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Calisthenics Leg Day (Basics)

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.

loadedfrenchfry

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loadedfrenchfry

Workout Breakdown

Warm-Up

1

Leg Swing

2 sets × 30s, 30s

2

Hip Circle

2 sets × 30s, 30s

3

Bodyweight Squat

2 sets × 15 reps, 15 reps

4

Glute Bridge

2 sets × 15 reps, 15 reps

5

World's Greatest Stretch

1 set × 40s

Pistol Squat Progression

1

Pistol Squat

2 sets × 2×6 reps, 6 reps

2

Pistol Squat

2 sets × 2×4 reps, 4 reps

3

Split Squat (Bulgarian)

2 sets × 2×10 reps, 10 reps

Hamstring & Posterior Chain

1

Nordic Hamstring Curl

2 sets × 3×5 reps, 5 reps

2

Deadlift (Single-Leg Romanian)

2 sets × 2×10 reps, 10 reps

3

Glute Ham Raise (Natural)

2 sets × 2×8 reps, 8 reps

Accessory & Burnout

3 circuits
1

Jump Squat

1 set × 10 reps

2

Wall Sit

1 set × 40s

1

Calf Raise

2 sets × 2×20 reps, 20 reps

Cool Down

1

Quad Stretch

1 set × 40s

2

Seated Hamstring Stretch

1 set × 45s

3

Pigeon Pose

1 set × 45s

4

Child's Pose

1 set × 40s

Calisthenics Leg Day (Basics) - Bodyweight Fitness | Bodyweight Fitness