{"id":7573,"date":"2020-12-17T21:43:02","date_gmt":"2020-12-17T21:43:02","guid":{"rendered":"https:\/\/calisthenicsnerd.osmiumweb.com\/calisthenics-leg-workout-the-only-5-exercises-you-really-need\/"},"modified":"2026-03-11T11:51:52","modified_gmt":"2026-03-11T11:51:52","slug":"calisthenics-leg-workout-the-only-5-exercises-you-really-need","status":"publish","type":"post","link":"https:\/\/athenscalisthenicscenter.gr\/en\/calisthenics-leg-workout-the-only-5-exercises-you-really-need\/","title":{"rendered":"Calisthenics Leg Workout &#8211; The Only 5 Exercises you Really Need"},"content":{"rendered":"\r\n<p class=\"wp-block-paragraph\">Truth is that in <a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/11\/17\/what-is-calisthenics\/\">Calisthenics<\/a> most athletes focus more on achieving skills like <a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/11\/24\/how-to-planche-5-tips-to-master-it\/\">the planche<\/a>, <a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/12\/05\/how-to-front-lever-step-by-step-guide\/\">front lever<\/a>, <a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/12\/10\/how-to-back-lever-the-complete-guide\/\">back lever<\/a> or <a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/12\/01\/how-to-handstand-5-simple-tips-that-really-work\/\">handstand<\/a>, forgetting or neglecting to work out their legs.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">That is why people have the impression that <a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/11\/17\/what-is-calisthenics\/\">Calisthenics<\/a> doesn&#8217;t involve any leg exercises.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>That is NOT true. <\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">To begin with, you &#8216;re getting a <strong>pretty good amount of leg training while doing your <a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2021\/03\/14\/calisthenics-mobility-routine-7-key-exercises\/\">mobility<\/a> routine<\/strong>, which is really important in <a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/11\/17\/what-is-calisthenics\/\">Calisthenics<\/a>, in order to develop your <strong>balance and range-of-motion<\/strong>.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">There are, also, plenty of <strong>bodyweight exercises<\/strong> that we use to workout the legs.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Here are the best of them :<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"uppercase\">1. <strong>Bodyweight squats<\/strong><\/span><\/h2>\r\n\r\n\r\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"lyte-wrapper fourthree\" style=\"width:480px;max-width:100%;margin:5px;\"><div class=\"lyMe\" id=\"WYL_zszwvVxqpR4\"><div id=\"lyte_zszwvVxqpR4\" data-src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=%2F%2Fi.ytimg.com%2Fvi%2FzszwvVxqpR4%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\"><\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/zszwvVxqpR4\" rel=\"nofollow\"><img fetchpriority=\"high\" decoding=\"async\" src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FzszwvVxqpR4%2F0.jpg\" alt=\"YouTube video thumbnail\" width=\"480\" height=\"340\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:480px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\r\n\r\n\r\n<p class=\"wp-block-paragraph\">A\u00a0<a href=\"http:\/\/A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up.\" target=\"_blank\" rel=\"noreferrer noopener\">squat<\/a>\u00a0is a\u00a0strength exercise\u00a0in which the trainee lowers their hips from a standing position and then stands back up.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Squats are considered a vital exercise in <a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/11\/17\/what-is-calisthenics\/\">Calisthenics<\/a> for increasing the <strong>strength and\u00a0size\u00a0of the lower body muscles as well as developing\u00a0core strength. <\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">The primary\u00a0agonist\u00a0muscles used during the squat are the\u00a0\u00a0<a href=\"https:\/\/en.wikipedia.org\/wiki\/Quadriceps_femoris\">quadriceps femoris<\/a>, the\u00a0<a href=\"https:\/\/en.wikipedia.org\/wiki\/Adductor_magnus\">adductor magnus<\/a>, and the\u00a0<a href=\"https:\/\/en.wikipedia.org\/wiki\/Gluteus_maximus\">gluteus maximus<\/a>.The squat also\u00a0isometrically\u00a0uses the\u00a0<a href=\"https:\/\/en.wikipedia.org\/wiki\/Erector_spinae\">erector spinae<\/a>\u00a0and the\u00a0<a href=\"https:\/\/en.wikipedia.org\/wiki\/Rectus_abdominis_muscle\">abdominal<\/a>\u00a0muscles, among others.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">In order to get to the <strong>starting position <\/strong>for the Bodyweight Squat you need to stand with your feet slightly wider than your hips, your toes should be pointed slightly outward.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>Then, <strong>raise your arms straight out in front of you<\/strong><\/strong>, <strong>keeping your chest up and your spine in a neutral position.<\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>Keeping your core tight and your spine straight<\/strong>, bend your legs and lower your body. Keep sending your hips backwards like you were about to sit down.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>Continue until your hip joint is lower than your knees<\/strong> and then, pushing through your heels, stand buck up to the starting position.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>It&#8217;s important to keep your core engaged at all time and squeeze your butt at the top to make sure you\u2019re using your glutes.<\/strong><\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"uppercase\">2. <strong>Pistol squats<\/strong><\/span><\/h2>\r\n\r\n\r\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"lyte-wrapper fourthree\" style=\"width:480px;max-width:100%;margin:5px;\"><div class=\"lyMe\" id=\"WYL_XffUTTTYJ4g\"><div id=\"lyte_XffUTTTYJ4g\" data-src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=%2F%2Fi.ytimg.com%2Fvi%2FXffUTTTYJ4g%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\"><\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/XffUTTTYJ4g\" rel=\"nofollow\"><img decoding=\"async\" src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FXffUTTTYJ4g%2F0.jpg\" alt=\"YouTube video thumbnail\" width=\"480\" height=\"340\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:480px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\r\n\r\n\r\n<p class=\"wp-block-paragraph\">A\u00a0<strong>Pistol Squat<\/strong>\u00a0is a\u00a0squat\u00a0<strong>performed on one leg<\/strong>.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">It&#8217;s an <strong>advanced strength movement<\/strong>, more taxing on your <strong>nervous system, lower-body muscles, and your\u00a0core<\/strong>. Plus, they require an extreme amount of <strong>hip, knee, and ankle mobility.<\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">In order to get to the <strong>starting position <\/strong>for the Pistol Squat you need to <strong>extend one leg in front of you<\/strong>, with your heel hovering off the floor, and <strong>raise your arms straight out in front of you<\/strong>.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Then, <strong>keeping your core tight and your spine straight<\/strong>, bend your standing leg and lower your body, to <strong>keeping your other leg extended in front of you.<\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Continue to bend through your standing knee as far as you can while a<strong>iming to get your extended leg parallel to the floor. <\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Straighten your standing leg to return to starting position, <strong>always keeping your extended leg straight<\/strong>.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Switch legs and repeat.<\/p>\r\n\r\n\r\n\r\n<h4 id=\"block-27c30aa0-8d98-466c-b16c-5d2e621182d5\" class=\"wp-block-heading\"><span class=\"uppercase\">ASSISTED pistol squats<\/span><\/h4>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">For an <strong>easier progression<\/strong> you can try <strong>supporting yourself from a bar or pole<\/strong>, in order to have better control on the lowering portion of the exercise.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">This will allow you to build strength and progress to the full movement.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"uppercase\">3. <strong>Glute bridges<\/strong><\/span><\/h2>\r\n\r\n\r\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"lyte-wrapper fourthree\" style=\"width:480px;max-width:100%;margin:5px;\"><div class=\"lyMe\" id=\"WYL_9NkNgFc_-Ys\"><div id=\"lyte_9NkNgFc_-Ys\" data-src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=%2F%2Fi.ytimg.com%2Fvi%2F9NkNgFc_-Ys%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\"><\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/9NkNgFc_-Ys\" rel=\"nofollow\"><img decoding=\"async\" src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F9NkNgFc_-Ys%2F0.jpg\" alt=\"YouTube video thumbnail\" width=\"480\" height=\"340\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:480px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>Glute Bridges<\/strong>, also called pelvic lifts, are an exercise for the <strong>back of your legs, hips, and gluteal muscles<\/strong>, but they also help strengthen your entire <strong>torso<\/strong>.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">They are also very<strong>\u00a0suitable for beginners<\/strong>, as it\u2019s very straightforward and you can do it<strong> everywhere.<\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>Start by lying with your\u00a0back and head on the flour, knees bent. <\/strong>Keep your arms outstretched beside you.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Pull your feet close enough to you, so that your\u00a0<strong>calves are directly perpendicular\u00a0to the floor<\/strong>.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Now squeeze your glutes and <strong>lift your hips,\u00a0lower back and thighs so they form a straight line<\/strong>. Your knees shouldn\u2019t touch each other during the movement, but also not be too far apart.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Make sure that you push your glutes upwards out of your leg muscles. <strong>Try not to use your arms.<\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Hold the position for one second. Then\u00a0<strong>lower<\/strong>\u00a0<strong>to<\/strong>\u00a0<strong>just above the floor<\/strong> without completely lowering your glutes. Then press your pelvis back up.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>It&#8217;s important to keep your core engaged at all time and squeeze your butt at the top to make sure you\u2019re using your glutes.<\/strong><\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"uppercase\">4. Nordic Hamstring curls<\/span><\/h2>\r\n\r\n\r\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"lyte-wrapper fourthree\" style=\"width:480px;max-width:100%;margin:5px;\"><div class=\"lyMe\" id=\"WYL_YHUCJnaYD24\"><div id=\"lyte_YHUCJnaYD24\" data-src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=%2F%2Fi.ytimg.com%2Fvi%2FYHUCJnaYD24%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\"><\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/YHUCJnaYD24\" rel=\"nofollow\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2FYHUCJnaYD24%2F0.jpg\" alt=\"YouTube video thumbnail\" width=\"480\" height=\"340\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:480px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\r\n\r\n\r\n<p class=\"wp-block-paragraph\">The Nordic Hamstring Curl is a <strong>strength exercise<\/strong> that primarily works the hamstring muscles.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">The hamstrings are big muscles that contribute to almost any movement you do with your legs.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>You also don\u2019t want to bend too much at the hips; you can lean forward a little, but try to keep the hips fairly neutral.<\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">To perform the Nordic Hamstring Curl you need to <strong>knee and then lower under control while your ankles are held in place<\/strong> by a partner, a bar, or any other immovable object.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Continue by extending your hamstring muscles to lean forward <strong>from the knee, not from the hip<\/strong>.\u00a0<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">The movement should be <strong>slow<\/strong> <strong>and<\/strong> <strong>controlled<\/strong>.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">You should come as forward or low to the floor as you can <strong>without using your hands<\/strong>. Only put your hands on the floor <strong>when you can no longer rely on your legs<\/strong>&#8230; Then push yourself back up to starting position and repeat.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">You shouldn&#8217;t bend your hips; you can lean forward a little, but try to keep the hips fairly neutral.<\/p>\r\n\r\n\r\n\r\n<h4 class=\"wp-block-heading\">assisted NORDIC HAMSTRING CURLS<\/h4>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">For an easier progression you can try <strong>supporting yourself with a resistance band<\/strong>, in order to have <strong>better control<\/strong> on the lowering portion of the exercise.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Attach the resistance band to a steady bar or machine behind you, above your head. Put the other end of the band over your head and hold it near your shoulders.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">This will allow you to <strong>build strength and progress<\/strong> <strong>to the full movement<\/strong>.<\/p>\r\n\r\n\r\n\r\n<h2 class=\"wp-block-heading\"><span class=\"uppercase\">5. <strong>Abductors &amp; Adductors on Rings<\/strong><\/span><\/h2>\r\n\r\n\r\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"lyte-wrapper fourthree\" style=\"width:480px;max-width:100%;margin:5px;\"><div class=\"lyMe\" id=\"WYL_17euV6rHUlo\"><div id=\"lyte_17euV6rHUlo\" data-src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=%2F%2Fi.ytimg.com%2Fvi%2F17euV6rHUlo%2Fhqdefault.jpg\" class=\"pL\"><div class=\"tC\"><div class=\"tT\"><\/div><\/div><div class=\"play\"><\/div><div class=\"ctrl\"><div class=\"Lctrl\"><\/div><div class=\"Rctrl\"><\/div><\/div><\/div><noscript><a href=\"https:\/\/youtu.be\/17euV6rHUlo\" rel=\"nofollow\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/plugins\/wp-youtube-lyte\/lyteCache.php?origThumbUrl=https%3A%2F%2Fi.ytimg.com%2Fvi%2F17euV6rHUlo%2F0.jpg\" alt=\"YouTube video thumbnail\" width=\"480\" height=\"340\" \/><br \/>Watch this video on YouTube<\/a><\/noscript><\/div><\/div><div class=\"lL\" style=\"max-width:100%;width:480px;margin:5px;\"><\/div><figcaption><\/figcaption><\/figure>\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Most coaches and trainees tend to neglect the abductor and <a href=\"https:\/\/en.wikipedia.org\/wiki\/Adductor_muscles_of_the_hip\" target=\"_blank\" rel=\"noreferrer noopener\">adductror<\/a> leg muscles due to the <strong>lack of machines and exercises involving them.<\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>But with <a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/11\/17\/what-is-calisthenics\/\">Calisthenics<\/a> you can work those neglected muscle groups too !<\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">You can <strong>use the Rings<\/strong> to create a lever, in order to <strong>strengthen your abductors and <a href=\"http:\/\/en.wikipedia.org\/wiki\/Adductor_muscles_of_the_hip\" target=\"_blank\" rel=\"noreferrer noopener\">adductrors<\/a><\/strong>.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Start by <strong>lowering the Rings<\/strong> so that you will be able to <strong>place your feet on them<\/strong>. Hold onto the bar or pole until you place both feet on.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Then move your hands to the strips and <strong>hold them for balance.<\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>Start extending your legs<\/strong> <strong>slowly<\/strong>, as far as you can. When you rich your maximum spread <strong>hold it for a second<\/strong>, and then <strong>bring them back together slowly<\/strong>.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\"><strong>It is important to perform the movement slowly and controlled at all times.<\/strong> Don&#8217;t rush on opening and closing your legs using momentum, as tempting as it might feel.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">For a more <strong>advanced variation<\/strong> you could release the strips, and just balance on the rings without holding them!<\/p>\r\n\r\n\r\n\r\n<figure class=\"wp-block-image alignright size-large\"><img decoding=\"async\" class=\"wp-image-994\" src=\"https:\/\/calisthenicsnerd.com\/wp-content\/uploads\/2020\/12\/img_3063-2.jpg?w=768\" alt=\"leg workout calisthenics\" \/><\/figure>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Impressive isn&#8217;t it ?<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">You can, now, see that <a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/11\/17\/what-is-calisthenics\/\">Calisthenics<\/a> is a <strong>total body workout method<\/strong>, which, apart from the classic skills like the\u00a0<a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/11\/24\/how-to-planche-5-tips-to-master-it\/\">Planche<\/a>,\u00a0<a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/12\/01\/how-to-handstand-5-simple-tips-that-really-work\/\">handstand<\/a>,\u00a0<a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/12\/05\/how-to-front-lever-step-by-step-guide\/\">front lever<\/a>, <a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/12\/10\/how-to-back-lever-the-complete-guide\/\">back lever<\/a> and <a href=\"https:\/\/calisthenicsnerd.wordpress.com\/2020\/12\/15\/human-flag-tutorial-all-the-progressions\/\">human flag<\/a>, <strong>involves leg workout routines too.<\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Those routines have <strong>levels of difficulty and progressions<\/strong> just like the basic skills.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">In the advanced levels <strong>you could use the weight of other athletes to increase the resistance.<\/strong><\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">But this is something we are going to discuss in another article.<\/p>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">Until then keep practising!<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-group alignfull has-cool-to-warm-spectrum-gradient-background has-background-color has-text-color is-layout-constrained wp-block-group-is-layout-constrained\" style=\"margin-top: 0px; margin-bottom: 0px; padding-top: 4vw; padding-bottom: 4vw;\">\r\n<p class=\"has-text-align-center has-text-color wp-block-paragraph\" style=\"color: #ffffff; font-size: 20px; line-height: 1.34;\">Are you ready for a<\/p>\r\n\r\n\r\n\r\n<h3 class=\"wp-block-heading has-text-align-right has-text-color\" style=\"color: #ffffff; font-size: 59px; line-height: 1.09; margin: 10px 0px 0px 0px;\">FREE<strong> online class?<\/strong><\/h3>\r\n\r\n\r\n\r\n<p class=\"wp-block-paragraph\">&nbsp;<\/p>\r\n\r\n\r\n\r\n<div class=\"wp-block-buttons is-content-justification-center is-layout-flex wp-container-core-buttons-is-layout-3e41869c wp-block-buttons-is-layout-flex\">\r\n<div class=\"wp-block-button\"><a class=\"wp-block-button__link has-text-color has-background wp-element-button\" style=\"border-radius: 50px; color: #ffffff; background-color: #000000; padding: 15px 60px 15px 60px;\" href=\"https:\/\/calisthenicsnerd.wordpress.com\/contact\/\">Get in touch<\/a><\/div>\r\n<\/div>\r\n<\/div>\r\n","protected":false},"excerpt":{"rendered":"<p>leg workout calisthenics<\/p>\n","protected":false},"author":5,"featured_media":7574,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[292],"tags":[491,352,296,315,485,405,425,492,480,482],"class_list":["post-7573","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-calisthenics","tag-abductors-adductors-on-rings","tag-bodyweight","tag-calisthenics","tag-exercises","tag-featured","tag-glute-bridges","tag-leg-workout","tag-nordic-hamstring-curls","tag-pistol-squats","tag-squats"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Calisthenics Leg Workout - The Only 5 Exercises you Really Need - Athens Calisthenics Center<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/athenscalisthenicscenter.gr\/en\/calisthenics-leg-workout-the-only-5-exercises-you-really-need\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Calisthenics Leg Workout - The Only 5 Exercises you Really Need - Athens Calisthenics Center\" \/>\n<meta property=\"og:description\" content=\"leg workout calisthenics\" \/>\n<meta property=\"og:url\" content=\"https:\/\/athenscalisthenicscenter.gr\/en\/calisthenics-leg-workout-the-only-5-exercises-you-really-need\/\" \/>\n<meta property=\"og:site_name\" content=\"Athens Calisthenics Center\" \/>\n<meta property=\"article:published_time\" content=\"2020-12-17T21:43:02+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-11T11:51:52+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/athenscalisthenicscenter.gr\/wp-content\/uploads\/2026\/01\/img_3063-2.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1125\" \/>\n\t<meta property=\"og:image:height\" content=\"1500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"Makis Pa\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Makis Pa\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/athenscalisthenicscenter.gr\/en\/calisthenics-leg-workout-the-only-5-exercises-you-really-need\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/athenscalisthenicscenter.gr\/en\/calisthenics-leg-workout-the-only-5-exercises-you-really-need\/\"},\"author\":{\"name\":\"Makis Pa\",\"@id\":\"https:\/\/athenscalisthenicscenter.gr\/#\/schema\/person\/4b5f9379f06ce904232b9d249b0bac57\"},\"headline\":\"Calisthenics Leg Workout &#8211; 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