Top 5 Calisthenic Exercises for Legs

Sports Nutritionist & Fitness Author
  • Calisthenics
  • Posted 10 months ago

Calisthenics is a form of exercise that I personally find very effective for building muscle strength and endurance.

It’s a versatile and accessible method of training that can be done anywhere, at any time, with minimal equipment.

Leg calisthenics have been instrumental in enhancing my lower body strength, cultivating leg muscles, and promoting functional fitness.

Unlike traditional weightlifting in a gym, functional fitness prepares my body for real-life movements and activities. It’s all about optimising my physical capabilities for everyday life.

In this blog post, I will walk you through a comprehensive leg workout designed around the principles of calisthenics.

We will explore various exercises that challenge and engage your lower body, helping you unleash your full potential.

Stay tuned for a detailed guide on calisthenics leg workouts and learn how to optimise your fitness routine.

Benefits of Leg Calisthenics Workouts

Are you ready to take your fitness journey to new heights? Discover the countless benefits of leg calisthenics workouts!

Strengthening your leg muscles not only enhances performance and stability but also contributes to overall physical well-being.

Let’s dive into the reasons why leg calisthenics should be an integral part of your fitness routine:

  1. Build Robust Leg Muscles: Leg workouts are essential for developing strong and resilient leg muscles. By incorporating a variety of exercises, you can target different muscle groups and maximize your gains.
  2. Enhance Lower Body Endurance and Flexibility: Leg workouts improve not only strength but also endurance and flexibility. Increase your range of motion and enjoy the advantages of enhanced flexibility, which helps prevent injuries and makes daily tasks effortless.
  3. Engage Core Muscles: Compound movements involved in leg calisthenics workouts engage not only your leg muscles but also your core. This holistic approach to muscle development improves stability, posture, and increases your metabolic rate.
  4. Achieve Balanced Muscle Development: Pairing leg workouts with upper body exercises promotes balanced muscle development. This balance is crucial for maintaining proper posture, preventing muscle imbalances, and optimizing overall body strength and aesthetics.

Experience the transformative power of leg calisthenics workouts and take your fitness to new heights. Incorporate these exercises into your routine, and witness the holistic benefits they offer for your mind and body.

Basic Leg Calisthenics Exercises for Beginners

For those just starting out on their fitness journey, the world of calisthenics can seem intimidating.

However, there are several basic bodyweight leg exercises that can help you ease into this unique style of training.

Among these are bodyweight squats and lunges, both of which are excellent for beginners and can be done virtually anywhere:

Bodyweight Squats

Bodyweight squats are an effective exercise for developing strength and endurance in the lower body.

Step-by-step guide for effective bodyweight squats:

Body Weight Squat
  1. Stand with your feet hip-width apart, toes facing forward.
  2. Lower your body by bending the knees and pushing the hips back, as if sitting on a chair.
  3. Keep your chest up and gaze forward.
  4. Ensure that your knees do not extend over your toes.
  5. Press through your heels to rise back up to the starting position.
  6. Repeat these steps for one repetition.

Remember to maintain proper form and technique throughout the exercise.

Beginners can start with three sets of 10 to 15 reps each.


Lunges are another excellent exercise that targets multiple leg muscle groups, including the glutes, quads, and hamstrings.

How to perform a lunge:

  1. Start by standing tall with your feet hip-width apart.
  2. Take a big step forward with your right foot.
  3. Lower your body until your right knee forms a 90-degree angle, while the left knee hovers just above the ground.
  4. Push back up to the starting position.
  5. Repeat the previous steps with the other leg.
  6. This completes one repetition (rep).
  7. For beginners, aim for three sets of 10 repetitions (reps) each.

Both exercises can be modified for beginners.

For instance, squats can be done by using a chair for support, and lunges can be performed without the knee drop.

The key is to start slowly and gradually increase the intensity as your strength and endurance improve.

Remember, safety and proper form are always paramount in any exercise routine.

Intermediate Leg Calisthenics Exercises

As you progress in your fitness journey and basic leg exercises become more comfortable, it’s time to introduce more challenging leg exercises into your routine.

These exercises will push your body further, helping you to continue building strength, endurance, and flexibility in your lower body.

You’ll find exercises like pistol squats and Bulgarian split squats helpful during this stage.

Pistol Squats

Pistol squats are an advanced calisthenics leg exercise that not only strengthen your lower body but also challenge your balance and coordination.

To perform this exercise:

  1. Stand up straight.
  2. Extend one leg out in front of you while keeping your other foot on the ground.
  3. Slowly lower your body using the strength of your standing leg, keeping your other leg extended.
  4. Try to lower yourself until your thigh is parallel with the ground.
  5. Press back up to the starting position.
  6. For beginners, it might be helpful to hold onto a stable object for balance until you get used to the movement.

Bulgarian Split Squats

Bulgarian split squats are another excellent exercise to increase the intensity of your workouts.

They target the quads and glutes but also engage your core and improve balance.

To perform a Bulgarian split squat:

  1. Position yourself a couple of feet in front of a bench or step.
  2. Extend one foot behind you and place it on the bench.
  3. Lower yourself until your front thigh is almost horizontal, keeping your knee in line with your foot.
  4. Don’t let your front knee travel beyond your toes.
  5. Push up through your front heel back to the starting position.
  6. Start with a comfortable range of motion and gradually increase the intensity as your fitness improves.

Remember, the journey to fitness isn’t a race. It’s all about consistent progress and commitment.

Always prioritise good form over speed or repetition count, and don’t hesitate to modify exercises to suit your level.

Progressing to More Challenging Exercises

Introducing more challenging exercises to your routine doesn’t mean you have to abandon the basics.

You can continue to include bodyweight squats and lunges in your workouts but consider increasing the intensity by adding more repetitions, increasing the speed, or incorporating weights.

Gradually introducing more complex movements like pistol squats will also add variety to your routine and challenge your body in new ways.

The key is to find a balance between challenging yourself and listening to your body to avoid injury.

Advanced Calisthenics Leg Exercises

As you continue to build strength and endurance, you can incorporate advanced calisthenics leg exercises into your routine.

This section will introduce you to two challenging workouts: Nordic curls and Sissy squats.

Both exercises not only target key muscle groups but also require and enhance balance and coordination.

Just remember, correct form is crucial to avoid injury and maximise efficiency.

Nordic Curls

Nordic curls are an excellent exercise for building hamstring strength and mobility.

To perform Nordic curls:

  1. Begin by kneeling on a soft surface.
  2. Straighten your legs and extend your hips.
  3. Secure your feet under a weight, bar, or even a partner’s body.
  4. Slowly lower your body forward, keeping your hands close to your chest and maintaining a straight back.
  5. Lower yourself as far as you can control.
  6. Push back up using your hamstrings.

Remember to maintain control and proper form throughout the exercise.

If you are a beginner to this exercise, use your hands to help push back to the starting position.

As you gain strength and control, you can try to perform the exercise using less assistance.

Sissy Squats

Sissy squats are a challenging exercise that targets the quadriceps and glute muscles.

To perform the exercise:

  1. Start by standing with your feet shoulder-width apart.
  2. Raise your heels off the ground, standing on your toes.
  3. Lean your torso backward as you bend your knees and lower your body towards the ground.
  4. Maintain a straight line from your head to your knees.
  5. Go as low as you can while maintaining control.
  6. Push back up to the starting position.
  7. To make the exercise easier, hold onto a stable object for balance.

In both exercises, it’s essential to maintain proper form to protect your joints and ensure you’re activating the correct muscles.

Start with fewer reps and gradually increase as you get stronger and more comfortable with the movements.

Remember, it’s okay to modify these exercises to fit your current fitness level. Consistency and gradual progress are the keys to success in calisthenics training.

Integrating Leg Calisthenics into Your Fitness Routine

A well-rounded fitness routine integrates leg workouts seamlessly with exercises designed to strengthen the upper body and core muscles.

By combining these exercises, you ensure balanced development across your entire body, which is not only aesthetically pleasing but also crucial for overall health, strength, and performance.

Leg calisthenics exercises lay a strong foundation and play a pivotal role in building your lower-body strength, improving your agility, and enhancing your balance.

However, the importance of incorporating upper body and core workouts into your routine cannot be overstated.

Core muscles act as a stabiliser for the entire body and play a significant role in virtually all forms of physical activity.

Simultaneously, upper body strength is essential for tasks ranging from lifting heavy objects to maintaining good posture.

Sample Leg Calisthenics Workout Routines for Different Fitness Levels


Fitness LevelExerciseSetsReps/Duration
BeginnerBodyweight Squats315
Lunges (each leg)315
Glute Bridges312
Wall Sit330 seconds
Step-Ups (each leg)312


Fitness LevelExerciseSetsReps/Duration
IntermediatePistol Squats (progression/each leg)38
Bulgarian Split Squats (each leg)315
Calf Raises320
Wall Sit31 minute
Jump Squats312


Fitness LevelExerciseSetsReps/Duration
AdvancedPistol Squats (each leg)310
Nordic Curls310
Sissy Squats310
L-sit Hold330 seconds
Box Jumps310

This table presentation helps in visualising the workout routine for different fitness levels, along with the prescribed sets, reps, and durations.

Tips for Recovery, Nutrition, and Injury Prevention

In my years of training and coaching, I’ve come to realise the paramount importance of recovery in any fitness journey. Here are some tips I always share:

  1. Stretching: Before and after workouts, I make sure to stretch to prepare my body, enhance flexibility, and reduce muscle soreness.
  2. Nutrition: A balanced diet is crucial for recovery and performance. I prioritize lean proteins, complex carbohydrates, and healthy fats to fuel my workouts and aid muscle recovery and growth.
  3. Proper Form: I learned early on that using proper form during exercises is vital. Pushing too hard and compromising form can lead to regrets later. Recognize your body’s limits and provide ample rest.
  4. Listen to Your Body: There’s a connection between the body and mind. If something feels off, trust your instincts. It has saved me from potential injuries many times.
  5. Diversify Workouts: Integrating leg calisthenics, upper body exercises, and core workouts creates a holistic regime that keeps me fit, strong, and agile.

Remember, the pillars of recovery and proper nutrition are the cornerstones of a successful fitness journey. Embrace these principles, and you can achieve remarkable results.


Incorporating calisthenics leg exercises offers profound benefits. They build muscle, enhance balance, mobility, and endurance, providing a solid foundation for overall physical performance. Calisthenics leg exercises are adaptable to all fitness levels, challenging and progressing your strength and stamina. Ready to take that step? Start today!

Bonus: Expanding Your Calisthenics Leg Workout (Additional Exercises)

  • Body weight single leg glute bridge: Lie flat on your back with knees bent. Extend one leg straight out while keeping the other foot on the ground. Lift your hips off the ground, pushing through the heel of your grounded foot. Lower back down and repeat, then switch legs.
  • Pistol squat: Stand on one leg with the other leg raised in front of you. Lower your body as if sitting back into a chair, keeping your raised leg extended. Push back up through your standing leg, keeping the other leg raised.
  • Calf raises: Stand with feet hip-width apart. Slowly raise your body onto your toes, squeezing your calf muscles at the top. Slowly lower back down and repeat.
  • Lunges with a focus on the rear knee: Stand upright and step forward with one foot, lowering your body until your front knee is at a right angle. Ensure your rear knee hovers just above the ground before pushing back to your starting position.

Incorporating these exercises into your calisthenics leg training can offer new challenges and help you train legs more effectively. Remember to maintain correct form, gradually increase intensity, and stay consistent for optimal results.

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