CALISTHENIC LEG WORKOUT GUIDE

The word "Leg Day" can either excite you or fill you with dread. For most guys who go to the gym go mostly for ascetics, rather than athletics. Muscle groups like the chest and abs are usually the main focus in many of their workout routines.

Having a buff chest and rock hard abs are what social-media and pop-culture push as the apex of fitness.

For the ladies, having good looking thighs and gluts are the main focus while having bigger forearms isn’t even considered.

Training for ascetics isn't wrong, but looking at fitness like this only in the form of ascetics leaves plenty of essential factors out of the equation.

Think of it like this, what muscles are you using all day every day, that’s right your legs. These are the muscles you’ll use to run, to supports basically everything you make in the gym, or even outside the gym.

Even in terms of ascetics, having good looking legs completes the look for both genders. Only working on your upper body and forgetting about your lower half will leave you with chicken legs.

Training your legs has both ascetic and functional benefits, so why do some people hate leg day and why others love it so much?

Well, this all comes down to effort and the result those efforts bring you. When we don't see any immediate benefit or reward for doing something in the gym, we tend to drop it very fast.

Most guys in the gym start working on their legs by squatting hundreds of pounds, which isn't an optimal way to start. It's quite common for them to be unable to do the squat with proper form and technique, which leads to compensation, which then leads to reduced gain.

On the other hand, women usually start with calisthenics and slowly work their way up to lighter weights. Along the way, they'll see results and increased gains this encourages them to continue working on their legs long term

If you want to start growing better leg muscles, you'll need calisthenics. Using weights alone can build muscle, but it won't be able to improve mobility as calisthenics workouts can.

Your legs are one of the biggest muscles in your body, and they don’t work in isolation. Training your hamstrings will improve your quads.

Another added benefit of leg exercise is that they burn significantly more calories compared to other forms of exercise. Leg workouts like the jumping lunges combine cardio and calisthenics.

If you're interested in getting stronger, then this post is perfect for you. We've made a list of beginner and advanced leg workouts that will train every single muscle in your legs for all-round growth.

We also made workouts for training your CHEST and ABS.

With all of that out of the way, let's get started.

Beginner Leg Workout

Your legs are some of the largest muscles in your entire body. There are 5 main muscle groups in your legs; Quads, Hamstring, Calves, Adductors, and gluts. These muscles make up your entire lower half, excluding your feet.

We’ll be working our way from top to bottom, starting from the quads, and ending with calves.

When it comes to training your leg muscles, true isolation isn't very common. Exercising one muscle affects the other muscles. For example, training the hamstrings also trains the glutes and quads.

Another thing worth noting is the fact that most leg exercises have elements of cardio and burn calories. This is only natural, cardio exercises always involve leg mobility. The only difference between leg exercises and cardio is the fact that was are training for muscle growth (Hypertrophy).

The workouts in the beginner section aren't very complicated in terms of technique but are still physically demanding

You can progress any of these exercises by holding weights in your hands or wearing a weight vest.

Jumping Lunges

We'll be starting with an exercise that combines both cardio and calisthenics. Like most leg workout, this exercise will be working on multiple muscles in your legs.

Although, it will build strength in your quads and glutes more than the other muscles.

INSTRUCTIONS

• Starting a standing position with your feet shoulder-width apart.

• Jump with your left leg moving forward and your right leg moving back into a lunge, remember to keep your knees bent at a 90-degree angle.

• Jump up and switch your legs mid-air so that your right leg is in front of your left leg.

• Repeat the process with as little pauses between reps.

A common, and costly mistake beginners often make is not properly controlling the downward motion into the lunges. Going too low can drive your knee into the ground and injure your knee caps.

Avoid moving your body forward or backward as you do each lunge. When you are doing jumping lunges you need to stay in fixed position and alternate your legs as you jumping into each lunge

Try to maintain a straight back and balance throughout the exercise. Compromising form will make the exercise less effective.

You can progress this exercise by holding a dumbbell in each hand.

Squat Jumps

This exercise is a great choice if you're looking to get better gluts. You'll also get the bonus of burning a few extra calories along the way.

All of your other leg muscles will also get stronger as you do this exercise.

Strength and muscle growth aren't the only benefits of this exercise. Improved coordination and balance are some other benefits this exercise offers.

INSTRUCTIONS

• Stand firmly on the floor with your feet shoulder-width apart.

• Lower your body into a squatting position by bending your knees, remember to keep your spine straight.

• Keep your chest lifted, and your knees behind your toes.

• Moving your hands in front of you for balance.

• Jump straight up and swing your arms overhead.

• On your way down, return to the squatting position.

Going low during the squat and holding that position helps you get the most out of this workout. Try to hold the squatting positions for a few seconds before you jump.

Engage your core and glutes as you enter the squatting position. Having good form and being consistent is the best way to ensure that you see amazing results long-term.

Single-Leg Bridge

This exercise is geared more towards your gluts and hamstrings. It also doesn’t have any form of cardio involved, but it more than makes up for that by being a great way to build muscle in your hamstrings.

INSTRUCTIONS

• Lie down with your back flat on the floor.

• Engage your glutes and core.

• Lift your hips upwards till you create a straight line from your knees to your shoulders, this is your starting position.

• Tighten your core and try to pull your stomach inwards towards your spine.

• Slowly raise and extend your right leg while keeping your pelvis raised.

• Hold that position for a few seconds.

• Return to the starting position with your knees bent.

• Perform the lift for your other leg.

Remember not to lift yourself through your back, instead of contracting your gluts to gain that upward movement. Arching your back or not engaging your glutes and core can drastically reduce the effectiveness of this workout.

Elevated Calf Raise

For this exercise, you'll need a staircase or a very sturdy box to create the elevation. There isn't much difficultly in technique during this exercise, so any beginner should be able to do it.

It’s an amazing workout if you want to isolate and work on building strength in your calves. Having stronger calves can greatly improve your performance in other exercises and running.

INSTRUCTIONs

• Stand on a step on a staircase or a stable platform that can support your weight.

• Lift your heels so that all your weight is on the balls of your feet.

• Lower your feet towards the floor, you should feel your calves stretch.

• Rep this up and down motion reps.

Try to maintain your balance throughout the exercise. Losing your balance during this sort of exercise can lead to serious injury. If you can’t maintain your balance, we advise you to hold on to something to prevent yourself from falling.

Also, keep your back straight and your head up during each rep. Try to stretch and engage your calves on the way down and up.

Workout Routine

We started with exercises that focus on the quads and moved downwards to the calves. If you want to focus on building muscle in one particular like your quads you can reduce the rest time between sets.

Most of these exercises have cardio elements involved. So, if you want to focus on burning more calories then increase the number of sets and reps you do.

Putting all the exercises together should look like this;

Jumping lunges: Sets: 3. reps: 7-10. rest: 20sec

Squat jumps: Sets: 2. reps: 10-15. rest: 30sec

Single-leg bridge: Sets: 3. reps: 7-15. rest: 1min

Elevated calf raises Sets: 2. reps: 9-15. rest: 30sec

the first two exercises are great for burning calories. The other two exercises are way to build muscle in your legs.

Having proper form and execution is the only way to get the most out of each exercise. If you want to see substantial results you’ll need to do this workout consistently, and progress each exercise over time.

Make sure to be mindful of what you eat. Having a complete and proper diet with whole foods is just as important as working out.

Supplements can help but having a good diet is the first priority. If you are interested in the supplements you should try BlackWolf, We did a review on it HERE.

Advanced Workout

This section follows the same format as the beginner section. Going from top to bottom.

Unlike the first set of workouts, this set requires balances and coordination. Keeping good form is extremely important if you want to get the best results.

You'll need to have some strength in your abdominal region and some strong stabilizer muscles to keep proper form. If you don't have such strength we advise you to train in other aspects first before trying these ones.

Even though there aren’t weights involved you should be careful and adhere to proper form to avoid injury.

These exercises aren’t the fastest way to burn calories because there are oriented towards muscle growth. If you want to burn more in this workout then try to incorporate some of the exercises in the beginner workout.

Pistol Squats

On the more advanced side, we'll be starting with an exercise that requires focus and balance. At the start of most workouts you more focus and energy than at the end. This makes it easier to perform this exercise properly.

This exercise is practically a balancing act. To properly do this exercise you'll need to support your entire body on one leg while squatting.

In exchange for all the effort and technique you’ll put into this workout the gains you’ll receive is more than worth it. Toned and stronger thighs, calves, and gluts are some of the rewards you’ll receive for doing this exercise.

INSTRUCTIONS

• Stand up straight with your feet firmly planted and hip-width apart.

• Keep your back straight and your head up.

• Bring your hands in front of you.

• Lift your right leg off the ground and in front of you.

• Start bending your left knee and slowly lower your hips back.

• Push through your left foot to return to the starting position.

• Switch to your other foot and repeat.

Don't try to rush this exercise, instead, try doing it in a slow and controlled manner. Balance is the most important part of this exercise.

If you’re unable to keep yourself balanced, hold a dumbbell in front of you. Try not to compromise form or posture during each rep.

You can also place your foot on a sturdy box or platform to support yourself instead of the floor. Using a platform makes it easier to squat and you don’t have to bend your other as much as you would on the ground.

Nordic Curls

This is one of the more difficult exercises in this workout. You won’t be laying on your back or standing on your feet, you’ll be on your knees.

Your hamstrings and glutes will be doing all the work here. To perform this exercise you'll be lifting your entire upper body off the ground with just your hamstrings and gluts.

The stress and tension that is put on your muscles will force them to grow stronger and larger.

INSTRUCTIONS

• Enter a kneeling position with your ankles secured by either a horizontal pole of some kind or have a friend hold your ankles in place.

• Engage your hamstrings and abdominal muscles as you lower yourself downwards.

• As you reach the floor, engage your glutes and hamstrings to lift yourself upwards.

• Try not to use your hands to push yourself upwards.

This is one of the few workouts where a slight deviation in form can help. Hip-flexion can make the upward and downward motion easier.

Remember to place your knees on something that is soft and can support them well. Using a hard surface can cause extreme discomfort and can lead to injuring.

Leg Extensions

This particular kind of leg exercise also works on your abs. As mentioned before, leg workouts don't work in isolation. Training one muscle strengthens another muscle as well.

Your hamstrings, abs, and gluts all get stronger as you perform this exercise.

INSTRUCTIONS

• First, enter a kneeling position with the top of your feet on the ground.

• Make sure you’re not resting on your calves or thighs, your shoulders should be parallel to your knees.

• Bring your hands out in front of you.

• Lean backward in a slow and controlled manner, then bring yourself forward.

• Repeat this process for reps.

You should place your knees on something soft to avoid injury or discomfort.

Try to take each rep slowly, don’t rush it. Be conscious and present throughout the exercise. As you move forward breathe out, and as you move back, breathe in.

Deep Squats

This variation of the traditional squat isn’t very difficult in the way of execution, but it is very physically demanding.

All the muscles in your leg will be put to the test. Holding this type of squatting position isn’t easy. Initially, it won't be as hard, but as the seconds go by, you'll straight to feel the tension.

This kind of workout is good for toning leg muscles and building stamina.

INSTRUCTIONS

• From a standing position, slowly lower yourself into a squatting position, go as low as possible.

• Your knees should be parallel to your toes.

• Your knees should also extend forward at roughly the same rate as your hips go backward.

• Make sure your back isn’t arched.

• Hold this position for a set duration of time.

If you start to notice any unnecessary swaying or tilting try to correct it and avoid compromising your form.

Workout Routine

The number of reps you’ll be going for in each exercise depends on whether you’re going for strength and muscle growth, or endurance and burning calories.

If you want to build muscle, try to stay within 8 to 15 reps for each exercise. You can also make exercises like the Nordic carl build muscle faster by doing the reps slower and in a more controlled fashion.

On the other hand (or foot), if you’re going for burning more calories and increasing your endurance then try to increase the number of reps, and hold certain positions for longer.

Pistol squats: Sets: 2. reps: 7-12. rest: 30sec

Nordic Carls: Sets: 2. reps: 6-10. rest: 30sec

Leg Extensions: Sets: 2. reps: 7-15. rest: 30sec

Deep Squats: Sets: 2. reps: 30-40sec. rest: 50sec

Try to maintain proper form through each exercise. If you don’t complete the full range of motion or rush a rep, you’ll be making each exercise less effective.

To make it easier, try to increase the rest between each exercise. Reducing the number of reps is also another way to make this workout easier, but good form should not be compromised.

If you want to reduce the pain and increase the recovery time you should eat properly and got good sleep. if you feel it’s necessary to take fitness supplements.

You can take BlackWolf workout supplements, its a great option for beginners, and it's designed for both man and woman

I have a review for it which you can find HERE

Remember that supplements aren’t a substitute for a proper diet.