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Barbell squats or deadlifts, squats will hit hams, quads, and glutes along with supporting muscles and spinal erectors Deads hit mostly glutes and hams, almost
by alan-hn 2y ago
Barbell squats or deadlifts, squats will hit hams, quads, and glutes along with supporting muscles and spinal erectors
Deads hit mostly glutes and hams, almost no quads, but a bit more back involvement
I recommend doing both, personally
If you want bodyweight only then probably pistol squats but it's difficult to work the legs that much with just bodyweight because they already carry your body weight every day
- abakker 2y agoSomething that many people can do is add weights to a backpack. If you have a good backpack and you can add books/water/rocks etc you can squat with that. If the balance of the movement gets a little unwieldy, a slight heel lift block can help. Also, goblet squats with a kettlebell.
- dilap 2y agoI found my pistol squats got better after a few months of just training boxing -- so I think even just hopping around and doing jump-rope is probably pretty decent exercise for your legs.
- alan-hn 2y agoA large part of pistol squats is balance and the strength of supporting muscles, general movement like boxing training would absolutely help with that