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making available through my channel. Leg

trading. It's famously unpopular for

many people. It's boring. It doesn't

directly contribute to looking good with

your shirt off, and it's often awkward,

requiring setup and being very limited

by technique and mobility. As a result,

a lot of people sport very

underdeveloped legs. This not only looks

bad, it negatively impacts functional

performance and can lead to pain and

discomfort. Worse, though, is that many

people also have terrible leg mobility.

A lot of adults struggle to get into a

deep squat with their heels flat on the

floor, and a lot of people feel

discomfort when squatting even partially

that low. Knee pain, hip pain, and back

pain are all common as a result of this.

But what if I told you that you could

develop athletic performance and

significant mobility in your legs by

just performing a series of bipedal

exercises? Strange walks and hops that

require no equipment are a lot of fun to

do and restore your natural lower body

mobility, strength, and explosiveness.

And this is something I can attest to

personally. They've helped me to move

more confidently low to the ground, to

move more explosively and quickly, and

generally to regain the mobility, power,

and confidence in my legs that I had

lost. Welcome to the Institute of Funny

Walks for gains.

First up, Gorilla Walks for gentle and

fun frontal plane mobility. This one is

great for hip abduction, moving the legs

out to the side and for external hip

rotation. You're basically getting into

a kind of horse stance or wide squat,

then leaning forward slightly to rest

your weight on your hands or knuckles a

little, then stepping out to the sides

nice and wide, just enough to feel a

slight stretch across the inner thigh.

You then step the other leg in together

and continue move in both directions and

vary the direction. Focus on preventing

the knees from caving in as well to

build that external rotation. This is

all about easing into those stretch

positions in a controlled and fun way. A

much more enjoyable and sustainable form

of mobility training.

How about my new favorite, the squatting

walk? Here you do air squats, but take a

small step with each rep. This makes the

movement more fun, more varied, and

slightly more explosive. You'll build

strength, endurance, and mobility all at

once. And since I've been doing these

again for three sets of 1 to 2 minutes,

my legs have felt so much more powerful.

I used to feel sore in my thighs at the

bottom of the squat and feel awkward

getting into it. Now I can drop

with ease. And isn't that what we all

aspire to? The other great thing about

the squatting walk is how much of a pump

it builds. By keeping that pressure on

the legs, it creates a massive burn.

Done enough, this translates to extra

size. It's the prison training approach

to building legs. And something very

similar worked for Mike Tyson. Oh, and

it builds tons of leg endurance, too.

Great for long-term athletic

performance.

Or how about the duck walk, where you

just get into that low squashing

position and walk there. This is

brilliant for not only creating an

isometric hold that burns. Try

alternating between these two types of

squat walk for a brutal leg workout, but

also for testing mobility and stability

as you take steps in those low

positions. You can do this for time. You

can do it for distance. You can hold

something heavy in front of you to

significantly increase the challenge.

And if you pick up a kettle bell, a 20

kg kettle bell, walk around your garden

in a duckw walk position, this is an

amazing leg exercise that's more fun and

accessible for a lot of people than just

doing heavy squats in one spot.

Or if you want something that will turn

your legs into powerful springs for all

kinds of athletic movement, try bunny

hops. You're squatting down low here on

your toes, then bouncing around, keeping

your legs nicely bent. This will

strengthen your knees and your ankles no

end and increase your elasticity. This

is how we land from a big jump. This is

how we spring off. This is how we squat

down to play with our kids. This is

intense for some and not recommended if

you have bad knees. But start with

gentle small hops and build up to bigger

movements and you'll develop extremely

resilient legs that can act like spring

coils. Look, you can even use this stuff

as part of your routine tidying your

living room.

Then you can start integrating leaps and

spins, maybe even some hopack if you

want to showboat. So don't write them

off. Consider adding them into your

routine and see where it takes you. And

if you're looking for an upper body

pulling equivalent, then what you're

looking for, my friend, is brachiation.

Would you like that in a future video?

Bye for now.

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And bye for now.