Short of doing VMO squats, there’s not really many ways to isolate that VMO at home and so doing an exercise like this is probably the easiest way.

Sold as singles but suitable for both feet, MonkeyFeet may feel a bit wonky at first and do take some getting used to. That said, they are incredibly secure and made with convenience in mind. Simply fold, clamp, and ratchet to secure the dumbbell and start moving. Specs Weight Anyone training through an injurywho can’t use loaded barbells for lower body exercises can keep up with their lower body training with AnimalHouse MonkeyFeet. If you are using a solid box, you’ll need to prop your leg up with something so that it’s not touching the front of the box when it’s in a fully relaxed position. You technically can do them, but it’s simply not a very effective way to train the tibialis because the weight is on your heel and really needs to be closer to your toes.You only need one. Obviously, two would be ideal for a few of the exercises I’ve mentioned (and maybe some I haven’t). But really, you just need one Monkey Foot to get by for the most part. Just switch shoes between sides. The dumbbell handle must be at least 127mm in length for the MF to clamp onto it – unless you’re using the tiniest dumbbells in the world, I don’t think you’ll ever have any issues with this.

Doing these supine leg raises combined with the knee raises is one absolutely brutal assault on your hip flexors! 7. Supine Leg Extension This might be the single most effective RDL variation I’ve seen, mainly because you’re not having to hold a dumbbell in your hand. Monkey Feet work by attaching dumbbells to your feet to perform exercises, and it goes without saying that you need dumbbells. Not only do you need dumbbells, but there are also some limiting factors that means not every dumbbell will work.When we sit at a desk all day long, our hip flexors get incredibly tight and weak since we rarely perform movements that use them. Yet, while chimp feet and bodies can’t do what humans can, it doesn’t appear to be a problem if our feet work like chimpanzee feet. In fact, two studies(one from Boston University and the other from Dartmouth) have proven that about eight percent of the population have the mobility of chimpanzee feet, which allows some societies to functionally adapt their feet and calf muscles to allow them to climb trees like chimps do.

Goes beyond leg workouts. Like I mention above, the Monkey Feet are great for abdominal work, too. It doesn’t take too much thinking to figure out all the ways to take advantage of this funky little product. Great for calisthenics. Doing lower body workouts with just your bodyweight will eventually leave you behind in terms of strength, muscle definition, and hypertrophy. But with the Monkey Feet, you can consistently improve your leg strength with calisthenics without feeling like you have to play catch-up. Certain calisthenic skill progressions, like the L-Sit and V-Sit, can also be improved with Monkey Feet. The range of motion is very minimal, especially if you’re doing it correctly, but it’s one of the best ways to fully activate the glute and it’s definitely a favorite of mine.This would add increased tension at the top of the raise which would mean you could get away with doing lower weights. 5. Leg Extension The foam inside the attachment prevents hard plastic from digging into your feet and Achilles. This small but mighty tool can be an excellent option for those who can’t fit large machines in their home gym space. Size and Weight MonkeyFeet were invented by US based company Animalhouse Fitness and the product started selling towards the end of 2020.