Copy My Bodyweight Only Leg Workout — Key Takeaways
Use ring-assisted pistol squats and hanging leg curls within the 5–20 rep range to failure, minimizing hand assistance to keep tension on the target muscles.
Key takeaways
Ring pistol squats: use rings for counterbalance, not assistance — keep tension on legs
Ring pistol squats: use rings for counterbalance, not assistance — keep tension on legs
- Rings eliminate balance as a limiting factor, letting you reach true muscular failure on quads.
- Helping too much with hands offloads tension from legs, reducing hypertrophy stimulus.
Hanging leg curl: hips-up plank posture maximizes hamstring tension at both ends
Hanging leg curl: hips-up plank posture maximizes hamstring tension at both ends
- Glutes squeezed, hips elevated like top of hip thrust — loads hamstrings at origin and insertion simultaneously.
- Bench distance from rings controls difficulty: further away = more bodyweight load on the curl.
Target 5–20 rep failure range for bodyweight leg exercises to hit effective intensity
Target 5–20 rep failure range for bodyweight leg exercises to hit effective intensity
- Below 5 reps = too hard to accumulate volume; above 20 = too easy, insufficient mechanical tension.
- Rep speed slowing on final reps is the key indicator you're training hard enough.
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In this video
- 1mRing Pistol Squats for Quad Development
- 1mHanging Leg Curls for Hamstring Isolation
- 3mBodyweight Sissy Squats for Quad Isolation
- 4mSissy Squats as a Workout Finisher and Free Resource
“You're not skipping curls on arm day. Don't be skipping hamstring curls on leg day, either.”
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