Calisthenics Leg Workout You Can Do Anywhere

Getting fit doesn’t always require expensive gym memberships and equipment. Calisthenics is a great way to work out your entire body without the need for heavy machinery – all it requires is you, some outside space, and very little else!

This calisthenics leg workout will not only help improve your fitness levels but also increase strength and flexibility. Perfect for those looking for an alternative to outdoor running or the gym, this routine can be done almost anywhere.

If that sounds interesting, read on to learn more!

Bodyweight Leg Exercises

Squats

This classic exercise targets the quadriceps, hamstrings, and glutes. It is one of the most beneficial exercises you can do with or without a barbell.

To perform a bodyweight squat:

Start by standing with your feet shoulder-width apart and your arms at your sides. Keep your chest up and your core engaged throughout the movement. Begin by pushing your hips back and bending at the knees to lower yourself as if sitting in an imaginary chair.

Make sure to keep your knees in line with your toes and avoid letting them collapse inward. Descend until your thighs are parallel to the ground, then propel yourself upwards by pressuring your heels, eventually attaining an upright stance. Repeat for the desired number of reps.

Lunges

A great exercise for building strength and stability in the legs while also engaging the core muscles. Lunges are a great compound movement you can do anywhere.

To perform a lunge:

Start by standing with your feet shoulder-width apart. Take a large step forward with one foot and bend both knees to lower yourself until both legs are at 90-degree angles. Make sure your front knee does not extend past your toes and keep your back straight throughout the movement.

Push through the heel of your front foot to return to a standing position, then switch legs and repeat. For a greater challenge, you can hold weights in each hand or perform the lunges on an elevated surface to increase the range of motion.

Calf raises

Calf raises are the perfect way to target the calf muscles. These can be done on a step to increase the range of motion or a flat surface to target the calf muscles.

To perform a calf raise:

Stand with your feet hip-width apart and place your hands on a wall or hold onto a stable surface for balance. Lift your heels off the ground and rise up onto the balls of your feet, engaging your calf muscles.

Hold at the top for a moment before slowly lowering back down to the starting position. You can also add resistance by holding weights in each hand or performing the exercise on an elevated surface.

Step-ups

This exercise targets both the quadriceps and glutes and can be done with or without weights. Also great for recovery.

To perform a step-up:

Start by standing in front of a sturdy raised surface, such as a step or bench. Place one foot on the elevated surface and push through your heel to lift yourself up onto the platform, bringing your other foot up to meet it.

Step back down with one foot at a time and repeat for the desired number of reps. You can also hold weights in each hand or increase the height of the elevated surface for added difficulty.

Wall sits

A challenging exercise that targets the quads, hamstrings, and glutes. The wall sit is also a great isometric hold meaning you’re holding a position without lengthening the muscle. This allows for improved endurance as well.

To do a wall sit:

Start by standing with your back against a wall in a straight line and your feet shoulder-width apart. Slowly slide down the wall until your knees are at a 90-degree angle. Hold this position for 30 seconds to one minute before slowly standing back up.

To make it more challenging, you can hold weights in each hand or place a stability ball between your back and the wall.

Donkey kicks

An excellent exercise for targeting the glutes and hamstrings.

To perform a donkey kick:

Start on all fours with your hands directly under your shoulders and knees under your hips. Engage your core and lift one leg off the ground, keeping it bent at a 90-degree angle.

Push your foot towards the ceiling, squeezing your glutes at the top of the movement. Slowly lower back down to the starting position and repeat for the desired number of reps before switching legs.

Fire hydrants

Another effective exercise for targeting the glutes and hip abductors. The fire hydrant is an easy calisthenics leg movement that can be done anywhere.

To do a fire hydrant:

Start on all fours with your hands directly under your shoulders and knees under your hips. To maintain proper form, ensure your knee is bent at a 90-degree angle. Then, smoothly raise one leg out to the side until it reaches a parallel position with the ground.

Pause for a moment at the top of the movement before lowering back down and repeating on the same leg. Switch legs after completing the desired number of reps.

Mountain climbers

This dynamic exercise engages the entire lower body and core while also providing a cardiovascular workout.

To do mountain climbers:

Start in a high plank position. Place your hands directly under your shoulders and feet about hip-width apart. Engage your core and bring one knee towards your chest, then quickly switch to bring the other knee towards your chest.

Continue alternating legs in a running motion for the desired number of reps.

Jump squats

Also a high-intensity plyometric exercise, this exercise targets the legs and improves explosive power.

To do jump squats:

Start by standing with your feet shoulder-width apart. Squat down, making sure to keep your weight on your heels and your knees behind your toes. Once at the bottom of the squat, explode upwards and jump off the ground as high as you can.

Land softly back into a squat position and repeat for desired reps. Jump squats are a great addition to any lower body workout, as they target your glutes, quads, and calves while also improving explosiveness and power.

Advanced Calisthenics leg exercises

Cossack squats

An advanced exercise that targets the inner and outer thighs, as well as the glutes and hamstrings. The cossack squat can also help with increasing mobility and balance.

To do cossack squats:

Start by standing with your feet wider than shoulder-width apart and your toes pointed outwards. Shift your weight onto one leg and lower into a squat position on that side, making sure to keep your knee in line with your toes.

As you come back up to the starting position, lift your other leg off the ground and extend it straight out to the side. Lower back down into a squat on the opposite side and repeat for desired reps.

Pistol Squats

The pistol squat is an advanced bodyweight exercise that targets your quads, glutes, and core while also improving balance and strength.

To do a pistol squat:

Start by standing on one leg with your other leg extended straight out in front of you. Lower down into a squat position on one leg, making sure to keep your knee behind your toes and your weight on your heel.

As you come back up to the starting position, lift your extended leg off the ground and stand all the way up. Repeat for desired reps, then switch legs.

Workout Example

Here are a few ways to put these exercises to good use:

For beginners:

1. Warm Up

2. Squats: 3 sets of 8-12

3. Donkey kicks or Fire hydrants: 3 sets of 8-12 (each leg)

4. Wall sits: 2-3 sets of 15-20 seconds (Or more if you can)

5. Calf Raises: 3 sets of 8-12 (Both feet on the floor)

6. Cool down: walk for 10-15 minutes

7. Stretch

For Intermediate:

1. Warm Up

2. Squats: 4 sets of 10-20

3. Lunges: 4 sets of 8-12 (each leg)

4. Jump Squats: 3 sets of 8-12

5. Calf Raises: 3 sets of 8-12 (Single Leg)

6. (Optional)Mountain Climbers: 2-3 sets of 15-20 (each leg)

7. Cool down: walk for 10-15 minutes

8. Stretch

For Advanced:

1. Warm Up

2. Pistol Squats or Cossack Squats: 4 sets of 8-12 reps (each leg)

3. Squats: 4-6 sets of 20-30

4. Lunges: 4 sets of 15-20 (each leg)

5. Calf Raises: 3 sets of 8-12 (Single Leg)

6. (Optional)Mountain Climbers: 2-3 sets of 15-20 (each leg)

7. Cool down: walk for 10-15 minutes

8. Stretch

How to Increase Intensity

When it comes to calisthenics, using only your body weight is great due to the fact that it can be done anywhere. But as you progress, you’ll notice your reps getting higher and higher which can increase your overall workout time. So instead of just adding reps, here are a few options you can do to increase the intensity.

Add Weight

Depending on the specific movement, you can use dumbells, a weight vest, a weight belt, or even resistance bands to increase the intensity of each rep.

Try Other Variations

Doing other variations will allow you to target other muscles harder than what you’re used to. For example, if the bodyweight squat is too easy, try pistol squats using just one leg.

Increase Time Under Tension

To do this, simply slow down the speed of your reps. Really focus on the mind-muscle connection and perfect your form.

Benefits of Calisthenics Leg Exercises

• It can be done anywhere

• No equipment needed

• Improve Balance

• Improve Mobility

• Improve Strength

• Low Impact

Leg calisthenics workout provides numerous benefits for individuals of all ages. It is a form of exercise that can be done without any equipment, making it accessible to everyone.

By using one’s own body weight as resistance, leg calisthenics improves overall muscle strength and tone in the legs and lower body.

This type of workout also helps to improve balance and coordination, as well as increase flexibility and range of motion. Moreover, leg calisthenics can be done in a variety of ways, making it perfect for individuals who want to mix up their workouts and keep things interesting.

It is also a great way to engage multiple muscle groups at once and get a full-body workout. Additionally, leg calisthenics are low impact which means it puts less stress on joints and can be a great option for those recovering from an injury or looking for a lower-intensity workout.

Drawbacks of Bodyweight Leg Exercises

While leg calisthenics offer a variety of benefits, there are also some potential drawbacks that should be considered before starting this type of workout.

• May not provide enough resistance for advanced athletes

• Slower Muscle Growth

• No Isolation

• Might be boring for some

One possible drawback is that it may not provide enough resistance for more advanced athletes or individuals looking to build significant muscle mass in their legs. In these cases, incorporating weights or other equipment may be necessary to continue seeing progress.

Furthermore, because leg calisthenics rely on body weight alone, it may take longer to see significant changes in muscle strength and size compared to using weights or machines. This can be frustrating for some individuals who are looking for quicker results.

Another potential drawback is that it may not target specific muscle groups as effectively as targeted weightlifting exercises. While leg calisthenics engage multiple muscles at once, they may not isolate certain muscles in the same way that weighted exercises can.

And lastly, some might not find calisthenics leg workouts to be enjoyable. At the end of the day, it’s important to find an exercise style you enjoy and can stick with long term.

Final Thoughts

Working out your legs with calisthenics will not only improve strength and shape but also help you increase your overall fitness. With proper form, you can expect to see an increased range of motion and improved flexibility as well. If you’re already a gym-goer, incorporating calisthenic leg exercises into your routine is an excellent way to break up the monotony and keep boredom at bay.

Furthermore, you get the added benefit of being able to do these leg exercises from anywhere; no expensive equipment is required. So next time you’re looking for an effective way to work out your legs without going to a gym, give calisthenics a try!