one leg/pistol squat? lowedbody training with no weight recommendations?

Live in a flat - no garden no space no home gym

Straight bodyweight squats are unchallenging and therefore boring

Is trying to master a one legged squat worth doing? Anyone can do it and can recommend how to get from s**t to able to actually do this?

Anything else worth doing for lower body?

sissy squats. Tom Platz fav for quads

donkey calf raise.

lunges. hold anything of weight to add resistance... desent have to be very heavy.

Lunges are good, double or triple dip on each leg, don't lock out, pause reps, slow reps etc. lots of techniques to make things more difficult. High reps, short rests, pre-exhaustion. You can also elevate the front foot on a step so that you can get deeper in to the lunge.

I've been doing lots of hack squats against a wall with a foam roller against my back. Then lunges and banded good mornings. Probably not making actual progress but it's gassing me and hopefully maintaining some strength and also building balance.

I learned to pistol squat the other week and my legs were ringing from doing them, so definitely worth a go

How do you learn - from someone who can prob do about 1/4 a pistol squat at the moment?

hold onto somthing like a rope or the back of a chair

they are brutal and can deffo cause injury if you try and launch into one cold !!

oh and mountain climbers are ace and anykind of 100 burpees for time !!

Start by lowering yourself to a high object and gradually lower the height until you can do it without

Or stand on a very shallow object (like a weight plate) extend the front foot and lower until it touches the floor. Gradually increase the height of the object until you have to go all the way down for your front foot to touch the floor

What’s your 100 burpees for time Boarski?

This plus lots of ankle stretches. The one I think works best to focus on soleus - put your foot up on a bench or chair, bring your chest down on yo the Thigh so the leg looks like a deep squat position, grab hold of underneath the seat and pull yourself down more

back before crossfit was a thing ,and before i did strongman , i did loads of wierd fitness things (my judo year) and i was pretty good at the burpees BUT i deleted my old logs when in some sort of rage ....... so i dont know the time !!

If I had no space, I would buy 3-4 sets of heavy duty resistance bands (the 80kg ones). Id squat with these (creating a loop underfeet and base of neck/shoulders).

My training would probably look something like this:

Mon:
Resistance band squat (2-3 bands), 20x3, explosive as possible.
Resistance band good morning, 3x8
Resistance band press Up (2-bands), 3x8 slow eccentric, fast concentric

Wed:
Resistance band bulgarian split squat (stand on the band and hold both sides in hands), 3x8
Resistance band overhead press (1-2 bands), 3x8
Clap Press ups, 20x3

Thu:
Resistance band press Up (3-4 bands), 20x3 explosive as possible
Resistance band squat (1-2 bands), 3x8, slow eccentric, fast concentric
Resistance band seated rows (attach to door or get the doris to stand in it), 3x8, slow eccentric, fast concentric

Sat:
30m sprints (slight hill ideal; reduces knee stress)
Timed Ab work (plank, side plank)
Timed Glute work (glute bridges)

When I was in the military I used a very similar system while deployed on exercise and returned with very very minimal max strength loss, but my power production was immensely better which even to today, has stayed with all my lifts. The key is to make the fast s**t fast, and the higher rep stuff to really really focus on mind muscle connection...

and more importantly, progressive overload... week to week increase either reps, sets, speed, load... at least 60-70% of ALL progress can be attributed to progressive overload

My balance is rubbish so haven't had any luck doing one legged pistols

However I see we have similar bodyweight and squat so this might work for you. I found sitting down on one leg to a very low box (maybe 30 cm) and standing up again, a good challenge for sets of 8 reps. I progressed to 12s and now sets of 5 with a 20 kilo bag. It was this exercise which made me appreciate I had a weakness in my left leg- and hopefully this brings it back up.

Oh, and bulgarian split squats, 20 kilo back pack, one foot on the sofa, 5 sets of 12 and you will feel the burn

Definitely worth doing pistols and lunges for sure, especially if you do strongman. Actually a lot more useful than regular squats for strongman but useful either way to do some single leg work for injury prevention and better performance overall and there surprisingly challenging, especially more difficult variations.