This article looks at whether regularly doing a calisthenics leg workout will enable you to build muscle without weights.
Are you wondering if it’s possible to build leg muscle through calisthenics alone? The answer is yes, it is, and you won’t have to go to the gym or spend money on fitness equipment to do so!
While simple, a calisthenics leg workout can be one of the most beneficial aspects of your fitness routine.
Our legs contain the strongest muscles in our body. A good calisthenics leg workout releases anabolic hormones that burn body fat and strengthen and create muscle, not just in your legs but throughout your body.
With calisthenics leg workouts, you can train at home or where ever you may be. Calisthenic exercise is excellent for beginners as it gets results using bodyweight alone, making it less likely that you will overdo things and sustain an injury.
Calisthenics Leg Workout Routine
Calisthenics Leg Workout to Try
Not everyone has access to a gym, and for some people buying expensive fitness equipment is out of the question. Consistently do the calisthenics leg workout routine below, and you will be able to build leg muscle and become stronger and leaner.
Refrain from undertaking advanced moves until you gain some strength. Using Squats as an example, do these the traditional way, then add one-legged Squats to your routine when you are fitter and stronger.
While calisthenics will allow you to build muscle without weights, you can get more challenging workouts by incorporating dumbbells or a barbell into your routines.
Following are five lower body calisthenics leg exercises that will build leg muscle and sculpt your entire lower body. Start by doing 10 reps of each exercise. Gradually increase this as your fitness improves so that over time you are doing three sets of 20 reps.
1. Jump Squats
A Jump Squat is similar to a regular Squat, the primary difference being that after each Squat, you will be jumping into the air as high as you can, lifting your knees towards your chest.
1. Start from a standing position with your core engaged, your back straight, your head facing forward, and your hands by your sides.
2. Bend your knees into a Squat, keeping them facing the same direction as your ankles. As you do this, swing your arms back, one on either side of your body.
3. Pause momentarily, then push off with your feet, jumping high into the air and lifting your arms straight up above your head.
4. Land on your feet lightly, being sure to keep your knees relaxed.
To increase the intensity, land on a low object such as a step when jumping, then jump off it to resume your starting position.
2. Broad Jump
The Broad Jump is a variant of the Jump Squat. The main difference is that you will be jumping forward instead of up.
1. Start by standing with your feet approximately shoulder-width apart, your arms straight up above your head.
2. Lower your arms, swinging them back behind you, and at the same time bend your knees, pushing your hips back.
3. Swing your arms up in front of you, pressing your feet into the ground. At the same time, push your hips forward and quickly jump forward as far as you can. The higher you raise your legs when you jump, the further forward you will travel.
4. After landing, resume your starting position. Repeat for the desired number of repetitions.
You will need a lot of room to do this exercise, so it’s the perfect calisthenics leg workout to practice in your backyard or a park.
3. Walking Lunges
The Walking Lunge might best be described as looking like an exaggerated walking step. Instead of returning to your starting position after completing a lunge, you will travel forward with each lunge/step.
1. Start with your hands on your hips and your feet about shoulder-width apart.
2. With an upright posture and your core engaged, step forward with your right leg, lowering your knee towards the floor, stopping when you get to an angle of about 90 degrees. Keep your right knee directly above your right ankle. Your left knee should be close to but not touching the floor.
3. Press your left heel into the floor, pushing yourself back up as you step forward with your left foot. You will now be in your starting position. Repeat the above sequence, leading with your left leg.
Be sure to complete an even number of steps so that both legs are worked equally.
To further strengthen your glutes, take larger steps. This exercise will require good balance, so don’t attempt it until you have perfected the regular lunge.
4. Single-Leg Squats
Like the Walking Lunge, the Single-Leg Squat is another exercise that is not suited to beginners as it, too, best requires strength and good balance because all of your body weight will be on one leg.
1. Start by standing upright with your arms held out to the front and your feet approximately shoulder-width apart.
2. Lift your right foot off the floor and extend your right leg out to the front. Slowly lower yourself into a squat, making sure to keep your right foot off the floor.
3. Raise your body slowly to your starting position. Repeat this sequence, leading with your other leg.
Running is a natural and fundamental exercise to include in your calisthenics leg workout. Although most people associate it with cardio sport, sprinting has similar benefits to weightlifting in that it improves strength and tones the muscles. This makes it particularly useful for building leg muscle.
When running, both feet are in the air simultaneously, a movement comparable to jump training. You can measure your sprints by distance or by time, but in either case, keep them short and intense to get the best strength training benefits.
Calisthenics Leg Workout Summary
Weight training will always have its place in building strength and developing muscle, but there are alternatives.
While no single strength-building workout routine is proven to work for everyone, you won’t go wrong with calisthenics when it comes to building leg muscles and strength.
The exercises are suitable for people of any age and fitness level. Almost endless variation is possible, and workouts can be done anywhere, whether you’re at home or away.
No equipment is required, so you won’t need to house bulky machines. And with no monetary outlay required, there’s nothing to stop you from starting a calisthenics training program today.
You may also like to read this Quick Guide to Upper Body Weight Training for Women.