7 Calisthenics Workouts For Your Legs

Calisthenics leg workouts

Never Forget About Your Legs

 

Do you like having chicken legs? Hopefully you don’t because you’d be a weirdo. But in all seriousness have you noticed how lots of guys have a really muscular upper body buy have tiny legs? It looks bizarre doesn’t it. The good thing about doing calisthenics is that you’ll develop a proportionate physique for both your upper and lower body. In case you’re thinking ” you can’t build leg muscles with calisthenics…can you”, we’re going to explore how you can use 7 calisthenics workouts for your legs. Contrary to what people think you absolutely can build leg muscles with just your body-weight.

 

 

Check out a related post in the link https://menshealthyfit.com/10-basic-exercises-for-calisthenics/ concerning getting started with doing body-weight exercises.

 

 

 

 

 

 

 

 

1)  Squats

 

If you want a serious workout for your legs then you’ll want to add squats to your routine. Doing them will target your leg muscles such as your

 

  • Quadriceps
  • Glutes
  • Hamstrings

 

Unlike weightlifting (which is actually very effective for building strength) doing calisthenics will focus on multiple muscle groups from one workout. Squats for instance targets 3 muscle groups in your legs. Typically when I do squats every time I workout I like to do 4 sets of 50 reps. If this sounds like over kill you don’t have to do that many reps.

 

 

As you do these exercises more you’ll see why it was mentioned among the 7 calisthenics workouts for your legs. Having considered the benefits of doing squats let’s take a look at the rest of the 7 calisthenics workouts for your legs.

 

 

 

 

 

 

 

 

2) Scissor Lunges

 

If you know what lunges are, think of scissor lunges as just doing regular lunges except that you’re jumping so as to switch leg positions. This intense form of lunges will definitely set your muscles on fire all over your legs. That’s a good thing which is a sign that you’re training hard. Doing scissor lunges will target the muscles in your legs such as…

 

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Soleus

 

The aim when doing any exercise and in this case scissor lunges is to train hard with the intent of improving the performance in your legs. I mean would good will all those large leg muscles do for you if you couldn’t use them. That’d be like buying plates and NEVER eating off of them. Sounds silly doesn’t it?

 

 

 

 

 

 

 

3) 1 Legged Hops

 

Just looking at this title sounds silly by doing these exercises are no laughing matter. You simple hop on one leg many times over and switch to the other leg you didn’t use. 1 legged hops specifically target your calves and soleus’ but when you do them your entire leg will feel the burn. Typically whenever I do them I’ll do about 4 sets of 150 reps each leg.

 

 

That may sound crazy due to my body type as an ectomorph I have to not only eat more but train more intensely. Hence is why I’ll do seemingly unreasonable workouts. One thing that must be noted is that if you include 1 legged hops into your routine your calves will thank you later. As the saying goes “No pain no gain”, and that’s definitely true for any of the 7 calisthenics workouts for your legs.

 

 

 

 

 

 

 

 

4) Jumping Rope

best ways to stay fit

 

I mention jumping rope a lot on this site and with good reason. This is one of the best exercises not just your entire body but also your legs. If you want to do an exercise that’s going to workout all of your leg muscles with the purpose of building muscular endurance, speed, agility, mobility etc., you’d be wise in getting a jump rope.

 

 

 

Just from this workout alone you’re exercising the following leg muscles such as your-

 

  • Quadriceps
  • Hamstrings
  • Glutes
  • Calves
  • Soleus

 

Thus in a nutshell using a jump rope puts almost all of your leg muscles to work. Do you still think that it’s hard to put on lug muscles with just calisthenics? If so well let’s take a look at the last three of the 7 calisthenics workouts for your legs.

 

 

 

 

 

 

 

 

5) Calf Raises

 

Do you wish you’re calf muscles were stronger? If you want to use a workout specifically targeting your calves then you’d definitely want to consider doing calf raises. You simply raise your entire body with your toes and then go down. That’s pretty simple right?

 

 

Even though this is a simple exercise calf raises when done effectively will go a long way for strengthening your calf muscles. To make them even more effective, if you stand on an elevated object (say the stairs for instance) with your heels hanging and do calf raises then you’ll really feel the burn.

 

 

Try to do around 3 sets of 30 reps (I do 4 sets of 50 reps typically) to not only see results but to also feel the benefits. You’ll reap the effects IF you do these workouts consistently.

 

 

 

 

 

 

 

 

6) Jumping Jacks

 

Much like using a jump rope, doing jumping jacks works out virtually your entire body including your leg muscles. If you want a good workout that targets almost all of your leg muscles then you’ll want to add jumping jacks as part of your routine.

 

 

When you do this simple but effective exercise you’re targeting-

 

  • Soleus
  • Calves
  • Hamstrings
  • Glutes
  • Quads

 

Like what was mentioned before doing jumping jacks targets virtually your entire leg muscles. So there’s no reason why you should say “doing calisthenics is mainly good for just your upper body” since all we’ve been focusing on are body-weight workouts specifically for your legs. Like with anything you’re not going to see results instantaneously. You have to be patient, consistent and discipline to not only see the results but feel the results of your training.

 

 

 

 

 

 

 

 

7) Regular Lunges

 

Earlier scissor lunges was mentioned for a good leg workout. These are less intense forms of scissor lunges but has the same kind of benefits. When you do regular lunges you won’t feel the burn right away until you start to pass your 2nd set depending on how many reps that you do.

 

 

Regular lunges typically mainly focus on the muscle groups such as your-

 

  • Quads
  • Hamstrings
  • Glutes

 

That may not be as many muscle groups targeted like jumping jacks or jumping rope but it’s still more muscles targeted vs if you only used weights. You don’t need to do both regular lunges & scissor lunges in the same workout. You can simply choose which one you prefer whenever you’re exercising.

 

 

 

 

 

 

 

To Sum Things Up

 

Now that you’ve learned 7 calisthenics workouts for your legs what’s your objective when doing leg workouts? Is it to make sure that you don’t have chicken legs? Although no one would want that because that would be extremely awkward looking your objective should be to prioritize physical performance in your legs.

 

 

Since calisthenics naturally targets multiple muscle groups in your body naturally you’ll have a proportionate physique. Having said that you want to approach every workout (in this case your legs) with the intent of improving your speed, endurance, strength and agility.

 

 

So those are 7 calisthenics workouts for your legs that you can incorporate into your routine. If there are other body weight workouts that you can use for your legs feel free to mention them in the comment section below.

 

 

 

 

As always remember to stay health & fit and always perform well.

 

 

 

Jovan Vedrene

 

 

PEACE!!!!