Calisthenics Leg Exercises
The half of calisthenics people skip. Bodyweight legs work by taking a limb away rather than adding load, so the path runs from the two-leg squat to single-leg work like the pistol — and the hamstring and glute end needs deliberate attention, because squatting patterns alone will not cover it.
- Exercises
- 15
- Spread
- 7 Beginner, 3 Intermediate, 4 Advanced and 1 Elite
- No equipment
- 10 of 15
- Otherwise needs
- Bench (2), Anchor Point (2), Step (1)
All 15 legs exercises
Quads
Bodyweight Squat
The fundamental lower body movement. Essential for leg strength and mobility.
None
Quads
Pistol Squat
The king of bodyweight leg exercises. A full single-leg squat requiring strength, balance, and mobility.
None
Quads
Shrimp Squat
A challenging single-leg squat where your rear foot is held behind you, touching your knee to the ground.
None
Quads
Bulgarian Split Squat
A split squat with the rear foot elevated on a bench. Great for building single-leg strength.
Bench
Hamstrings
Nordic Curl
An eccentric hamstring exercise known for injury prevention. One of the best bodyweight hamstring exercises.
Anchor Point
Glutes
Glute Bridge
A fundamental glute activation and strengthening exercise. Great for hip extension.
None
Glutes
Single-Leg Glute Bridge
A unilateral glute bridge that doubles the work on each glute.
None
Calves
Calf Raise
An isolation exercise for the calf muscles. Can be done on flat ground or with a step for full range.
Step
Quads
Jump Squat
An explosive squat variation that builds power and conditioning.
None
Quads
Walking Lunge
A dynamic single-leg exercise that builds leg strength and balance while moving forward.
None
Quads
Sissy Squat
A quad-dominant squat where you lean back while rising on your toes. Extreme quad isolation.
None
Glutes
Curtsy Lunge
A lunge variation where you step behind and across, targeting the glute medius.
None
Hamstrings
Natural Leg Curl
A bodyweight hamstring curl where you lower your body from kneeling. Also known as Nordic curl.
Anchor Point
Quads
Step-Up
A unilateral leg exercise stepping onto an elevated surface. Great for building single-leg strength.
Bench
Quads
Dragon Squat
An extreme single-leg squat where the rear leg wraps around the front leg. Ultimate leg strength and flexibility.
None