Introduction
If you are someone who is working out from home and cannot figure out a way to train your legs, this article is for you. You might have come across the saying, “Calisthenics cannot build legs.” That statement cannot be further from the truth.
Although the saying is not without merit. Adding weights to movements such as squats and deadlifts are more convenient and yield the highest result. However, calisthenics movements also utilize resistance similar to weight training.
You can increase the difficulty of bodyweight exercises either by adding elevation or moving to a more difficult progression. By doing so, you will be following the concept of progressive overload which is essential for muscle hypertrophy. Progressive overload means increasing the difficulty of the exercise in small increments over time.
With the fundamentals out of the way, let’s dive right in and start on our quest to build strong and well defined legs.
Major muscle groups of our legs
Any quest is incomplete if we don’t know what we are looking for. We do know that we are looking for ways to build bigger legs using calisthenics. Before we start listing out the exercises, let us take a moment to understand the major muscle groups our legs are made up of.
Quadriceps
Quadriceps which are also commonly known as quads form the front portion of our legs. They are required for performing many activities. All the activities which involve lifting our front leg are possible due to our quadricep muscles.
These activities include but are not limited to walking, running, jumping, kicking, etc. Therefore training your quads becomes even more important. Our quadriceps are equally important for looking good as well as for performing fundamental movements.
Hamstrings
Our hamstring muscles are located at the back of our thigh. They are between the glutes and the back of our knees. Hamstrings are responsible for standing, flexing our knees and for moving our lower legs while sitting.
Oftentimes people tend to ignore training their hamstring muscles and only focus on training their quadriceps and/or glutes. This should be avoided at all costs as hamstrings are responsible for both basic and complex movements. Also, hamstrings are more prone to injuries so make sure not to neglect training your hamstrings.
Glutes
Glutes are the largest muscles of our body and they respond very well to training. Oftentimes, men tend to ignore training their glutes. It doesn’t matter if you are a male or a female, training your butt has many benefits.
The glute muscles are responsible for keeping our body straight and helping us pick up things. Not only that, training glutes helps us in having a proportionate physique. If the glutes are untrained and underdeveloped, it will lead to muscle imbalances and injuries (which should be avoided at all costs).
Calves
The calf muscles provide support to our body when we stand and are responsible for flexing our ankle and feet. Even though calves are so essential for movement, they are by far the most neglected muscle group in trained individuals. There are a few plausible explanations which sheds light why people choose to ignore training their calves.
One such reason is that calves are mostly genetic. You will often find untrained individuals with bigger calves than trained athletes. Even though calves are mostly genetic, you can still get decent size calves with training which will fix muscle imbalances (if any).
Can calisthenics build legs?
We talked briefly about this question in the beginning. Many people believe that calisthenics are not enough for building bigger legs. This is not true at all.
For gaining strength and hypertrophy, the concept of progressive overload is applied to any good workout program. When people say “Calisthenics cannot build bigger legs.”, they are implying that calisthenics is not as ideal as free weights for increasing hypertrophy and strength. I have no objection to this statement as this is true to an extent.
Don’t be disappointed as not all hope is lost and there is some good news afterall in regards to calisthenics and leg training. Progressive overload is possible for calisthenics exercises as well. We just need to become a little creative.
We can increase the difficulty of bodyweight exercises in two ways. We can choose to either move to a more difficult progression of the exercise or we can increase the elevation level of the exercise to make it more challenging. For example: Bodyweight squats can be made more difficult by using unilaterals (single side movements) such as bulgarian split squats and pistol squats.
Similar approach can be utilized for other exercises as well. A very common way to increase resistance in bodyweight leg workouts is to perform unilateral variations of regular exercises. Using this approach, we can keep progressing our leg workouts using just calisthenics.
Calisthenics Exercises for different muscle groups
Now, we will be taking a look at the calisthenics exercises for your legs. We know that people like to workout at their home, parks or at the gym. Keeping that in mind, these exercises can be performed anywhere and will help you to create a well rounded and practical leg training routine for yourself.
Pick one exercise from each group according to your progress level in calisthenics. This will leave you with a total of four exercises. All of the exercises are supposed to be performed in 3 sets of 8-12 repetitions.
Bodyweight exercises for Quadriceps
Bodyweight Squats (Beginners)
If you have been training for a while, you must be aware of the bodyweight squats. They are very well rounded exercises for targeting your quadriceps. Most people can perform bodyweight squats comfortably and it is a good starting point for beginners.
With that said, you can follow these steps to ensure that you make the most out of this foundational exercise:-
- Stand straight with your feet shoulder width apart (You can adjust the position according to your comfort level).
- Then, keep your arms behind your neck (This is done to reduce any assistance from your arms).
- Bend your knees in a squat position and go as low as possible.
- Lift yourself up. One clean bodyweight squat is completed.
Perform 3 sets of 8-12 repetitions of the movement and then move on to the other exercise (from the next muscle group).
Lunges (Beginners)
Lunges are another well rounded exercise for training quads. They are not as popular as squats in the masses however they are an equally effective exercise. There are many variations of lunges and for the sake of this article, we will be taking a look at basic lunges.
To perform a lunge, follow these steps:-
- Stand straight.
- Put your one leg forward.
- Then, lower your body while keeping most of your weight on the lead leg (The leg you just placed forward).
- Try to keep your back straight.
- Lift yourself up.
- Follow the same steps for the other leg as well.
Perform 3 sets of 8-12 repetitions of the movement.
Step-ups (Intermediate)
Step-ups are a very good progression for squats/lunges. After those movements have been mastered, you can then start performing step-ups. They are a natural progression to a bodyweight squat.
For performing a step-up, follow these steps:-
- Find a high enough surface for doing step-ups (A box, a stool, your bed, a couch, etc).
- Put your front leg on that object.
- While using only your lead leg, try to lift yourself up(Try not to use your other leg for assistance).
- Then slowly bring yourself down.
- Do the same for the other leg.
Perform 3 sets of 8-12 repetitions.
Bulgarian Split Squats (Intermediate)
One of my personal favorites is bulgarian split squats. It is a very good unilateral exercise similar to step-ups which will work your quadriceps. You just need to make sure your balance is perfect and there is at least some level of cushioning on the floor.
For performing a bulgarian split squat, follow these steps:-
- First, stand straight and find an elevated surface to place your back leg.
- After placing your back leg on the elevated surface, squat down using your lead leg.
- Then bring yourself back to a rest position.
- Do the same for your other leg as well.
(Note: Make sure the elevated surface is not too high or else you will not feel the workout in your quads. Try to keep the surface to around 30 cm and then perform the exercise.)
Perform 3 sets of 8-12 repetitions of the exercise.
Pistol Squats (Advanced)
Pistol squats are the ultimate quad exercise. It is one of the most visually impressive calisthenics moves. Not just that, it is equally good for building decent quads using just your own bodyweight.
To perform a pistol squat, follow these steps:-
- Like every other exercise, begin this exercise by standing straight.
- Then, slowly extend your front leg and both your arms forward.
- After that, using your back leg, perform a squat.
- Lift yourself up using your back leg again. The movement is now complete.
- Repeat the same steps for the other leg.
(Note: For most people, pistol squats are one of the hardest exercises to perform. Getting to a pistol squat could take months and you need to stay patient. Rushing to this exercise is not recommended at all unless you want to risk an injury.)
Perform 3 sets of 5-8 repetitions of this exercise.
Shrimp Squats (Advanced)
If you ever thought pistol squats were difficult, give shrimp squats a try. They are a very well rounded exercise which targets most of your leg muscles with an additional emphasis on quads. There are many variations of this exercise, so for this article we will be taking a look at the basic shrimp squat.
To perform a shrimp squat, follow these steps:-
- Stand completely straight.
- Bend your back leg and hold it using your arm.
- Using your front leg, perform a squatting motion.
- Then, lift yourself up.
- Repeat the steps for the other leg as well.
Perform 3 sets of 5-8 repetitions for this exercise.
Bodyweight exercises for Hamstrings
Bodyweight Romanian Deadlift (Beginner)
We were not going to ignore the hip hinge movement. The Romanian deadlift is a deadlift variation which works your hamstring muscles. It is quite easy to perform and helps you in balancing your quadriceps and hamstrings.
To perform RDL, follow these steps:-
- First, stand straight.
- Then, slowly bend down your torso while keeping your knees slightly bent.
- Then, slowly lift yourself up and bring yourself back to the rest position.
Perform 3 sets of 8-12 repetitions for this exercise.
Single Leg Romanian Deadlift (Intermediate)
After you have mastered Romanian deadlift, you can then perform the unilateral variation of this exercise. People often face balancing issues during this exercise which can easily be countered by holding water bottles in both your hands.
To perform SLRD, follow these steps:-
- Stand straight with your feet shoulder width apart.
- Lift your back leg behind your knee a little. (Make sure not to get off-balance.)
- Using your lead leg which is planted on the ground, slowly bend your torso down.
- Repeat the steps for the other leg as well.
Perform 3 sets of 8-12 repetitions.
Hamstring Slides (Intermediate)
Hamstring slides are one of the most beneficial exercises for training your hamstrings. They are a great option if you have already mastered single leg Romanian deadlifts. Hamstring slides are a great progression path after Romanian deadlifts and target the hamstrings even better.
The steps to perform hamstring slides are as follows:-
- First, find a surface to lie down on your back.
- Then, you can either use a towel or socks.
- Place your feet on the towel.
- Use your hamstrings to pull your body in a glute bridge position.
- Then, come back to the rest position.
(Note: In the beginning, you will feel the exercise in your calves. Slowly as your hamstrings become stronger, you will start to feel your hamstrings working while doing hamstring slides.)
Do 3 sets of 8-12 repetitions.
Single Leg Hamstring Slides (Advanced)
The single leg hamstring slides is the unilateral version of hamstring slides. This exercise can be utilized if a person cannot find the right place and equipment for doing nordic curls. Single leg hamstring slides are equally good for hamstrings and can be very beneficial for training hamstrings.
With that said, the steps to perform them are as follows:-
- Find a surface to lie down on your back.
- Then, you can either use a towel or socks (Make sure they can slide easily on the surface).
- Place your feet on the sliding object you picked (A towel, socks or other equipment).
- Use only your single leg to pull your body in a glute bridge position.
- Put your other feet in the air to avoid using any assistance.
- Then, come back to the rest position.
- Repeat the steps for the other leg as well.
Perform 3 sets of 5-8 repetitions.
Nordic Curls (Advanced)
Now, we come to the king of bodyweight hamstring exercise. The nordic curls are the best hamstring builder in existence. The sheer strength and skill required to perform this exercise makes it one of the best hamstring exercises in both weighted and unweighted categories.
The steps to perform a nordic curl are as follows:-
- Sit down on your knees and find someone to hold your feet.
- Then go down to the floor using your hamstrings.
- Slowly come back to the rest position using your hamstring muscles.
(Note: You can get creative and find different ways to perform this exercise. If you are doing nordic curls by yourself, you can use a dip belt and bench to get in the right position. You can even utilize something like the nord stick by which you can perform nordic curls from your home.
Bodyweight exercises for Glutes
Glute Bridges (Beginner)
The glute bridges are a very good workout which targets your glutes and to a lesser extent, your hamstrings. They are an excellent workout which can yield great results when performed with slow tempo and squeezing your butt at the top. Glute bridges are an excellent addition to your leg day routine.
To perform a glute bridge, follow these steps:-
- Lie down on your back on a comfortable surface.
- Then, bend your knees so that they form a 90 degree angle.
- Use your feet and butt to lift your lower half.
- At the top, take a pause while squeezing your hips (Perform this movement slowly).
- Slowly, come back to the rest position.
Perform 3 sets of 12 repetitions for best results.
Donkey Kicks (Beginner)
Donkey kicks are another beginner friendly exercise which works your glutes. Performing them is quite easy. Everyone can include donkey kicks in their leg training routine as it is not a very high intensity exercise and is good for building strong glutes.
The steps to perform a donkey kick are as follows:-
- Sit on your knees and place your arms on the floor (Similar to the kneeling pushup position).
- Then, using your feet, kick backwards towards the sky. (Only extend your foot to a comfortable level).
- Repeat the same for the other side as well.
Perform 3 sets of 12-15 repetitions of this exercise.
Single Leg Glute Bridges (Intermediate)
The single leg variation of a glute bridge is a good progression path for regular glute bridges. They work the glutes well and are a great exercise without needing any additional equipment. If you are looking for an intense glute workout, you should definitely give glute bridges a try.
The steps to perform a single leg glute bridge are as follows:-
- Lie down on your back.
- Then, bend your knees to form a 90 degree angle.
- Use your lead leg to lift your lower half. (The movement should be similar to regular glute bridge).
- At the top, take a pause while squeezing your hips (Perform this movement slowly).
- Slowly, come back to the rest position.
- Repeat the same for the other leg as well.
Bodyweight Sumo Squat (Intermediate)
A sumo squat is very similar to bodyweight squats. There is just a slight difference between the two. Your feet placement is at a wider angle compared to bodyweight squats to put more emphasis on glute development.
To perform sumo squats, follow these steps:-
- Stand straight with your feet wide apart.
- Then, perform a squat in that position.
Perform 3 sets of 8-12 repetitions of sumo squats.
Supermans (Intermediate)
Supermans are a great exercise not just for your glutes but for your lower back as well. These exercises are also known as arch body holds. Performing supermans correctly is a challenge in itself.
To perform supermans, follow these steps:-
- Lie flat on your stomach with your head facing the floor.
- Then, lift your arms and your feet together to form an arch.
- Squeeze your glutes during the exercise.
- Slowly come back to the rest position.
Perform 3 sets of 8-12 repetitions for best results.
Bodyweight exercises for Calves
Calf Raises (Beginner)
Calf raises are a very basic exercise which can build good looking calves. Having proportional calves are essential for having strong and proportional legs. You can use an elevated surface to maximize range of motion.
You can follow these steps to perform calf raises:-
Stand straight either on the floor or on an elevated surface.
Using the balls of your feet (front part of the feet), raise your heels.
Slowly, bring yourself back to the resting position.
Perform 3 sets of 8-15 repetitions as calves respond well to higher training volume,
Jumping Jacks (Beginner)
Jumping jacks form the core of most warmup routines. Jumping jacks can also be utilized for saving time. You can incorporate jumping jacks to your warmups and train your calves at the same time.
Follow these steps to perform jumping jacks:-
Stand up straight.
Extend your legs outward in a jumping motion and bring your arms over your head.
Come back to the rest position
Make sure to perform the movement rapidly.
Do 3 sets of 12-15 repetitions of jumping jacks.
Single Leg Calf Raises (Advanced)
The unilateral variation of calf raises provide an intense workout to your calves. You can take the support of an object for balancing purposes. Just make sure to perform the movement safely without falling.
The steps to perform single leg calf raises are as follows:-
Stand straight either on the floor (Easier) or on an elevated surface (Difficult).
Using the front portion of your feet, raise your heels.
Slowly, bring yourself back to the resting position.
Perform 3 sets of 8-12 repetitions for maximum calf development.
Benefits of leg training
Increases testosterone and growth hormone
Numerous studies have shown that there is a positive relationship between resistance training and increases in testosterone and growth hormone. Considering the fact that our leg muscles are one of the largest muscle groups, training them leads to increases in both testosterone and growth hormone. If you don’t like training legs, perhaps this will motivate you to start training them.
Provides support to the core
The core muscles are responsible for providing stability and help us in maintaining a good posture. Working out your legs also helps you to build a stronger core in the process. This is because calisthenics exercises are majorly compound movements and work multiple muscles at once.
Relieves ankle and joint pain
Many people face major pain in their joints and ankles. Working out your legs also keeps your joints and ankles healthy for a long time. Not just that, training your legs can also alleviate certain kinds of preexisting joint issues.
Builds strong muscles and tendons
Training your legs leads to an increase in muscle size and strengthens your tendons. Many times, your muscles become strong but your tendons are not strong enough to support them. Following a well rounded routine will avoid this issue and provide you with the strength and hypertrophy gains you desire.
Also, this study proved that unilateral variations of leg exercises are beneficial for building strength, hypertrophy and endurance. Hence, we included many unilateral exercises as well to provide the perfect stimulus for muscle growth. This provides you with another reason not to skip leg day.
Provides a proportional frame
This is arguably the most beneficial part for most people. Training your legs gives you a well rounded and proportional physique which is good for aesthetic purposes. Having well developed legs compliment your torso and it helps to provide you a proportional frame.
Training Frequency
The ideal leg training frequency depends on the workout split you follow. The most common workout splits are full body, upper/lower split, bro split and push/pull/legs split. You can easily integrate leg training into all of these splits easily.
As we said before, pick one exercise from each section to make your own leg training routine depending on your level of progress in calisthenics. Generally training your legs three times a week is recommended. This is done to provide optimum recovery to your legs which allows you to train frequently with the same level of intensity.
Conclusion
If you are still reading, we hope that you found some value in this article in regards to leg training. We tried to include everything there is to know in your calisthenics journey with regards to building bigger and stronger legs. This article was a bit on the longer side but we believe that it was required.
There are a lot of myths floating around regarding calisthenics and leg training. If you have read till here, you will know that it is perfectly possible to build bigger legs using calisthenics. With that, we leave you with a guide which will help you create your own routine.
If you have any questions or suggestions for us, be sure to visit our contact page. Looking forward to our next meeting with another informative guide for calisthenics.
