1 PROVEN Exercise for Entire Legs & Butt (No Gym Required!)


In the early stages of the COVID-19 lock-down a close friend of mine had asked for advice on how to properly train his legs at home with just dumbbells or bands.

I suggested to him one simple exercise that will absolutely wreck the ENTIRE lower body in a single movement!

You could literally do this exercise and this exercise alone to grow your quads, hams, butt and even your calves!

Of course, you’d need to ensure that you’re getting ample volume with this exercise, as with any exercise, and to progressively overload it from session-to-session.

In fact, research shows that 5 sets of 8-to-12 reps just three times per week can optimize your leg gains!

And all that you need is just ONE dumbbell!

The exercise is known as the single-leg squat, split squat, or most commonly… the Bulgarian split squat.

And, yes, I was using a fucking toilet to perform this exercise. Hey, it’s stable and the perfect height.

On that note, a toilet is something that I’d assume each and every one of you has access to in your home. So, you don’t even need a bench, a chair or a sofa!

And the numerous folks who have grabbed a copy of my “Basic Home and Travel Workouts” PDF, which is linked below, should recall that I even suggested using a toilet to perform split squats; I was actually serious about that!

And if you don’t have a dumbbell, a resistance band will suffice for this exercise.

According to EMG data, the single-leg squat actually out-performs both the traditional squat and the stiff-leg deadlift when it comes to developing the glutes and hamstrings.

And it also holds its own against numerous squat variations when it comes to quadriceps activation.

It is also worth noting that a squat movement pattern also work the calves BETTER than calf raises!

And, again, all you’ll need to perform is 5 sets of 8-12 reps per leg, 3 times per week, on, say, Mondays, Wednesdays and Fridays, to reap the lower body benefits.

So, there are ZERO excuses for letting your legs atrophy while the gyms are closed, which they still are in many places, including where I currently live.

In fact, I’ve lost ZERO size in my lower body despite being without commercial gym access for nearly 14 weeks now… which is about 3 1/2 months!

Nor have I lost any size in my upper body, for that matter.

And 14 weeks is a hell of a lot longer than 3! Which is what it takes for an athlete to de-train and lose muscle strength, according to 2013 research.

So, if you’d like to follow along with my bare-bones, minimal-equipment, limited-space, intense-as-fuck home workouts… then pick up a copy of my aforementioned “Basic Home and Travel Workouts” PDF, which costs less than a grande coffee at Starbucks!

By doing so you’ll also be helping to support my continued work on this channel.

And even if your local gym HAS re-opened, and you no longer need to use the shitter to perform this exercise, it is still a great exercise to include in your lower body training at the gym.

And if you still cannot find dumbbells for purchase, why not grab a set of resistance bands?

Such as this brand which I’ve linked below; they also donate a percentage of their profits to the Wounded Warrior Foundation, which supports wounded veterans, and the First Responders Children’s Foundation, which supports the children of fallen police officers.

So, you’ll be getting something very useful for your body and health, while also supporting arguably good causes.

Anyway, leave your thoughts and comments below.


BUY: “Basic Home and Travel Workouts” PDF: https://payhip.com/b/M7eR

BUY: Iron Infidel Resistance Bands https://www.amazon.com/dp/B081F25FYP/ref=as_sl_pc_qf_sp_asin_til?tag=cormcc01-20&linkCode=w00&linkId=3bbf9bfb65d431f1de7473c57bfdf745&creativeASIN=B081F25FYP

BUY: CAP Barbell Adjustable Dumbbell Set, 40 to 200 Pounds https://www.amazon.com/dp/B07VZZT8FC/ref=as_sl_pc_qf_sp_asin_til?tag=cormcc01-20&linkCode=w00&linkId=d9410c2d7ce7585cc4a1d7633d5639c3&creativeASIN=B07VZZT8FC

Resistance Training Volume Enhances Muscle Hypertrophy but Not Strength in Trained Men https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6303131/

For glutes & hamstrings, single-leg squats are better than regular squats or stiff-leg deadlifts https://ergo-log.com/single-leg-squats.html

Gluteus Maximus and Hamstring Activation During Selected Weight-Bearing Resistance Exercises https://doi.org/10.1519/JSC.0000000000001893

Inside the Muscles: Best Leg, Glute, and Calf Exercises | T Nation https://www.t-nation.com/training/inside-the-muscles-best-leg-glute-and-calf-exercises

How Long Does It Take to Lose Muscle Mass? – Healthline https://www.healthline.com/health/how-long-does-it-take-to-lose-muscle-mass

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