Bodyweight Basics Lower – Nick-E.com

Squats

Nick-E — Sun, 25 Oct 2020 19:28:08 +0000

Squats: Squats are without a doubt one of the most important movements you will ever learn, and you could even go so far as to say that they are a fundamental pattern of human movement. Before things like chairs came around, squatting was how people sat to hang out and even how they pooped (our […]

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Hamstring Bridge

Nick-E — Thu, 17 Sep 2020 21:55:14 +0000

Pre-requisites: This is a series of bridge variations intended to preferentially load the hamstrings, instead of the glutes. A majority of the fundamentals of how to properly execute them are very similar to the glute bridge. As such, I wouldn’t recommend doing these until you are familiar with the glute bridge, so I won’t be […]

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Glute Bridge

Nick-E — Thu, 17 Sep 2020 21:50:30 +0000

The Glute Bridge The Glute bridge is a great and fundamental bodyweight exercise that works the glutes and hamstrings, and is an awesome pairing with any squat variation to get a full leg workout. In fact, both glute bridges and squats are so fundamental that they are the 2 lower body exercises of the 6 […]

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Shrimp Squat

Nick-E — Thu, 17 Sep 2020 21:46:52 +0000

The Shrimp Squat, like the Pistol Squat, is one of the single leg bodyweight squat variations that I would not typically recommend for basic over-all strength building. They are however particularly impressive demonstrations of the application of your leg strength to a task that requires a pretty considerable degree of mobility, balance and skill. As […]

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Pistol Squat

Nick-E — Thu, 17 Sep 2020 21:27:54 +0000

So the pistol squat is an interesting beast, in my opinion. It’s one of these movements that people see a lot online and want to do because it looks very strong, elegant and cool. A lot of people see it as the sort of pinnacle of bodyweight leg training. The truth is that the pistol […]

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The Step-down

Nick-E — Thu, 17 Sep 2020 21:20:04 +0000

Pre-Requisites Being able to walk up the stairs without a hand rail, really, if you are starting with the shallowest possible depth. But being comfortable with basic body weight squats, split squats or even Bulgarian split squats will make these much easier to learn at a ‘standard’ depth. Start Position: The start position is on […]

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The Bulgarian Split Squat

Nick-E — Thu, 17 Sep 2020 21:13:48 +0000

Bulgarian Split Squats (Referred to as a BSS for the rest of this guide), or ‘Rear Foot Elevated Split Squats’ are in my opinion one of the two best single leg progressions for the bodyweight squat, the other being the ‘Box Stepdown’. The reason being that both of these exercises are very easily scalable with […]

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Hip Hinge

Nick-E — Mon, 08 Jan 2018 23:59:26 +0000

All about the Hip Hinge: The Hip hinge is one of the most fundamental movement patterns that as a society, most people have simply lost the capacity to perform. Our collectively sedentary, chair-adapted lifestyle has made us a population of individuals whose hips are more restricted than our lower backs. As a result, the body […]

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