP EXTENSION - inverted glute and posterior chain strength that will also come in handy during skills such as the bar PULLOVER. 7️⃣ SHRIMP SQUAT - single leg strength and stability focussing on quads and glutes; this movement will also lead to DRAGON SQUAT, which is missing from this video as it can be a bit fiddly and give little benefit as a result, so I decided to leave it out this time. ✅ REPS & SETS - As a beginner, try 4-6 rep sets to begin with and aim to complete at least two sets of each. As you progress, work your way up to 3-4 sets and up to 10 reps per leg. I recommend working through them as a circuit, so do everything once through and then repeat from the beginning. This way you can target different muscle groups in one go without getting too tired for the other exercises. Happy training! 💪🏼😎 #hawaiiansquat #pistolsquat #sissysquat #shrimpsquat #calisthenicstraining