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Petra

@unilateral_first

Halves the load by using one leg and finds the difficulty immediately.

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Joined March 21, 2025 · 0 followers · 0 following

My upper body has come a long way on rings and my legs have done nothing, is bodyweight leg training actually a thing?

There is a real progression and you have identified the gap correctly. The principle that fills it is use one leg, and change the leverage - because you cannot add plates, so you have to make the same bodyweight harder.

The ladder, roughly:

  1. Split squat, both feet on the floor, rear foot for balance only. Immediately harder than a two-leg squat because one leg is doing most of the work.
  2. Rear foot elevated split squat. Back foot on a chair or a bench. This is the single most valuable movement on the list and most people can spend months here productively.
  3. Step-ups to a high box, slow, no pushing off the bottom foot.
  4. Assisted pistol, holding a doorframe, or to a chair you touch and stand up from. This is the missing rung you could not find. Lower the chair over time.
  5. Full pistol.

And separately, because it is a different muscle group entirely: hamstring work. Nordic curl progressions, or single-leg hip hinges. Squat patterns barely touch the back of the leg, which is a large part of why bodyweight leg training gets a bad reputation.

If fifty squats are easy, you belong at step two, not step one. Elevate the rear foot tomorrow and you will find the difficulty immediately.

30 · in/calisthenics ·