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Calisthenics Strength & Skill Base →

Lower Body Mechanics

Get ready to build solid leg strength from the ground up! You'll move through deep squats and lunges with a slow, controlled tempo — your legs will feel the burn in the best way possible.

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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

Lunge (Walking)

1 set × 8 reps

5

Glute Bridge

1 set × 10 reps

Main Workout

1

Deep Squat Hold

3 sets × 8 reps, 8 reps, 8 reps

2

Reverse Lunge

3 sets × 8 reps, 8 reps, 8 reps

3

Sumo Squat - BODY_ONLY

2 sets × 10 reps, 10 reps

4

Step-Up (Knee Raise)

2 sets × 10 reps, 10 reps

5

Wall Sit

2 sets × 30s, 30s

Cool Down

1

Quad Stretch

1 set × 30s

2

Seated Hamstring Stretch

1 set × 30s

3

Pigeon Pose

1 set × 30s

4

Child's Pose

1 set × 40s