When you say the word ‘calisthenics’ people often jump to the extremes and think of handstand push ups, the planche and muscle ups. Yes, these are calisthenics movements but they’re only one part of calisthenics, in fact, all bodyweight exercises can be classed as calisthenics movements.

And that includes lower body exercises. It is possible to build strong legs with calisthenics movements, you just need to be consistent in your training and make sure you’re hitting the key muscle groups.

Benefits of Bodyweight Leg Training

Leg day doesn’t have to consist of heavy barbell back squats and deadlifts. There are plenty of ways you can target all the muscles in the lower body without picking up a single weight. Here are some benefits to bodyweight training -

• Increased leg strength

• Focus on increased mobility

• Ability to workout anywhere

• No equipment required

• Suitable for all levels

Example Calisthenics Leg Workout

These are some great examples of lower body calisthenics movements that you can perform anywhere. As you progress, you can make the exercises more difficult by adding weight to increase the intensity. For each exercise, choose between 2-4 sets and 8-12 repetitions of the movement. You can increase both sets and reps to progress.

Pistol Squats

Begin by shifting your weight to one foot and extend the other leg out in front of your body straight. Squat down on one leg as far as you can go. During the movement you should try to keep your chest lifted and your heel flat to the floor. Once at the bottom of the movement, pause and stand.

Regression - If full pistol squats are challenging, start by performing box pistol squats. The movement is exactly the same except you’re using a box to sit on at the bottom to limit your range.

Progression - To make the exercise more difficult, hold a dumbbell or kettlebell in a goblet position and perform the movement.

Bulgarian Split Squats

Start in a split stance position and use a Split Squat Stand to support your back leg and elevate your foot off the ground. The box should be around standing knee height. With your back foot elevated, make sure your hips are facing forwards and front knee stacked directly over your toes. Bend both knees simultaneously until your back knee comes close to the floor. As you stand, push all your weight into your front heel to target your quadriceps.

Regression - You can simplify the movement by doing standard split squats instead. This targets the exact same muscles, except you keep both feet on the ground.

Progression - To increase the difficulty, hold Dumbbells either side of your body when doing Bulgarian Split Squats.

Cossack Squat

Cossacks squats require a lot of mobility and therefore work on your strength and range of motion at the same time. Start in a wide stance position (double shoulder width) and point your feet outwards. Starting with your left side, keep your right leg straight as you bend into your left knee as low as possible whilst keeping your heel down. When at the bottom, point your right toes upwards, stand and repeat on the other side.

Regression - For a lot of people, mobility is a problem with this exercise. Therefore, to combat this you can start by doing side lunges. The movement is the same except you aren’t going as low in the bottom position and keep your hips above your knee.

Progression - You can hold a Kettlebell in a goblet position, or hold a light barbell overhead when performing this exercise to make it more challenging.

Single Leg Glute Bridge

For this exercise, all you need is mat. Start lying on your back with your left foot planted on the mat, a few inches away from your body. You should be able to touch your left heel with your left fingertips. Hover your right foot off the floor and using your glutes, drive your hips upwards. When you reach the top, squeeze your glutes and lower back down.

Regression - If you struggle to do glute bridges with one leg, start with a double leg hip bridge whilst you build up glute strength.

Progression - You can use a barbell to perform your single leg glute bridges. Make sure you use a Weight Pad for extra comfort.

Standing Calf Raises

Stand with your feet together. Shift your weight into the balls of your feet and lift both of your heels off the ground whilst squeezing your calf muscles. 

Regression - You can do this exercise in a seated position to reduce the weight placed on your calf muscles.

Progression - Add an exercise step to the exercise to increase the range when lowering down. This will place more emphasis on the eccentric part of the movement.

As with any type of training, if you want to improve then you have to follow the rules of progressive overload. But calisthenics is all about play, so make sure you’re having fun too.

Looking to work your arms? Check out our guide on how to do an l sit

Written by guest author Eryn Barber.

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Tags: Exercise Type > Strength