Are you looking to get muscular fast? We designed a calisthenics leg workout to get results in no time!

We will provide step-by-step instructions on how to execute each exercise and share tips and tricks on how best to maximize your results.

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How to Get Started with Calisthenics

First, you need to find a place where you can do the calisthenics exercises. This could be a local park, your backyard, or even your living room. Once you have found a suitable location, it’s time to start your workout.

To warm up, we recommend doing some light cardio exercises such as jogging or jumping jacks. These two exercises are great to warm up both your legs and upper body.

After your warm-up, it’s time to start the main part of the workout: the leg workout.

The Ultimate Calisthenics Leg Workout

Calisthenics exercises are a great way to get strong, defined legs without having to go to the gym. This leg workout is perfect for beginners and advanced athletes alike and the only thing you really need is a bag to carry minimal equipment to the location where you will be doing the exercises.

#1. Bodyweight squats

Woman doing squats with dumbbell in her hands

Bodyweight squats are a great way to build muscle and improve your fitness. They are simple to do and don’t require any equipment, making them perfect for home workouts.

Step: 1

Start with your feet shoulder-width apart and slowly lower yourself down until your thighs are parallel to the ground.

Step: 2

Make sure to keep your back straight and knees over your toes.

Step: 3

Return to the starting position and repeat for 10-12 repetitions.

#2. Pistol squats

The pistol squat is a one-legged squat that challenges your balance and strength. It’s a great exercise for your legs and glutes and can be done with or without weight.

Man doing Pistol squats

Step: 1

Start in a standing position with your feet together. Raise one leg in front of you and lower yourself down into a one-legged squat, keeping your other leg straight.

Step: 2

Once you reach the bottom of the squat, press through your heel to return to the starting position. Repeat on the other side.

#3. Jump squats

Jump squats are a great way to build lower body strength and power. They are plyometric exercises, which means they involve explosive movement.

Credits: Well+Good

Step: 1

Stand with your feet shoulder-width apart. Lower yourself down into a squatting position, then explosively jump up as high as you can.

Step: 2

Land softly back into the squatting position and repeat.

This exercise also has benefits for the upper body. They help improve coordination and balance, and can even help improve your vertical jump.

#4. Lunge

Lunges are indispensable bodyweight exercises to work your lower body and build some muscle mass.

woman doing a lunges exercise

Step: 1

To do a lunge, stand with your feet hip-width apart, and take a big step forward with your right foot. Lower your body until your right thigh is parallel to the ground and your left knee is close to the ground

Step: 2

Push back up to the starting position and repeat with the left leg. Do 10-12 reps on each leg.

#5. Hover Lunge

The great thing about calisthenics is that you can target multiple muscles without doing super advanced exercises. That’s why we included the hover lunge, which targets the legs and butt.

Credits: Hart Athletics

Step: 1

To do a hover lunge, and start standing with your feet hip-width apart. Take a large step forward with your right leg and lower your body until your left knee is just above the ground.

Step: 2

Your right leg should be bent at 90 degrees and your left leg should be straight.

Step: 3

Hold this position for a few seconds, then push off with your right leg to return to the starting position. Repeat with your left leg.

If you want to make the hover lunge more difficult try doing them with weights while standing in your power rack or Bowflex home gym. If you don’t have one, try them at your local gym.

#6. Crouch Walk

Crouch walking is one of the best bodyweight exercises you can do.

chinese woman doing crouch walk

Step: 1

Stand with your feet shoulder-width apart and bend your knees. Bend at the hips and lower your buttocks toward the ground.

Step: 2

Keeping your knees tilted, walk forward slowly, moving your hips and buttocks up and down as you go.

Crouch walking is an effective leg workout because it works all of the major muscles in your legs, including your quads, hamstrings, glutes, and calves. It also forces you to use your core muscles to stay upright, which makes it a great exercise for strengthening your entire body.


Of the overall calisthenics training, I like crouch walking the most. They can easily be made more difficult without using major training equipment. Try grabbing a bottle, or something else that can be used as a weight

When done correctly, crouch walking will help you build muscle mass, improve your cardiovascular fitness, and increase your overall strength.

#7. Single-leg calf raise

Finish up with some single-leg calf raises.

Credits: Motion

Step: 1

Place your hand on a wall or something sturdy for balance and raise your toes on one leg.

Step: 2

Hold for a second and then slowly lower yourself back down. Repeat for 10-12 repetitions on each side.

What Is Calisthenics?

guy doing pull ups

Calisthenics is a form of exercise that uses your own body weight as resistance. This type of workout is designed to tone your muscles and improve your overall fitness level.

There are many benefits to calisthenics, including the fact that it can be done anywhere, at any time. This makes it a convenient form of exercise for busy people. Additionally, calisthenics is a great way to build strength and endurance.

If you are new to calisthenics, start with simple calisthenics training such as push-ups, sit-ups, and squats. As you become more comfortable with these movements, you can add more challenging exercises to your routine.

The Benefits of Calisthenics

The benefits of calisthenics exercises are endless, but can be summarised as follows:

  • Builds muscle and strength.
  • Improve your cardiovascular fitness.
  • Improve your flexibility and range of motion.
  • Burn calories and fat.

Can calisthenics be used for weight loss?

A woman stretching jeans to show weight loss

Yes, calisthenics can be used for weight loss. In fact, many people use this calisthenics workout specifically to lose weight.

There are a few reasons why calisthenics is great for weight loss.

First, they tend to be high-intensity workouts that burn a lot of calories.

Second, they often involve exercises that work for multiple muscle groups at once, which means you can get more bang for your buck when it comes to calorie burning.

And third, they can be done anywhere with just your own body weight, which makes them very convenient for busy people.

Of course, as with any workout regimen, the key to success is consistency. If you want to lose weight with calisthenics, you need to make sure you’re working out regularly and pushing yourself hard enough to see results.

Furthermore, nutrition is very important. Getting the right proteins can play a huge factor in your performance.

But if you stick with it, I am sure you will definitely start seeing the pounds come off!


Getting muscular fast is possible with the right workout routine and commitment. This calisthenics leg workout described in this article can help you achieve your goals of getting more muscular, more toned legs in a short amount of time.

Not only will you have increased strength, but also improve endurance, balance, and coordination. Don’t forget to stay consistent with your training plan for the best results – follow these tips today and start seeing results quickly!

FAQs About Calisthenics

  1. Yes, calisthenics can be suitable for beginners as there are many exercises that can be modified to suit different fitness levels. It’s important to start with exercises that you can comfortably do and gradually increase the difficulty as you get stronger.

Yes, calisthenics can be used to build muscle mass, particularly in the upper body, core, and legs. As you progress, you can increase the difficulty of the exercises and add resistance, such as using resistance bands, to continue to challenge your muscles and promote growth.

Calisthenics can be done with minimal equipment, such as a pull-up bar or a set of parallel bars. However, some exercises can also be done using no equipment at all, such as push-ups, squats, and lunges.

It’s recommended to aim for at least 2-3 sessions of calisthenics per week, with at least one day of rest between sessions. It’s important to listen to your body and not push yourself too hard, especially if you’re just starting out.