Best Lower Body Street Workout Exercises

Calisthenics Legs

Calisthenics Legs; is it possible to build an impressive lower body with calisthenics alone?

One of the areas where this is especially true is in regards to Calisthenics Legs training; especially as it relates to body weight leg exercises for mass.

Benefits of Strong Legs:

  • Avoid injury
  • Proportionate body
  • Run faster
  • Jump higher
  • Better maintain balance
  • Functional strength
  • Weight loss
  • Increase bone density
  • Build muscle

It is possible to build strong calisthenics legs but simply put, even advanced Calisthenics Leg exercises such as the pistol squat can’t match the muscle contraction caused by squats and deadlifts.

Even if you never want to squat 300lbs, if you don’t increase the stress you place on your body (ideally with weights) once you have mastered your leg calisthenics workouts then your legs won’t come close to reaching their potential in terms of looks or strength.

  • Maximize athletic potential
  • Maximize aesthetic potential
  •  mobility and balance
  • Keep workouts both effective and enjoyable

Below we have compiled a comprehensive resource that gives you the best weight lifting and calisthenic exercises to target your legs

Calisthenics Legs Box Jumps

Why does it

Explosive exercise that contracts hamstring and calf muscles and improves athleticism

Minimal Equipment: Stable raised surface i.e. Plyobox

How to do it

Starting position: Feet shoulder width apart
Standing a comfortable jumping distance from the box

Positive:

Bend your knees to a jumping position
Spring yourself up by swinging arms
Jump on the raised surface
Softly land on the surface
Feet flat at landing
Knees are neutral (pointed straight) at landing
Observe force with legs while in a squat position

Negative

Return to starting position by stepping down or jumping backward
Repeat (10) Times

Calisthenics Legs Hanging leg curl

Why do it:

Intense contraction of hamstrings as well as core and inner thighs

Minimal Equipment: Pull-up Bar

Optional Equipment: Progression: Dumbbell

Regression:

Power Tower
Ab Straps
Workout Partner
Plyobox

How to do it:

Starting Position:

Stand underneath pull up bar
Jump up to pull up bar
Place feet together

Positive:

Bring your feet up behind your body and towards butt by bending knees
Once heel of the foot is parallel to knees stop and hold
At top of the movement, squeeze your hamstrings

Negative:

In controlled movement lower your legs back to starting position
Repeat (10) times

Calisthenics Legs Lunges

Why does it

This exercise emphasizes contraction of quads, hamstrings, and butt.

Minimal Equipment: Bodyweight

Optional Equipment:

Progression:
Kettlebells
Dumbbells
Barbell

How to do it

Starting position:

Stand with your feet shoulder-width apart
Engage core

Positive:

Step forward with your right leg
Lower your body until the right thigh is parallel to the floor
Left knee should be almost touching the floor

Negative

Press into the right heel to drive back up to starting position
Repeat with your left leg
Repeat (10) Times

Calisthenics Legs Glute Bridge Hamstring

Why do it:

Strong Hamstring and butt contraction; also a good exercise for lower back

Minimal Equipment: Bodyweight

Optional Equipment:

Progression:
Barbell

How to do it:

Starting position: Lie on your back
Knees bent
Feet hip-width apart flat on the floor
Arms at your sides, relaxed

Positive:

Press heels into the floor
Lift hips and butt off the ground
Keep your core muscles engaged
Keep back straight
Hold the position for (2) Seconds

Negative:

In a controlled fashion; lower yourself back to starting position

Repeat (10) Times

Calisthenics Legs Straight Leg Deadlifts

Why does it

Fundamental compound exercise that works your entire body.
This variation of the deadlift exercise best contracts lower back and hamstrings

Minimal Equipment: Bodyweight

Optional Equipment:

Progression:
Kettlebells
Dumbbells
Barbell

How to do it

Starting position:

Feet shoulder width apart
Bend at the waist while keeping legs as straight as possible
Pretend as if you had a kettlebell on the floor approx (1) inch in front of your shins
Extend arms straight down as if you were the gripping kettlebell

Positive of movement

Push through your heels and move into a fully upright standing position
Keep arms close to your body as you stand
Your “kettlebell” should be hanging in front of your thighs in the upright position

Negative of movement

Keep legs straight as possible
Bend at waist
Push butt back
Lower “Kettlebell” to the original position
Repeat (10) Times

Calisthenics Legs Squat

Why do it:

Fundamental compound exercise that works your entire body

Minimal Equipment: Bodyweight

Optional Equipment:

Progression:
Kettlebells
Dumbbells
Barbell

Regression: TRX
Swiss Ball

How to do it:

Starting position:

Stand Upright
Feet placed hip-width apart
Toes pointed straight
Head up
Back Straight

Negative:

Flex knees and hips
Sit back with hips
Continue down to the point where your butt is slightly below your knees

Positive:

Reverse the motion until you return to your original upright position
Repeat (10) Times

Progression:

If you can perform bodyweight squats comfortably with proper form for 12 or more reps you are ready to add external resistance in the form of Kettlebells, Dumbbells, and Barbells.

There are many variations of squats with external resistance but we recommend:

Goblet Squat – Dumbbell or kettlebell at chest level and squat
Dumbbell Squat – Hold dumbbells by the side of body and squat
Traditional Barbell Back Squat – Barbell rests across the top of shoulders and squat

Regressions:

However, if you are unable at this point to perform a proper bodyweight squat you have multiple regressions you can try.

Assisted Squat:

TRX Suspension System – Hold straps as you squat
Swiss Ball – Ball placed between you (in the middle of your back) and a wall as you squat
Chair – Hold chair in front of you as you squat

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Photo credit: Pixabay

Source: thestreetworkout.com

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