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Calisthenics Leg Day

Build serious lower body strength from the ground up — you'll work toward pistol squats and hammer your hamstrings with progressive bodyweight moves that leave your legs knowing they worked.

Created by

loadedfrenchfry

Workout Breakdown

Warm-Up

Leg Swing

2 sets × 30s, 30s

Hip Circle

2 sets × 30s, 30s

Bodyweight Squat

2 sets × 15 reps, 15 reps

Glute Bridge

2 sets × 15 reps, 15 reps

World's Greatest Stretch

1 set × 40s

Pistol Squat Progression

Pistol Squat

3 sets × 6 reps, 6 reps, 6 reps

Pistol Squat

3 sets × 4 reps, 4 reps, 4 reps

Split Squat (Bulgarian)

3 sets × 10 reps, 10 reps, 10 reps

Hamstring & Posterior Chain

Nordic Hamstring Curl

4 sets × 5 reps, 5 reps, 5 reps, 5 reps

Deadlift (Single-Leg Romanian)

3 sets × 10 reps, 10 reps, 10 reps

Glute Ham Raise (Natural)

3 sets × 8 reps, 8 reps, 8 reps

Accessory & Burnout

3 circuits

Jump Squat

1 set × 10 reps

Wall Sit

1 set × 40s

Calf Raise

3 sets × 20 reps, 20 reps, 20 reps

Cool Down

Quad Stretch

1 set × 40s

Seated Hamstring Stretch

1 set × 45s

Pigeon Pose

1 set × 45s

Child's Pose

1 set × 40s