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Calisthenics Strength & Mobility Path →

Lower Body Power

Fire up your legs with resistance band squats and lunges that build real muscle while nailing your form. This beginner-friendly session lays the foundation for serious lower body strength!

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Workout Breakdown

Warm-Up

1

Leg Swing

1 set × 30s

2

Hip Circle

1 set × 30s

3

Bodyweight Squat

2 sets × 10 reps, 10 reps

4

Reverse Lunge

1 set × 8 reps

Main Workout

1

Squat - Resistance Band

3 sets × 9 reps, 9 reps, 9 reps

2

Sumo Squat - BODY_ONLY

3 sets × 9 reps, 9 reps, 9 reps

3

Resistance Band Lunge

3 sets × 9 reps, 9 reps, 9 reps

Accessory Work

1

Resistance Band Lateral Walk

2 sets × 12 reps, 12 reps

2

Glute Bridge

2 sets × 12 reps, 12 reps

Cool Down

1

Quad Stretch

1 set × 30s

2

Seated Hamstring Stretch

1 set × 30s

3

Hip Flexor Stretch

1 set × 30s