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Hardest bodyweight leg moves list with video links, second edition.
Many of these moves are more an expression of strength than a good way to build it because they are unstable or complicated to set up (but some are very good, though it's better to do some weighted exercises too if you have the equipment, and resistance bands have some uses too). This is not a training guide (maybe I'll make a new one in the future), I'm only documenting the highest levels I've seen. Any movement can be safe or unsafe depending on the load, whoever tries these moves does so at their own risk with the assumption that they have gradually built up the capacity to handle those loads.
The main ways to make unweighted leg exercises hard are quad or hamstring isolation moves (single leg, straight body for the longest lever or both) or friction resistance. If you want to make them suitable for strength or hypertrophy work, hold onto something for balance in case you need to eliminate instability and use the ones with a simple setup and good range of motion.
Several of the links below are from these videos:
- Stefano Ravarino's beginner to legendary showcase. Timestamp to 7:28 where the real challenge starts, he was the first to do some moves too.
- My compilation of the hardest moves I found, in the future I'd like to make a new version.
Addition: this video by Jakub Kowalski shows only the practical hard leg exercises that are good for getting stronger without weights.
QUAD DOMINANT MOVES
Elevated advanced shrimp squat (both hands hold the free foot):
Harder if the knee travels forward more because of a more upright body or more hip extension in the rear leg. The free leg can't travel forward as much if the elevation is in front of it instead of by the side, so it provides less counterweight. More ankle flexibility (dorsiflexion) probably makes the exercise slightly easier.
- Henning Attlin 5 reps on toes.
- Federico Ponzin 9 reps, the most I've seen with both concentric and eccentric, and also a lot of ankle dorsiflexion to keep a flat foot.
- Jakub Kowalski dead start from flat foot before leaning into the toes, he said it's harder than already being on toes.
- Ben Haion extreme flexibility version 2 reps. Full knee flexion without elevating the foot thanks to the rear leg's very stretched hip flexors.
Knee further from center mass than shrimp squats, and regaining tension to get the knee off the floor is tough.
Also known as one leg extension lever, I just think quad lever is a simpler way of describing the top position.
Arching the body shortens the lever a bit, either way the part below horizontal is surprisingly hard.
- Gabriel Ribeiro arched body 3 reps.
- Federico Ponzin 5 paused reps with a slightly arched body.
- Jakub Kowalski arms behind head version 2 reps.
Balance can be tricky compared to one leg sissy and Matrix squats but less strength is needed.
- Matteo Spinazzola 4 reps concentric only.
- My best try with concentric and eccentric.
- Matteo Spinazzola more flexibility version.
- Jonathan Cheng 10 concentric only reps, less clean.
- Jonathan Cheng best concentric.
It's harder if the support is at the top of the calf or lower, but more comfortable with the support at the knee pit. If the shin has a more open angle with the foot, the horizontal body position is easier because the knee is less flexed.
- Me with the shin in sand, bent hips. Probably the oldest setup in the world for the two leg version, I haven't seen others try in the sand with one leg so someone could get much better form.
- A girl named Chloe, shin leans back a bit because of the band stretch.
- Damiano Peroni to parallel, arched body but arms overhead. The setup prevents more knee flexion so he tried to get more range in the spine.
- Jonathan Cheng, the shin is tilted back but the range of motion still reaches 90° knee.
- Matteo Spinazzola on bench with some hip bend.
- Jonathan Cheng, cleanest rep I've seen on a bench.
- Stefano Ravarino to parallel, clean form. Still the hardest form I think, because the support is below the knee pit.
With enough toe and ankle flexibility full knee flexion can be reached without the knee touching the floor, in a "float hold" (image example).
- Joshua Butkevicius almost horizontal shin concentric and full negative.
- Meckanimal with slight hip bend.
- Ben Patrick to horizontal shin 3 reps.
- Roye Goldschmidt from horizontal shin if it's not a reversed negative.
- Matteo Spinazzola attempt. I think the best try so far because it was from a float hold and he maintained some backward lean before bending the hips.
In normal Nordic curls the hardest part is at the bottom, and having the upper body or part of the thigh unsupported makes that part harder if the knee reaches lockout, and it's more stressful on the tendons if the edge of the support is closer to the knees than the hips.
When adding decline the hardest part of the movement shifts towards the top of the range.
Unsupported kneecaps Nordic curl:
- My first try. With locked out knees it's like straight arm strength in the planche/iron cross, the bottom of the movement is harder than with the thighs supported but more dangerous for the hamstring tendons, not recommended for training.
In all the inverted hang movements the range above 90° knee is drastically harder, the hamstrings are weaker in that part of the resistance curve.
Note: the shin is forced to stay vertical, which makes the lever longer than in a free hanging equivalent, which I'd call inverted sissy squat instead, example of partial range, full range with inversion boots is risky because the rotating shin could make the hook slip off the bar, better use straps to try that one.
With the free leg's knee not lifted, the balance is the same as with two legs and the same body line could be achieved by someone strong enough. Matteo Spinazzola does them with that knee lifted making them much harder to balance and forcing some side bend to keep the center mass in the vertical plane of the anchored foot.
- Chris Scott 5 reps with hip bend. The most reps I've seen in the version with the free knee planted down.
- Adan Lopez explosive concentric with some hip bend.
- Another one by Adan Lopez.
- Matteo Spinazzola cleanest single rep of the harder version.
- Matteo Spinazzola 13 reps but the thighs are a bit elevated cutting some range.
- Matteo Spinazzola 15 reps, as above but maybe less clean.
- Matteo Spinazzola elevated natural one leg press. The friction of the wall is the main factor in the difficulty, and there's some more hip range of motion than without elevation (and even non-elevated he said it felt like a pistol squat with 75% of his own weight as added load).
- Luca Pardini anti gravity lean, made famous by Michael Jackson using special shoes that could attach to the floor, this video shows a homemade version. Challenging for the calves and hamstring tendons if significant lean is used, not sure how difficult because I haven't tried but it's a cool move so I'll leave it here for now.
- Cai Yong side splits slide to standing. I don't know the difficulty level since I haven't found other examples of this move, it uses adductors strength to overcome the friction of the floor. Update: I was shown Pavel Stankevych doing it easily, the only examples so far are by elite circus artists but not enough data to answer the question.
- One of the Ross Sisters super deep back bend. Crazy flexibility in spine extension and hip internal rotation.
- Joachin Hilderson isometric sissy squat on toe knuckles, end range foot and ankle strength.
Some moves I haven't seen done:
- One leg quad lever raise. A good setup might be monkey bars like in this image.
- Inverted sissy squat to full knee flexion. A good way to stay anchored to the bar are straps, this guy shows how he attached himself and was able to do full rotations around the bar safely (only if the straps are robust and the feet properly secured).
- Inverted one leg squat to full knee flexion.
- Inverted Nordic curl to full knee flexion.
- Full rom one leg sissy squat (Matteo Spinazzola did it but with bent hips).
- Elevated one leg Matrix squat.
- Inverted one leg sissy squat and Nordic curl.
People who have achieved some strong leg moves.
- Joshua Butkevicius. First to do a full negative of the one leg sissy squat, and he's got some explosive jumps.
- Matteo Spinazzola showing weighted and unweighted moves, probably the strongest at leg calisthenics.
- Damiano Peroni, first to do a one leg Matrix squat to parallel with arms overhead.
- Federico Ponzin, strong at various moves.
- Jonathan Cheng, some of the hardest leg extension variations.
- Jon Yuen. Mostly end range strength/active flexibility in one leg squats, something different from most of this list.
My opinion on the difficulty of some moves assuming full range of motion (from easier to harder), for one leg I think the order is similar: natural leg press (minimizing friction) -> natural leg extension -> sissy squat (elevated or from float hold) -> quad lever raise -> Nordic curl (flat ground) -> Matrix squat (elevated) -> inverted sissy squat -> inverted Nordic curl. If you've tried some of these I'm curious how you'd order them, it will change based on whether you have better genetics for quads or hamstrings, but maybe we can find an average.
I think some of these exercises are very good (natural one leg press, one leg sissy squat with balance support, natural one leg extension with balance support, one leg Nordic curl without lifting the free knee) because they are simple to set up and allow a lot of muscle load without balance being a problem, though knee connective tissue strength could limit the amount of volume you can do without getting injured.
Hardest moves for each leg muscle group:
In the straight body one leg isolation moves, for the longest lever the arms would be extended overhead and the free leg fully piked (straight and against the chest).
- Glutes: shoulders and feet elevated one leg hip thrusts are the hardest isolation I know of, but only intermediate difficulty. Maybe there's a way to isolate them with friction, and the natural one leg press definitely puts more load on them but it might be quad dominant.
- Quads: elevated one leg Matrix squats (image of how it might look), or one leg sissy squats with the back against a high friction wall.
- Hamstrings: inverted one leg Nordic curls, or inverted one leg sissy squats with the back against a high friction wall.
- Adductors: sliding from splits to standing on a high friction floor.
- Calves: they have two heads, Gastrocnemius (most active with straight legs) and soleus (most active with knees bent around 90° apparently). The practical option are one leg calf raises on a step for a full stretch and a pause to eliminate the powerful bounce of the Achilles tendon, and in theory if you have something like Michael Jackson's boots to keep your feet anchored, you can use the calves to lever the entire body, but it would not be simple to set up and hamstring strength would be important to keep the body straight.
- Shin (tibialis): wall tibialis raises, single leg and the foot far enough from the wall to get a full ankle stretch at the bottom are the practical option, and in theory you could do the upside down version of the Michael Jackson lean move, but considering how small the tibialis is I doubt it can get strong enough for that.
X-plane 10 : 30fps in the demo, what could I expect on the full version ?
I have a R9 280, i5 3570k, 8Go of ram and W10.
I'm trying the demo of Xp10 and in 35min around the area (I use a false .iso to play more than 10min :p ) over the forests, close to the cities and I after some tweaks get around 30fps in average, 20fps when on the base airport with all buildings.
I REALLY enjoyed my flight, the flight model feel very nice, it's looking very good...all good ! I'm interesting in the full version so.
Will my framerate get down with some addons and around other cities in Europe for instance ? I'm worried to hit low FPS with my AMD GPU, I don't have to fight to have at least 30fps...
Could you give me more details maybe based on your own experiences ?