Wall sits

A great BW isometric leg exercise in the wall sit in which you place your back against the wall and sit in a half squat position. You can make this as challenging as you want by the hold time. 60 seconds is quite tolerable but things start to burn as you hit the 2 minute mark. If you can hold for 3 minutes, you are great in my book. The wall sit is a great isometric hold exercise, one that I have incorporated in my workouts.

Try this tougher variation. Get in the wall sit position. You might need to have your feet a little further from the wall than what you normally would. Now, perform alternating leg extensions. If you are a stud, you can extend each leg and perform a hold (1 to 10 seconds, for example) before returning your foot to the floor and performing the same with the other leg.

Let me know what you think.

[.V.]

I think you've reccomended something similar to me before. As always, your bodyweight stuff in interesting and challenging.

I think for now though - I'm going to pass. I simply don't have the extra energy or the ability to afford the calories for anything else challenging right now.

[LiftGirl]

I think this would be great especially for folks who can't squat because of medical issues.

[EliteLift]

i used to do these all the time in gymnastics and remember the huge amount burn that begins after the first minute or two. i never did try that variation where you extend your legs, its sound like it would be very effective. i think i'm going to add those to the end of my next leg routine.

thanks for the variation pierini!

[Lady C]

These are a great way to condition your legs for ski season too!

[.V.]

Originally Posted by EliteLift

thanks for the variation pierini!

Hope you are ready for some pain. Enjoy.:

[Khaine]

Oh definitely... 90 degrees at the knees and hips was how I used to do them... A killer workout if you don't have weights available... I paired em wit One-Legged Squats and ATG Jump Squats for my bodyweight leg workouts way back when...

[EliteLift]

Originally Posted by a_welch503

Hope you are ready for some pain. Enjoy.:

oh more than ready my friend!

although i'm going to have to wait for the pain a few days till my next leg day comes along cause just hit them really hard yesterday.

[minime]

i like this pierini i think i will add it to my next light leg day - thanks for the ideas!

[.V.]

Mr P's stuff isn't really for building huge mass, but rather has a focus on general fitness, good health, increased muscle endurance. Goes well with improving his karate workouts. Definitely good stuff - especially if you want to be generally fit and live a very long time.

[gymgirl]

Originally Posted by EliteLift

i used to do these all the time in gymnastics and remember the huge amount burn that begins after the first minute or two. i never did try that variation where you extend your legs, its sound like it would be very effective. i think i'm going to add those to the end of my next leg routine.

thanks for the variation pierini!

oh me too! i HATED these in gymnastics, boy do you feel the burn! i may have to add them in again, they suck but they sure do work!

thanks Pierini for reminding me of these!