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4 Leg Workouts To Get Started On Your Calisthenics Journey

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In most sports, having strong legs may give you an advantage. However, even if you are not an athlete, it is essential for your health and well-being.


If you enjoy working out but avoid the gym, you may believe running, cycling, and hiking are

your only options for a decent leg workout. However, numerous workouts may be performed

without weights or equipment to strengthen the lower body.


This article will discuss four calisthenic workouts for better-shaped legs. Read on!

1. Leg Squat

The single-leg squat is a squat performed with one leg only. The traditional squat is evaluated

for balance and stability. Additionally known as pistol squats.


This squat is intermediate to advanced level. You should advance to single-leg squats once you

have mastered the squat with both legs. If you are unfamiliar with the technique, you can modify

using a chair.

How to Perform

A single-leg squat does not require any special equipment. If you like a more challenging

exercise, you may hold a medicine ball or dumbbell in each hand.


Start by stepping forward with your right foot. Next, raise your left leg, keeping it straight and slightly in front of your torso. Alternatively, you might save your left leg elevated and bend your knee.

You can hold your arms in front or at your sides for balance.


Throughout the exercise, maintain an elevated torso and a tight core. As you descend into a

squat position, begin to drive your hips back. Get as low as possible while keeping your hips

parallel to the ground.


Engaging your glutes while pushing off with your right foot to regain standing. Between

repetitions, strive to keep your left leg elevated.


Before switching to the left, perform 5 to 10 repetitions on this side.


Perform three sets.


The single-leg squat works the following muscles:

  • glutes
  • abdominals
  • calves
  • thighs
  • shins


The single-leg squat is an exercise for intermediate and advanced athletes. Squatting on one

the leg is a strenuous exercise to master.


Before you can accomplish this manoeuvre, you must master the double-leg squat. This can assist you in learning the proper format. If the single-leg squat is executed improperly, the hip, knee,

or leg injuries may result.


If you are unclear on executing this technique effectively, have a knowledgeable personal trainer observe your first few attempts. Then, they can evaluate your performance and make

necessary improvements.


If you are injured or in significant pain, it is not advisable to perform single-leg squats.

2. Walking Lunge

Compared to regular squats, walking lunges require a little more body awareness. However, it is a fantastic approach to developing the leg muscles from different angles and has a balance

component. Therefore, walking lunges are the ideal complement to bodyweight squats.

How to Perform

Step forward with both feet together, dropping your back knee in a straight line to the floor and

halting just before it touches the ground. Next, step forward with the opposite leg while maintaining

the position of the front foot, then stand back up.


Alternate legs between repetitions. It is similar to the split squat and offers some of the same advantages but is more challenging.


The walking lunge works the following muscles:

  • quadriceps
  • hamstrings
  • glutes
  • abdomen


Lunges, when walking, are generally viewed as safe for the great majority of individuals. However, the incorrect form may raise the risk of muscle strain. Beginners should start with

static lunges until proper form is mastered.


Concentrate on your breathing and perform walking lunges with supervision because there is a

risk of falling. Engage your core and maintain torso and hip balance. Maintain a straight spine

and upper body.

3. Glute Bridges

The glute bridge exercise is engaging, challenging, and beneficial. Regardless of age or fitness

level, it is an excellent addition to any training regimen. This exercise is centred on the posterior

chain or the back of your legs. Your glutes and hamstrings are the primary muscular groups in

the posterior chain.

How to Perform

There is no special equipment required. A yoga mat is optional to reduce back pain.

Lie on your back with your knees shoulder-width apart, feet flat on the ground, and knees bent. Make sure your toes are straight ahead, and your heels are 6-8 inches away from your glutes.


Place your arms flat on either side of you, palms facing the ceiling. Slowly raise your hips, engage your glutes, and squeeze your abs. Maintain a straight back while lifting your hips as high as possible. Next, raise your hips until your torso forms a straight line from your shoulder to your knee for a perfect glute bridge.


Squeeze your glutes as tightly as you can and hold for 30 seconds when you reach the top of the glute bridge.


The glute bridge works the following muscles:

  • glutes
  • hip
  • hamstrings
  • lower back


Focus on your glutes the entire time you’re doing the workout. Your feet may be too far away from your glutes and should be pulled closer together if your hamstrings perform most of the work. Return to your starting posture and ensure your hips are tucked, your abs are engaged, and your back does not arch when you raise your hips again if your lower back muscles exert themselves heavily.


Another common glute bridge mistake is not fully activating your glutes at the top of the action. To avoid this, flex your glutes at the bridge’s height while fully extending your hips. Again, your hips and knees should be in line.

4. Bulgarian Split Squat

Although there are a few slight differences between them, the single-leg squat and the Bulgarian split squat target the quadriceps and require balance. When you squat on one leg, your stabilizing portion extends in front of you. When performing a Bulgarian split squat, your stabilizing leg is positioned behind you on a raised surface.


If you do a Bulgarian split squat, which requires flexible hips, you can squat deeper than you can with a single leg.

How to Perform

First, place yourself about two feet in front of a knee-level step or bench. Next, raise your right leg behind you and place your right foot on the bench. Your right foot should be far enough in front of the bench for you to lunge easily. Move around a little to find the best spot.


You should still have your feet shoulder-width apart. If you prefer a closer foot position, simply ensure your left knee does not cross over your toes when you squat. Then, as you begin to descend on your left leg, bend the knee and roll your shoulders back while leaning slightly forward at the waist.


Use the strength of your quads and hamstrings to push up through your left foot to stand back up after performing the necessary number of repetitions on this leg, and swap and raise your left foot to the bench.


The glute bridge works the following muscles:

  • quads
  • glutes
  • calves
  • Hamstrings


The Bulgarian split squat may be kept safe by a proper setup and strong core engagement. Take your time selecting the correct foot alignment and placement to prevent being tempted to lean forward from the hips and shift your center of gravity in front of your front knee. This could hurt the knee since it puts too much force on it.


The Bulgarian split squat is probably not for you if you’re new to strength training or have difficulties maintaining balance while completing conventional lunges. Similarly, the flexibility and mobility necessary to carry out this action correctly may be uncomfortable if you have knee or ankle pain or injury.


If you experience any pain or discomfort, try the split squat variation with your back foot balanced on the floor.


Final Thoughts

Leg days are essential in the world of callisthenics. It can assist you in developing extremely muscular, athletic, powerful, and strong legs that can withstand a continuous and strenuous workload. In addition, there are numerous benefits, including improved balance, power, symmetry, assistance with lower body movements, strength, and the ability to burn calories.


As half of your body, Legs deserve to be treated with dignity. Who knows? Leg workouts might just become your favourite day!


Kossi Adzo is the editor and author of He is software engineer. Innovation, Businesses and companies are his passion. He filled several patents in IT & Communication technologies. He manages the technical operations at

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