39 calisthenics leg exercises that rival weights

• Why use calisthenics for legs?
• 20 Calisthenics leg exercises
• 19 Advanced leg calisthenics exercises
• 5 Common calisthenics full leg workout mistakes and how to grow legs with calisthenics
• 3 Warm-up leg routine calisthenics
• 5 Steps to make your own calisthenics leg day
• Calisthenics legs workout no equipment
• Calisthenics leg progression from beginner to advanced (4 steps)
• Citations

Why use calisthenics for legs?

Build strength, muscle, and keep injuries at bay all without weights when doing leg training calisthenics. You’re using your own body weight as resistance, so you can smash out a workout anywhere from the outback to Bondi beach.

But can calisthenics build leg muscle? Do calisthenics train legs? We've covered all this in depth. Highlighting pros and cons, strengths and weaknesses, and body weight exercises you can try and learn yourself.

Pros and cons of calisthenics leg training

5 Benefits of having a calisthenics leg day workout

1. Eccentric moves toughen up your muscles during the stretch, helping to dodge those nasty injuries like hammy strains.
2. A solid leg sesh in calisthenics helps ramp up your testosterone and growth hormone levels. Which are key for muscle growth and smashing it in all-round performance. So training legs actually helps you train chest, arms, back, and skills like front lever, planche, human flag, and everything else!
3. Improved mobility: think deep squats—they’re top-notch for joint support, keeping them flexible, and making sure you stay injury-free.
4. Calisthenics leg days crank up your energy use getting your muscles to tap into fat for energy. So you’re not just strong—you’ve got stamina for days. And with your energy levels increased, you’re not as tired during work hours.
5. Leg training does more than build muscle, it helps your body’s immune system. Which means stronger muscles, a healthier life, and less “I can’t make it” because you get some random cold.

Can you build legs with calisthenics?

Too right, you can! By making things harder with moves like pistol squats and bulgarian split squats, you'll easily start building leg strength without the need for weights. This whole guide will prove it…

Do calisthenics athletes train legs?

A myth is floating around that calisthenics is all about the upper body, but don’t be a dud and fall for it. Plenty of calisthenics athletes give their legs a solid workout. If you’re sticking to your leg training, you’re technically an athlete yourself. According to the dictionary: an athlete is “a person who is proficient in sports and other forms of physical exercise”.

That's why you always see “calisthenics athlete” in every blog, video, and headline you find. Because you’re an athlete too, as you’re getting better at calisthenics all around.

Can you get big legs with calisthenics?

We’ve established you CAN build legs, but big legs? How big we talkin’? Steroids? Well you know the answer to that. But as far as natural bodyweight bodybuilding goes, you can definitely build big legs with calisthenics.

20 Calisthenics leg exercises

1. Squats

Standard squats are the bread and butter of calisthenics leg training. They hit your quads, hammies, and glutes, building solid strength while keeping your lower body stable as a rock. Squats will always be effective whether you're a beginner or have been at it for years.

How to train legs with calisthenics using standard squats:

1. Stand tall with your feet shoulder-width apart, toes slightly angled out.
2. Brace your core, take a deep breath, and lower your hips back like you’re sitting into an invisible chair.
3. Keep your chest up, back straight, and make sure those knees are tracking over your toes as you sink down until your thighs are parallel to the ground.
4. Push through your heels to rise back up, squeezing your glutes at the top.

Variations:

• Progression: add a jump at the top for a plyometric twist.
• Regression: try box squats by sitting back onto a bench or chair to keep it manageable.

2. Bulgarian split squats

Bulgarian split squats are all about building that even-bodied strength. They target your quads, glutes, and hammies. Which helps improve your balance and stability. These are great for fixing muscle imbalances and ensuring one leg at a time is working equally hard.

How to perform bulgarian split squats:

1. Stand a few feet in front of a bench or chair, with your back turned to it.
2. Pop the top of your left foot on the bench, keeping your right foot flat and your torso upright.
3. Lower yourself by bending your right knee, keeping your chest up and core tight, until your right thigh is parallel to the floor.
4. Push through your right heel to stand back up, keeping your balance steady.

Then once you’ve done that set, switch to the other leg and do the same.

Variations:

• Progression: hold a weight in each hand to ramp up the challenge.
• Regression: keep your back foot on the ground for a regular split squat.

3. Cossack squats

Cossack squats (lateral or archer squats), are a great way to fire up your inner thighs, quads, and glutes—while boosting your hip mobility. They’ll test your flexibility and balance, making them a cracking addition to any leg day calisthenics routine.

How to perform cossack squats:

1. Stand with your feet about twice as wide as your shoulders, toes pointing slightly out.
2. Shift your weight to your left leg, bending the knee while keeping your right leg straight and your foot flat on the floor.
3. Drive your hips toward your left heel, keeping your torso upright and core engaged.
4. Push through your left foot to stand back up, then repeat on the other side.

Note that doing 2 cossack squats (one on each side) counts as 1 rep in your set. Some beginners get confused around this and end up doing half the reps they could be doing. Then they miss out on stronger legs!

Variations:

• Progression: hold a weight in front of you for an extra challenge.
• Regression: don’t lower as deep into the squat if your flexibility isn’t quite there yet. But still try your best.

4. Nordic curls

Nordic curls are the real deal for hammering those hammies, focusing on the eccentric phase of the muscle contraction. These curls will not only build strength but also keep your knees in good nick—definitely one for the lower body routine.

How to perform nordic curls:

1. Kneel on a soft surface with your feet anchored under something heavy or held by a partner.
2. Engage your core and glutes, keeping your body in a straight line from head to knees.
3. Slowly lean forward, controlling the descent with your hamstrings, until you can’t hold yourself up any longer.
4. Catch yourself with your hands, then push back up using your hamstrings.

Variations:

• Progression: try the exercise without using your hands to catch yourself.
• Regression: use a resistance band around your waist for added support. Or use your arms for support during the upward phase (as if doing a push up).

5. Jump squats

Jump squats are a power-packed plyometric exercise that boosts explosive ability and builds strength in your quads, glutes, and calves. Plus, they’ll get your heart rate up, making them a solid choice if you’re looking to mix some cardio into your leg day.

How to perform jump squats:

1. Stand with your feet shoulder-width apart, arms by your sides.
2. Lower into a squat, keeping your chest up and weight in your heels.
3. Explode upwards, driving through your heels and swinging your arms for momentum as you jump as high as you can.
4. Land softly and control the eccentric, immediately dropping into the next squat to keep the momentum going.

Variations:

• Progression: go higher with your jump or add a tuck jump at the top.
• Regression: stick with regular bodyweight squats or don’t squat as deep before the jump.

6. Box jumps

Box jumps are the bee's knees to explosive power and speed. They mainly hit your quads, hammies, glutes, and calves. This is another one for people looking to add some real power to their legs.

How to perform box jumps:

1. Stand in front of a sturdy box or bench, feet shoulder-width apart.
2. Lower into a squat, swinging your arms back to generate momentum.
3. Driving through your legs and swinging your arms forward, explode upwards as you jump onto the box.
4. Land softly with your knees slightly bent, then step down carefully and go again.

Variations:

• Progression: use a higher box or try single-leg box jumps.
• Regression: start with a lower box or go for step-ups instead.

7. Step-ups

Step-ups are as able to adapt as they come. They work your quads, hammies, and glutes while also improving your balance and coordination. Plus they mimic walking and climbing, so you’re getting functional strength for “everyday” activities.

How to perform step-ups:

1. Stand facing a sturdy bench or box, feet hip-width apart.
2. Step onto the box with your right foot, driving through your heel to lift yourself up.
3. Bring your left foot up to meet the right, standing tall at the top.
4. Step down with your right foot first, then the left, and repeat with the left foot.

variations:

• Progression: hold weights or increase the height of the box.
• Regression: use a lower box or bench and keep the movements controlled.

8. Calf raises

Calf raises are a simple yet effective way to strengthen your calves. This move helps build muscle definition and improves ankle mobility—perfect for rounding out your lower body training.

How to perform calf raises:

1. Stand with your feet shoulder-width apart, toes pointing forward, hands by your sides or on a wall for balance.
2. Slowly rise onto the balls of your feet, lifting your heels as high as possible while squeezing your calf muscles.
3. Pause at the top, then slowly lower your heels back to the ground.
4. Repeat for the desired number of reps, keeping each movement controlled.

Variations:

• Progression: try single-leg calf raises or add weights for extra resistance.
• Regression: reduce the range of motion or go for seated calf raises.

9. Side to side jumps / lateral bounds

Lateral bounds are all about dynamic movement. Targeting your quads, hammies, glutes, and calves while honing-in your sideways power and agility. This one’s a winner for athletes who need that quick “left to right” action in their sport.

How to perform lateral bounds:

1. Stand with your feet together, knees slightly bent, arms by your sides.
2. Push off your right foot, jumping to the left and landing softly on your left foot.
3. Immediately push off your left foot, jumping back to the right and landing softly on your right foot.
4. Keep bounding side to side with controlled, explosive movements.

Variations:

• Progression: increase the distance of the bounds or add a knee tuck at the peak.
• Regression: keep the bounds smaller and more controlled, or step side to side in a half-squat position.

10. Reverse lunges

Reverse lunges are a top pick for targeting your quads, hammies, and glutes without putting too much strain on your knees. This exercise will improve your balance, coordination, and overall leg strength—keeping you steady on your feet.

How to perform reverse lunges:

1. Stand with your feet hip-width apart, hands on your hips or by your sides.
2. Step back with your right foot, lowering into a lunge by bending both knees to 90 degrees.
3. Maintain an upright torso, keep your core muscles activated, and ensure that your left knee is in line with your ankle.
4. Push through your left heel to return to the starting position, then repeat on the other side.

Variations:

• Progression: hold weights or take it up a notch with walking lunges.
• Regression: go for shallow lunges or use support for balance.

11. Glute bridge

The glute bridge is a dead-set essential for targeting your glutes. This move toughens your posterior chain and glutes. Making it key for improving posture and reducing long-term back pain.

How to perform glute bridges:

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart, then raise your feet so your toes point up and heels firmly on the floor
2. Place your arms flat by your sides, palms facing down
3. Place a foam roller or something fairly solid (e.g. a thick book) between your knees and squeeze your legs enough to keep it in place
4. Raise your upper back so it’s not flat on the ground (this is where your arms come in handy for keeping yourself stable)
5. Squeeze your glutes and start pushing your hips off the ground, creating a straight line from your shoulders to your knees.
6. Hold your glutes at the top for a moment (2-3 seconds), then slowly lower your hips back to the starting position.

Variations:

• Progression: try single-leg glute bridges or raise your feet for an extra challenge.
• Regression: perform the bridge with a reduced range of motion or add a pillow under your lower back for more support.

12. Single-leg glute bridge

The single-leg glute bridge takes the standard up a notch. Targeting your glutes, hammies, and lower back while also improving balance and even-bodied strength.

How to perform single-leg glute bridges:

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Extend your left leg straight out in front of you, keeping your right foot flat on the ground.
3. Push through your right heel to lift your hips off the ground, creating a straight line from your shoulders to your right knee.
4. Squeeze your glutes at the top, hold for a moment, then lower your hips down slowly and repeat the rep.

Variations:

• Progression: place your foot on an elevated surface or hold a weight on your hips.
• Regression: perform the exercise with both feet on the ground or reduce the range of motion.

13. Jump squat to lunge

The jump squat to lunge is a cracking combo that brings together the best of both worlds—strength and explosive ability. It targets your quads, glutes, hammies, and calves while also giving your lower body power a solid boost. Plus, it’ll get your heart pumping, making it a great cardio and strength move.

How to do jump squats to lunges:

1. Start in a squat position with your feet shoulder-width apart.
2. Perform a jump squat by exploding upwards, then land softly back into a squat.
3. Immediately step back into a reverse lunge with your right leg, lowering both knees to 90 degrees, but not quite touching the ground.
4. Push off the front leg to return to the squat position, then repeat the sequence by stepping back with the left leg.

Variations:

• Progression: increase the height of your jump or add a tuck jump at the top.
• Regression: perform the movement without the jump. Or focus on just the lunge/squat portion.

14. Single-leg deadlift

The single-leg deadlift hits your hammies, glutes, and lower back while also sharpening your coordination. This even-bodied move is great for fixing muscle imbalances and boosting overall stability.

How to perform single-leg deadlifts:

1. Stand on your right leg with a slight bend in the knee, and your left leg extended slightly behind you.
2. Hinge at your hips, keeping your back straight and core engaged, as you lower your torso toward the ground.
3. Extend your left leg behind you as a counterbalance while reaching your hands toward the floor.
4. Return to the starting position by driving through your right heel and engaging your hammies and glutes.

Variations:

• Progression: hold a weight in your hands or try the exercise on an unstable surface.
• Regression: reduce the range of motion or keep both legs on the ground.

15. Wall sit

The wall sit is a simple but effective isometric exercise that hones in on your quads, glutes, and calves. It builds endurance in your lower body and is great for improving overall leg strength without any dynamic movement.

How to perform wall sits:

1. Stand with your back against a wall and your feet shoulder-width apart, about two feet away from the wall.
2. Slide down the wall until your thighs are parallel to the ground, and your knees are bent at a 90-degree angle.
3. Keep your back flat against the wall and hold the position, engaging your core and pressing your feet firmly into the ground.
4. Maintain this position for as long as you can, aiming to increase the duration with each attempt.

Variations:

• Progression: hold weights in your hands or place a weight plate on your lap.
• Regression: perform the exercise with a higher knee angle or reduce the duration of the hold.

16. Skater squats

Skater squats are another great even-bodied move that targets your quads, glutes, and hammies. With a special focus on balance and coordination. They mimic the movement of skating, making it ideal for athletes looking to improve sideways stability. As well as lower body strength.

How to perform skater squats:

1. Stand on your right leg, extending your left leg behind you with a slight bend in your knee.
2. Lower your body by bending your right knee and hip, reaching your left knee toward the ground behind you.
3. Keep your chest up and core engaged as you descend, maintaining control and balance.
4. Push through your right heel to return to the starting position, then repeat on the opposite side.

Variations:

• Progression: hold a weight in your hands or increase the depth of the squat.
• Regression: use a support for balance or reduce the range of motion.

17. Jump rope

Jump rope is an old-school classic that targets your calves, quads, hammies, and glutes. While boosting your endurance and coordination. This adds a cardio element to your leg workout routine.

How to use jump rope:

1. Hold the handles of the jump rope with a relaxed grip, positioning the rope behind you.
2. Swing the rope over your head, jumping with both feet as the rope passes under your feet.
3. Land softly on the balls of your feet, keeping your knees slightly bent and core engaged.
4. Keep jumping in a steady rhythm, aiming to maintain a consistent pace.

Variations:

• Progression: go for “double-unders” or crank up the speed of the rope. And at the ultimate level: the double dutch!
• Regression: practice single jumps without the rope or reduce the duration of the exercise.

18. Lateral step-ups

Lateral step-ups are a twist on the traditional step-up. Targeting your quads, glutes, and adductors while also improving lateral movement and balance. This move is most useful for athletes needing side-to-side agility (which everyone would benefit from).

How to perform lateral step-ups:

1. Stand beside a sturdy bench or box, with your right foot on the box and your left foot on the ground.
2. Push through your right heel to lift your body onto the box, keeping your chest up and core engaged.
3. Bring your left foot up to meet your right foot on the box, then step back down with your left foot first.
4. Repeat the movement on the same side, then switch to the opposite side.

Variations:

• Progression: hold weights in your hands or increase the height of the box.
• Regression: use a lower box or bench and keep the movements controlled.

19. Curtsy lunges

Curtsy lunges are a unique variation that targets your quads, glutes, and adductors. While also boosting hip stability and coordination. This move is particularly effective for developing the muscles of your inner thighs and outer glutes.

How to perform curtsy lunges:

1. Stand with your feet hip-width apart, hands on your hips or by your sides.
2. Step your right foot behind your left leg, lowering your body into a curtsy position by bending both knees.
3. Keep your chest up and core engaged as you lower your right knee toward the ground, ensuring your left knee stays aligned with your toes.
4. Push through your left heel to return to the starting position, then repeat on the opposite side.

Variations:

• Progression: hold weights in your hands or increase the range of motion.
• Regression: perform shallow curtsy lunges or use a support for balance.

20. Good mornings

Good mornings are a top-notch exercise for strengthening your hammies, glutes, and lower back. They also improve hip hinge mobility and flexibility. This move is a must for anyone looking to enhance their posterior chain strength.

How to perform good mornings:

1. Stand with your feet shoulder-width apart, hands placed behind your head, and your back straight.
2. Hinge at your hips, keeping your back flat and core engaged, as you lower your torso toward the ground.
3. Continue lowering until your torso is parallel to the floor, or as far as your flexibility allows.
4. Engage your hammies and glutes to return to the starting position, maintaining control throughout the movement.

Variations:

• Progression: hold a weight across your shoulders or try the exercise on one leg.
• Regression: reduce the range of motion or keep the load light.

19 Advanced leg calisthenics exercises

1. Reverse nordic curls

Reverse nordic curls are one of the best calisthenics leg exercises. They hone in on your quads while also improving hip flexor strength and flexibility. This move is important for athletes looking to boost knee joint health and quad development.

How to perform reverse nordic curls:

1. Start by kneeling on a soft surface with your knees hip-width apart and your torso upright.
2. Engage your core and keep your body in a straight line from your knees to your shoulders.
3. Slowly lean back, hinging at the knees, while maintaining a straight line from your knees to your shoulders. Go as far back as your flexibility allows without arching your back.
4. Use your quads to pull yourself back to the starting position, making sure you stay controlled throughout.

Variations:

• Progression: hold a weight plate across your chest for added resistance or increase the depth of the lean.
• Regression: reduce the range of motion or use your hands to help support yourself on the way back up.

2. Plyometric lunges

Plyometric lunges are an explosive variation of the standard lunge. Targeting your quads, glutes, hammies, and calves while boosting your endurance and lower body power.

How to perform plyometric lunges:

1. Start in a lunge position with your right foot forward and left foot back, both knees bent at 90 degrees.
2. Push off both feet to jump into the air, switching your legs mid-air so that you land with your left foot forward and right foot back.
3. Land softly, immediately lowering into the next lunge, and continue alternating legs with each jump.
4. Focus on explosive movements and controlled landings throughout the exercise.

Variations:

• Progression: increase the height of your jump or add a tuck jump at the top.
• Regression: perform regular lunges or reduce the depth of the lunge before jumping.

3. Frog squats

Frog squats are a ripper of an exercise, working your quads, hammies, and glutes while giving your inner thighs and core a solid burn. Calling for coordination and flexibility.

How to perform frog squats:

1. Stand with your feet a bit wider than shoulder-width, toes slightly out. Drop into a deep squat, keeping your back straight and chest up.
2. Plant your hands on the ground between your feet for support. Press through your heels to lift your hips slightly, straightening your legs while keeping your hands grounded.
3. Lower back into the deep squat position, keeping the tension in your thighs and glutes. Feel the stretch in your inner thighs and the burn in your quads with every rep.

Variations:

• Progression: add a jump at the top of each squat for a real plyometric challenge.
• Regression: scale it back with a smaller range of motion or grab onto something stable for a bit of extra balance.

4. Sissy squats

Sissy squats hone in on your quads while giving your balance and control a good workout. They place serious tension on the quads, making them ideal for building muscle definition and strength in the front of your thighs.

How to perform sissy squats:

1. Stand with your feet shoulder-width apart, holding onto a support (like a chair or railing) for balance.
2. Keep your torso straight as you lean back, bending your knees and pushing them forward while raising your heels off the ground.
3. Lower yourself until your thighs and shins are almost parallel to the floor, maintaining a strong contraction in your quads.
4. Push through the balls of your feet to return to the starting position, keeping your core engaged throughout.

Variations:

• Progression: try the exercise without holding onto support or add weights for extra resistance.
• Regression: decrease the range of motion or keep your heels on the ground.

5. Shrimp squats

Shrimp squats are one of the best calisthenics exercises for legs that hit your quads, glutes, and hammies. Most of these exercises improve your balance and coordination, and this one is no different. They’re a great stepping stone for those working towards mastering pistol squats.

How to perform shrimp squats:

1. Stand on your right leg, bending your left leg and holding your left ankle behind you with your left hand.
2. Lower your body by bending your right knee, keeping your chest up and core engaged, until your left knee touches the ground.
3. Push through your right heel to return to the starting position, maintaining control and balance throughout the movement.
4. Repeat on the opposite side.

Variations:

• Progression: try performing the exercise without holding onto your ankle or add a weight in the free hand.
• Regression: use a support for balance or reduce the range of motion.

6. Falling tower

The falling tower is a tough move that hammers your quads and core, all while testing your eccentric control. This is for those ready to lean back and give their quads a serious workout.

How to perform falling tower:

1. Start kneeling on the ground with your body upright and core engaged. Keep your hips neutral with a slight posterior pelvic tilt.
2. Slowly lean your torso back, hinging only at the knees while keeping a straight line from shoulders to knees.
3. As you lower yourself, focus on your quads to control the descent. Go as far as you can manage, then engage your quads and core to bring yourself back up.

Variations:

• Progression: hold a weight plate across your chest or extend your arms overhead to up the ante.
• Regression: use a resistance band anchored behind you for assistance. Or reduce the range of motion to make it a bit easier.

7. Hindu squats

Hindu squats are an absolute cracker for building strength, endurance, and flexibility. They’ll hit your quads, hammies, calves, and core all at once. The quick pace keeps you on your toes—literally.

How to perform hindu squats:

1. Stand with your feet shoulder-width apart, arms extended in front. Drop into a squat while swinging your arms back and lifting your heels off the ground.
2. At the bottom, your hips should be close to your heels, with a slight forward lean in your torso. Press through the balls of your feet to stand back up, swinging your arms forward as you rise.
3. Keep it smooth and controlled, repeating for as many reps as your legs can handle.

Variations:

• Progression: speed up the pace for a bit of cardio or do the squats on an unstable surface for added difficulty.
• Regression: slow it down or keep your heels on the ground if you’re finding it tricky.

8. Single leg wall sits

Single leg wall sits are the bee's knees for testing your strength, endurance, and stability. This exercise targets the quads, glutes, and calves, and holding that position on one leg for ages is no joke.

How to perform single leg wall sits:

1. Stand with your back against a wall and slide down into a seated position, knees bent at 90 degrees.
2. Lift one leg off the ground, extending it straight out while keeping the other leg firmly planted. Make sure your back stays pressed against the wall, and your core is switched on.
3. Hold this position for as long as you can, feeling the tension in your quads and glutes. Then, switch legs and do it all again.

Variations:

• Progression: pop a weight plate on your lap for extra resistance or extend the time you hold the position.
• Regression: try it with both legs or shorten the hold time to make it a bit more manageable.

9. Super skaters on bosu ball

One of the best leg exercises calisthenics has to offer are super skaters on a bosu ball. These are a ripper exercise for balance and strength, hitting your glutes, hammies, and calves hard. The unstable surface of the bosu ball makes it a real challenge, engaging your core and stabilizer muscles.

How to perform super skaters on bosu ball:

1. Stand on the flat side of a bosu ball with one foot, keeping the other leg slightly bent behind you.
2. Hinge at your hips, leaning forward as you extend your back leg behind you. Extend your arms for balance or place them on your hips.
3. Slowly return to the upright position, maintaining your balance on the bosu ball. Do the desired number of reps before switching legs.

Variations:

• Progression: hold a dumbbell in the hand opposite your standing leg or try doing it without the bosu ball for an added balance challenge.
• Regression: start on a stable surface or reduce the range of motion in the hinge.

10. Tornado lunges

Tornado lunges add a rotational twist to the classic lunge. Giving your quads, glutes, and hammies a real workout while challenging your core to keep you balanced. A tough one, but damn, it’s effective.

How to perform tornado lunges:

1. Stand with your feet shoulder-width apart, hands on your hips. Step back into a reverse lunge with your right leg, lowering until your knees nearly touch the ground.
2. As you push back up, rotate your torso to the right, bringing your right knee up towards your chest.
3. Step back into a reverse lunge with your left leg, repeating the rotation to the left side. Keep alternating sides in a smooth, controlled motion.

Variations:

• Progression: grab a medicine ball or dumbbell to up the resistance, or increase the speed for a more intense workout.
• Regression: skip the rotation or reduce the lunge’s range of motion.

11. Plyometric hops

Plyometric hops are an explosive exercise that’ll fire up your quads, glutes, and calves. Helping to build lower-body strength and athletic power. They’re a real test of your coordination and ability to jump with control.

How to perform plyometric hops:

1. Stand with your feet shoulder-width apart, knees slightly bent, and arms at your sides. Engage your core and lower into a quarter squat.
2. Explode into the air, using your arms to propel you upward. Aim to reach maximum height with each hop.
3. Land softly on the balls of your feet, immediately dropping into a quarter squat to absorb the impact and prepare for the next hop.

Variations:

• Progression: try doing the hops on one leg for added difficulty or increase the height and distance of each jump.
• Regression: perform smaller hops or reduce the intensity by lowering the jump height.

12. Crouch jumps

Crouch jumps are all about explosive power, targeting your quads, hammies, and glutes while keeping your core tight for stability. Starting from a low crouch makes this move a real leg burner.

How to perform crouch jumps:

1. Begin in a crouched position with your feet close together, knees bent, and hands on the ground. Engage your core and get ready to jump.
2. Explode upwards, pushing off the ground with maximum force, extending your arms overhead.
3. Land softly back into the crouch, absorbing the impact with your legs, and immediately get ready for the next jump. Keep it smooth and explosive for the desired number of reps.

Variations:

• Progression: add a tuck jump at the peak or try it on one leg for an extra challenge.
• Regression: jump with a smaller range of motion or reduce the height of the jump.

13. Advanced shrimp squats

Advanced shrimp squats are no walk in the park. They’re a single-leg move that works your quads, hammies, and glutes. With a focus on balance and coordination. An advanced move, but it’s well worth the effort.

How to perform advanced shrimp squats:

1. Stand on one leg, holding the opposite foot behind you with both hands. Keep your chest up and core engaged.
2. Slowly lower your body into a squat, bending the supporting leg while keeping the other leg pulled up towards your bum.
3. Lower until your knees just about touch the ground, then push through your heel to return to the start. Repeat for the desired reps, then switch legs.

Variations:

• Progression: do the squat on an unstable surface or add a weight vest to make it tougher.
• Regression: use a support, like a wall or chair, or reduce the depth of the squat to start.

14. Pilates ball squats

Pilates ball squats add a tricky element to your leg day. With the pilates ball introducing an unstable surface that forces your core and leg muscles to work overtime. It’ll give your quads, hammies, and glutes a solid workout.

How to perform pilates ball squats:

1. Place a pilates ball between your lower back and a wall, standing up straight with your feet shoulder-width apart. Make sure the ball’s stable, and your weight evenly spread.
2. Slowly lower into a squat, letting the ball roll down your back as you go. Keep your knees aligned with your toes and your back straight.
3. Lower until your thighs are parallel to the ground, then push through your heels to return to the start. Repeat for the desired reps.

Variations:

• Progression: hold dumbbells in each hand for extra resistance or try the squats on one leg for a tougher challenge.
• Regression: ditch the ball or reduce the range of motion for an easier start.

15. Pistol squats

Pistol squats are where the “rubber meets the road”. This advanced move will build serious strength and balance in your quads, glutes, and core. Not for the faint-hearted—it demands mobility and stability in spades, but the reward is well worth the effort.

How to perform pistol squats:

1. Stand on your left leg, extending your right leg straight out in front of you.
2. Engage your core and slowly lower your hips back and down, keeping your right leg lifted as you descend.
3. Keep lowering until your hips are below knee height, with your chest up and your left knee tracking over your toes.
4. Push through your left heel to rise back up, maintaining control and balance all the way.

Variations:

• Progression: hold a weight in front of you to “up the ante”.
• Regression: try assisted pistol squats using a chair or trx bands for support.

16. Plyo water hops

Plyo water hops are a deadset challenge that combines speed and explosive power. This move targets your quads, hammies, and calves, with your core pitching in to keep you stable. The water adds resistance, making each hop a tough task that’ll have your muscles firing on all cylinders.

How to perform plyo water hops:

1. Stand in waist-deep water with your feet hip-width apart. Engage your core and keep your arms at your sides, ready for action.
2. Bend your knees slightly, shifting your weight onto the balls of your feet. Feel the tension in your legs building up as you prepare to explode upward.
3. Push through the balls of your feet, extending your knees and hips to jump as high as you can. Swing your arms overhead to boost your momentum.
4. Focus on pushing against the water’s resistance, feeling your muscles work harder than they would on dry land.
5. Land softly with bent knees, letting the water cushion your landing but keeping control over your body’s movement.
6. Keep up the rhythm for the desired reps, concentrating on explosive power with each hop.

Variations:

• Progression: move into deeper water or add a tuck jump mid-air for an extra challenge.
• Regression: try the hops in shallower water to cut down resistance.

17. Pistol squats on bosu ball (best calisthenics for legs)

Pistol squats on a bosu ball take the already gnarly pistol squat and crank it up a notch. Balancing on an unstable surface demands not just leg strength but rock-solid core stability. This exercise is a true test of your lower body control. Making it a must for anyone serious about their leg training.

How to perform pistol squats on bosu ball:

1. Stand on the flat side of the bosu ball with one foot, extending the other leg straight out in front of you. Keep your core tight and eyes forward.
2. Get your balance on the bosu ball before starting the squat. Engage your core and focus on keeping your weight centered.
3. Slowly lower into a squat by bending the standing knee, keeping your extended leg straight and parallel to the ground. Feel your quads and glutes working overtime to control the descent.
4. Move deliberately and slowly, maintaining control. Picture your muscles working in unison to keep you balanced on the wobbly surface.
5. Push through your heel to stand back up, keeping your movements smooth and steady. Engage your glutes and quads as you rise.
6. Knock out the reps on one leg before switching to the other.

Variations:

• Progression: add a weighted vest or hold dumbbells to dial up the difficulty.
• Regression: start with a supported pistol squat using a wall or chair for assistance.

18. Russian hamstring curl (aka harop curl)

The russian hamstring curl, also known as the harop curl, is one of the best leg calisthenics exercises for your hamstring muscles and glutes. Putting the spotlight on eccentric strength. This one’s for those who want strong, injury-resistant legs. Not for the faint-hearted—it takes serious control to pull it off.

How to perform russian hamstring curl:

1. Kneel on a raised, padded surface that has clearance in front of it, such as the edge of a gym bench. You should be leaning over about 1-2 feet of space (so the russian hamstring curl goes further than just parallel to the ground).
2. Keep your ankles anchored under something solid such as a bench pad or belt. Keep your body upright and core switched on.
3. Feel the tension in your hammies as you begin to slowly lower your torso forward. Continue to extend your hips and keep your back straight throughout the movement.
4. Lower your body and keep everything from your knees upward straight, all the way down to where your forehead nearly touches the floor. Focus on the stretch in your hammies as you go down.
5. Now reverse the move, pulling with your hamstrings, and lift yourself back up. Get to about an 80-degree angle so you’re not resting at the top of the rep.
6. Repeat for the desired reps, keeping the tension and control throughout each movement.

Variations:

• Progression: add some resistance, like wearing a weight vest. Or attach a resistance band to something on the ground in front of you, wrapped around your back coming out under your armpits.
• Regression: use resistance bands anchored behind you and wrapped around your chest to help pull you back up.

19. Front & back flips

Front and back flips not only demand strength, power, and precision. But they’re also a test of your spirit as you need to be quite brave to do them without a crash mat. These calisthenics leg skills engage your whole body, with explosive leg power and core strength leading the charge. Take it slow and steady, and always approach with caution.

How to perform front flips:

1. Stand tall with your feet shoulder-width apart and arms at your sides.
2. Sprint forward for a few steps like a basketball player ready to dunk.
3. Swing your arms back, bend your knees slightly, and load your legs for a powerful jump. Visualize your rotation before you take off.
4. Launch yourself upward, bringing your knees to your chest and tucking your chin in. Use your arms to help spin you forward.
5. Keep your body tight as you rotate, focusing on maintaining your form and speed.
6. As you come around, spot your landing and get ready to absorb the impact by bending your knees.
7. Land softly on the balls of your feet, rolling through to your heels, and stand up straight to finish the move.

How to perform backflips:

1. Stand with your feet shoulder-width apart, arms slightly raised in front.
2. Drop into a squat, bringing your arms back. Feel the energy building in your legs for the jump.
3. Jump straight up, swinging your arms overhead and tucking your knees into your chest. Lean back slightly to start the backward rotation.
4. Keep your core tight and your body compact as you spin. Stay focused on your rotation speed and position.
5. As you rotate back around, spot your landing and extend your legs.
6. Land on the balls of your feet, bend your knees to absorb the impact, and keep your balance as you stand upright.

Variations:

• Progression: link flips in a sequence or combine them with other moves, like a roundoff or handspring, for added flair.
• Regression: practice on a trampoline or in a foam pit to build your confidence and control.

5 Common calisthenics full leg workout mistakes and how to grow legs with calisthenics

1. Choosing the wrong progressions

One of the biggest bummers in calisthenics leg training is picking exercises that don’t match where you’re at. You’ll be stuck doing endless reps just to feel the burn if you go too easy—waste of time. But go too hard, and you could end up injured, pushing your body past its limits. The trick is to find that sweet spot—a progression that’s tough enough to get you stoked on your gains, but still doable with good form.

How to fix it:

• Start with exercises that fit your current strength. If regular squats are a breeze, step it up to single-leg variations like pistol squats. If that’s a bit too much, ease into supported variations or shorten the range of motion.
• Gradually ramp up the difficulty. Transition from bodyweight squats to something more challenging, like plyometric squats, as you get stronger.
• Keep your form tight, always. If it slips, that’s your body telling you the progression too advanced. Dial it back a notch until you’re solid.

2. Ignoring the eccentric phase

The eccentric phase—the lowering part of a move—is where the magic happens for muscle growth and strength. But too often, people rush through it, missing out on the benefits. Nailing that eccentric phase in calisthenics is key to maxing out muscle engagement.

How to fix it:

• Take your time on the way down during squats or lunges. Count to three or four as you lower yourself, feeling your muscles engage.
• Focus on your muscles during the eccentric phase. Picture them lengthening and staying tense as you lower your body.
• Add a pause at the bottom of the movement to kill momentum. Fully engage your muscles before pushing back up.

3. Bouncing out of the bottom position

Bouncing at the bottom of a squat or lunge? That's a dud move. It takes the work off your muscles and puts it on momentum—not what you want. Plus, it’s tough on your joints, which can lead to injuries down the line.

How to fix it:

• Focus on a smooth, controlled movement throughout. Pause briefly at the lowest point to make sure you’re powering up with muscle, not momentum.
• Begin each rep from a dead stop at the bottom. This forces your muscles to do all the heavy lifting.
• For hypertrophy to smash out fewer reps with perfect form. Rushing through heaps of faster reps with momentum will focus more on muscle endurance.

4. Poor hip and knee alignment

Getting your hips and knees out of whack during leg exercises can lead to serious injuries. You might notice your knees collapsing inwards (valgus) or your hips dipping unevenly during squats or lunges. Not only does this mess with your form, but it also ups your risk of knee and hip injuries. Another double whammy you definitely want to avoid.

How to fix it:

• Make sure your knees align where your toes point and don’t let them cave in. Keep your hips level throughout the movement.
• Weak glutes and hip flexors are often to blame for poor alignment. Work in exercises like clamshells, glute bridges, and hip abductions to shore up those areas.
• Work out in front of a mirror or record yourself to keep tabs on your alignment. Correct any issues on the spot to keep your movement patterns safe and effective.

5. Neglecting joint mobility and flexibility

In calisthenics, where your body weight is the main resistance, joint mobility and flexibility are essential. Ignore these, and you’re looking at restricted movement, a reduced range of motion, and a higher chance of injury. Especially in exercises that require deep squats or lunges.

How to fix it:

• Regularly do stretches and mobility drills for your ankles, hips, and hammies. This will improve your range of motion and help you nail your form.
• Always kick off your leg workouts with a dynamic warm-up. This preps your joints and muscles for the work ahead, lowering the risk of injury.
• Take your time with flexible work. Don’t rush or force your body into positions it’s not ready for—that’s a surefire way to end up hurt.

3 Warm-up leg routine calisthenics

Warming up is a no-brainer. A solid warm-up routine should be quick but effective, getting the blood pumping and joints ready for action. You’re looking at 5 minutes max, just enough to get you ready for the workout ahead.

However, as the person writing this, I must admit. I never do warm ups for my workouts. Which might contradict what’s written above.

But, there’s a nuance, as I technically still do warm up. It’s just about doing some lighter reps in your first set, getting into the exercise you’re doing. And then once you’ve done your first set, you’re warmed-up enough.

When it comes to more intense workouts like HIIT training or martial arts drills, a dedicated warm up is definitely still a good idea and something you should actually do. So here's 3 example warm up routines, on the house.

Warm-up routine #1 - 3 minutes

Warm-up routine #2 - 5 minutes

Warm-up routine #3 - 5 minutes

5 Steps to make your own calisthenics leg day

Step 1: Gauge your strength/ability

Start by sussing out your current strength and mobility. Can you nail the basics like squats and lunges with solid form? How many reps can you smash out before you’re cooked? Use this as your baseline.

Test your mettle with exercises like bodyweight squats, pistol squats, or bulgarian split squats. Track how many reps you can hit with perfect form—no cheating. Also check your flexibility and joint mobility with moves like leg swings, deep squats, and hip circles. And make sure your joints have full range without feeling dodgy.

Step 2: Choose your goal

Set your sights on what you want to achieve with your leg workout. Your goal will steer your choice of exercises, volume, and intensity:

• Want to bulk up? Go for moderate to high reps (8-12) with controlled movements and shorter rest periods.
• Chasing muscle definition? Mix endurance and strength exercises, with higher reps (15-20) and shorter rests.
• Looking to build stamina? Pump out high-rep exercises (20+ reps) with minimal rest to keep your muscles firing for longer.
• If it's raw power you’re after, focus on low-rep, high-intensity exercises (3-5 reps) that push your limits. Take longer rests to fully recover between sets.
• For power, combine strength and speed with explosive moves like plyometrics. Stick to low reps (3-6) and give it everything you’ve got with each movement.

Step 3: Choose exercises based on your goal

Pick exercises that line up with your goal and where you’re at right now. The best calisthenics workout for legs can only be achieved when it's tailored to you. Because the best workout is the one that works for you.

Hypertrophy:

• Bulgarian split squats
• Pistol squats
• Step-ups

Tone:

• High-rep squats
• Lunges
• Wall sits

Endurance:

• Continuous squats
• Side lunges
• Calf raises

Strength:

• Deep squats
• Single-leg deadlifts
• Nordic curls

Power:

• Box jumps
• Plyometric lunges
• Explosive step-ups

Step 4: Match warm-up exercises to your routine

Getting the right muscles warmed up is key. Based on your chosen exercises, pick warm-up moves that target those muscle groups.

For squats, include hip circles, leg swings, and bodyweight squats to get those hips and legs ready. To warm up lunges, you want to go for dynamic stretches like walking lunges and knee-to-chest stretches. And for things like plyometrics, focus on ankle hops, jumping jacks, and high knees to prep for those explosive moves.

Knowing which muscles each exercise hits will help you choose the most effective warm-up. If your workout is all about quads and hammies, make sure your warm-up covers those areas and the surrounding joints.

Step 5: Create a 4-week varied program

To keep things fresh and avoid hitting a plateau, switch up your routine over 4 weeks:

• Week 1: focus on strength with low-rep, high-intensity exercises.
• Week 2: shift to hypertrophy with moderate reps and controlled moves.
• Week 3: ramp up the endurance by increasing reps and cutting down rest time.
• Week 4: go all-in on power with explosive movements and plyometrics.
• Then repeat that over and over again.

Each week, tweak your warm-up to suit the focus of your exercises. And change up the exercises themselves. This keeps your muscles guessing and prevents them from getting too comfy with the same routine.

Calisthenics legs workout no equipment

Beginner calisthenics leg workout

Starting calisthenics? This calisthenics beginner leg workout will build up that foundational strength and improve your mobility. This should be simple with bodyweight moves that are perfect for anyone just getting into the swing of things. Focus on your form and take your time for the first couple of workouts.

Intermediate calisthenics leg workout

Alright, if you’ve been at it for a while, and the calisthenics leg workout for beginners is too easy. This intermediate leg workout is your next stop. This should give you more challenging moves to test your strength, balance, and coordination.

Calisthenics leg workout advanced

For the advanced calisthenics leg workout pros who are ready, this is where it’s at. You have complex moves that need a lot of strength, balance, and coordination. Dig deep and unleash that inner beast and feel great after smashing this advanced leg workout to dust.

Calisthenics leg workout for hypertrophy

If you're chasing muscle growth, this hypertrophy-focused leg workout should do the trick. The difference with hypertrophy workouts is in the higher reps, controlled movements, and making every second of tension count.

Calisthenics leg workout for mass

Looking to pack on some serious muscle mass? This workout is all about high volume and progressive overload—perfect for maxing out muscle fatigue. Go big or go home!

Calisthenics leg workout for strength

This routine is all about building raw power, with a focus on low reps and high intensity. You’re here to challenge your max force output, and this strength-focused workout is going to test your limits like nothing else.

Calisthenics leg workout for endurance

If you're all about going the distance, this is the best leg workout calisthenics can do for you to build endurance. This routine has high reps, low rest, and adds a challenge to your stamina.

Calisthenics leg workout for power

This workout is all about explosive power, hitting those fast-twitch muscle fibers hard with plyometric exercises. If you're looking to build power and speed, these moves are going to give you the edge you need.

Calisthenics leg workout for tone

To get tone and define those leg muscles, this workout’s got you covered. Focus on “moderate reps” and controlled tempos to keep your muscles engaged and on point. You’ll walk away from this one feeling pretty damn good.

Calisthenics leg progression from beginner to advanced (4 steps)

When making the best calisthenics leg workout, progress at the right pace. Building strong, resilient legs takes time and a solid plan. Rushing the process will lead to weaker muscles and more injuries for sure.

Step 1: Beginner (0-3 months of training)

Starting out? No worries.

Your main goal is to lay down a solid foundation. Focus on strength, mobility, and endurance. This is the time to master the basics and get your form on point.

Exercises to focus on are bodyweight squats, lunges, step-ups, calf-raises, and glute bridges.

These are your bread and butter for building up those quads, glutes, and hammies. Perfect for balancing things out and working the legs from every angle. You’ll sort out any muscle imbalances right from the get-go. Strengthen your posterior chain—especially those glutes and lower back—with these essential moves.

Focus on form first. Nailing your technique is key to avoiding injuries and building strength properly. At this stage it’s best to stick to:

• 2-3 sets
• 10-15 reps per exercise
• 3-6 seconds per rep
• 2-3 sessions a week

Consistency over volume is all about steady progress.

Start adding variations once you’re comfy with the basics, like moving from bodyweight squats to goblet squats. Or from standard lunges to reverse lunges, as you build confidence (mentally and physically).

If regular squats are a bit of a bummer, use a chair for support and go for assisted squats. For lunges, start with shallow ones—focus on balance and stability before going deeper.

Step 2: Early intermediate (3-6 months of training)

Now you’ve got some experience under your belt, it’s time to build on that foundation. This phase is about cranking up the challenge and refining your calisthenics leg workout at home.

Exercises to focus on are pistol squat progressions, bulgarian split squats, and single-leg deadlifts.

Start with assisted pistol squats as you work towards the full deal. As well as getting more intense even-bodied workouts, hitting your quads and glutes hard. All this boosts your balance and strengthens your posterior chain.

You want to be progressing calisthenic leg workouts by adding more reps, sets, and tackling tougher variations. This could be pause squats in tempo drills (e.g., 3-1-3-0 tempo). Make sure to do even-bodied training to keep everything balanced and address any imbalances. And of course, introduce isometric holds like wall sits or deep squat holds to build endurance and stability.

Variations and regressions:

• For pistol squats, use a resistance band for support or try box-assisted pistols to ease into it.
• If Bulgarian split squats feel too tough, shorten the range of motion until you’re stronger.

Step 3: Intermediate (6-12 months of training)

By now, you should have a decent level of strength and control. This stage is about pushing your calisthenics leg workout routine harder with more complex movements. Start including explosive exercises.

Exercises to focus on:

• Full pistol squats: aim to master these with full range and control.
• Nordic curls: a killer exercise for your hammies—get ready for some serious strength gains.
• Jump training (plyometrics): box jumps and jump squats will boost your explosive power.

Test your strength by increasing the difficulty of your exercises—try deficit pistol squats on an elevated surface. Add plyometrics to your routine for that explosive power you need in the outback or in those spartan races. Control the eccentric phase of each move to maximize strength gains (think 4-2-2-0 tempo for squats).

If full pistol squats are still a bit of a stretch, keep using assistance or practice negative pistols to build up strength. For nordic curls, start with a partial range of motion and work up as your hammies get stronger.

Step 4: Advanced (12-24 months of training)

Now you’re in the big leagues mate. At this level, you’re focusing on:

• Mastering complex movements
• Ramping up explosive power
• and maintaining all that strength you’ve built

It's about refining your skills. With exercises like advanced pistol squat variations, single-leg nordic curls, and dynamic plyometrics to focus on.

Think weighted pistol squats, deficit pistols, or doing them on unstable surfaces like a bosu ball. Get into depth jumps and skater squats to boost your explosive power and coordination. And generally just keep increasing the intensity by adding weights to your exercises or trying more advanced variations.

The more complex bodyweight exercises you do the more muscles will start working you didn’t even know you had.

Not always, but harder = more gains. Usually with increased risks of course - that’s just the reality of life.

For single-leg nordic curls, start with assisted versions or reduce the range if needed. If weighted pistol squats are too much, stick with bodyweight or lightly weighted versions until you can safely add more load.

With alllll this information, you should know exactly how to work legs with calisthenics. Building legs that are strong as an ox and ready for anything, whether you’re aiming for:

• Strength
• Hypertrophy
• Endurance
• or power…

This should guide you through every stage of your calisthenics journey.

You’ll be stoked where you end up.

Citations

• Shibata, Keisuke 1,2; Takizawa, Kazuki3; Tomabechi, Nobuyasu 2,4; Nosaka, Kazunori5; Mizuno, Masao 6,7. Comparison Between Two Volume-Matched Squat Exercises With And Without Momentary Failure For Changes In Hormones, Maximal Voluntary Isometric Contraction Strength, And Perceived Muscle Soreness. Journal Of Strength And Conditioning Research 35(11):P 3063-3068, November 2021. | Doi: 10.1519/Jsc.0000000000003279
• O'sullivan, Kieran & Mc Auliffe, Sean & De Burca, Neasa. (2014). The Effects Of Eccentric Training On Lower Limb Flexibility: A Systematic Review. British Journal Of Sports Medicine. 48. 648.2-648. 10.1136/Bjsports-2014-093494.234.
• Andersen V, Fimland Ms, Brennset O, Haslestad Lr, Lundteigen Ms, Skalleberg K, Saeterbakken Ah. Muscle Activation And Strength In Squat And Bulgarian Squat On Stable And Unstable Surface. Int J Sports Med. 2014 Dec;35(14):1196-202. Doi: 10.1055/S-0034-1382016. Epub 2014 Sep 25. Pmid: 25254898.
• Al Attar, W.S.A., Soomro, N., Sinclair, P.J. Et Al. Effect Of Injury Prevention Programs That Include The Nordic Hamstring Exercise On Hamstring Injury Rates In Soccer Players: A Systematic Review And Meta-Analysis. Sports Med 47, 907–916 (2017).

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