3 Calisthenics Leg Routines For Stronger Lower Body

If you want good looking and stronger legs, then give this leg routine calisthenics circuit a try. This workout consists of 9 leg exercises broken into 3 circuits.

Circuit training is an excellent way to fit and in shape and should be added to any workout routine in order to avoid “hitting a plateau” in your progress.

This calisthenics leg circuit workout focuses on your lower body targeting the quads, glutes, hamstrings and calves.

Each circuit consists of 3 exercises which are done for 2 rounds before resting and moving on to the next circuit. This leg routine calisthenics circuit will get your heart rate up and you will feel your legs burning.

Leg Routine Calisthenics Warm-up

It is always to warm up correctly before starting any workout, exercise or sport. This gets the muscles primed for your workout and also avoids the risk of any injury. It is a great to get ready for any workout.

1. Jumping Jacks:

• Start with jumping jacks by doing this for 30 seconds.
• This is a good way to warm up the legs and get your body going.

2. Hip openers:

• Stand with your feet together and your place your hands on your hips.
• Lift your right knee up and then to the right by opening your hip and then back to the starting position.
• Repeat this for 30 seconds and then do the same with your left leg.

3. Hip closers:

• Using the same motion as hip openers, this time you will start with your right leg out to the right and bringing it in towards you.
• Just as would when stepping over a short wall or gate.
• Repeat this for 30 seconds and then do the same with your left leg.

4. Cross toe touch leg stretch:

• I think is also known as the windmill stretch.
• Stand with the feet shoulder width apart in an upright position.
• Keep you legs straight and reach down with your right hand to touch your left toe.
• Go back to the starting position and repeat with your left hand touching your right toe.
• Repeat this for 30 seconds.

By now you should be nice and warmed up and blood will be flowing ready for your circuit routine.

Leg Routine Calisthenics Workout

As this is a calisthenics leg routine workout, we are focusing primarily on body weight as resistance. If you would like to increase your resistance, by all means go ahead and use weights such as dumbbells or a weighted vest.

The main benefit of calisthenics workouts, is that you can do it anywhere you’d like. I enjoy doing my circuit training at a calisthenics park or any outdoor facility. It is fantastic to get outside and exercise in fresh air. Very invigorating!

Calisthenics Leg Circuit 1

1. Step ups:

• Use a bench, chair or a sturdy box for this.
• Start with both feet together facing your bench.
• Step up on the bench with your right foot lifting your left knee up as high as possible.
• Step down and repeat by stepping on the bench with your left foot lifting your right knee as high as possible.
• Do 10 reps on each leg. (You can either alternate like this or do 1 leg at a time.)

2. Side to side squats:

• Stand with your feet shoulder width apart.
• You will then step to your right performing a squat with your left hand touching the floor.
• As you come out of the squat to the starting position, your left leg will follow so that you are standing upright with your feet shoulder width apart.
• Step to the left with your left leg performing a squat with your right hand touching the ground.
• Return to the starting position and alternating with right left at each squat.
• Do 10 reps on each leg.
• Use dumbbells for this exercise if you want to add more resistance.

3. Step back lunges:

• Stand with your feet together.
• Step back with your right leg and go down into a lunge.
• Return to the starting position and step back with your left leg and go down into a lunge.
• Do 10 reps on each leg.
• Use dumbbells for this exercise if you want to add more resistance.

Do 2 rounds of these with no rest between each exercise. Once you have completed 2 rounds of circuit 1, rest for 1 minute before moving on to circuit 2.

Calisthenics Leg Circuit 2

1. Jump squats:

• This is a high cardio workout.
• Stand with your feet shoulder width apart.
• Go down into a squat as far as you can while raising your hands in front of you.
• Return to the starting position by pushing yourself off the ground into a jump.
• This workout is a squat to jump to squat movement.
• Do 10 reps of these. This will get the sweat going!

2. Single leg deadlifts:

• Stand with your feet together in an upright position.
• While keeping your left leg straight, bend down with both hands to the floor in front of your foot while raising your right leg behind you keeping it straight.
• You should look like the letter T in this position.
• Return to the starting position and repeat by keeping the right leg straight and raising the left leg.
• You can alternate between legs or do one set on the same leg and then repeat the set with the other leg.
• Do 10 reps for each leg.

3. 3 Position Calf raises:

• Stand upright with your feet shoulder width apart.
• Raise your body until you are on the balls of your feet. Contract the calf muscles.
• Hold for 2 seconds and lower yourself to the start position.
• Do 10 reps.
• Open your feet so that they are in a V position with heels touching.
• Raise your body until you are on the balls of your feet and hold for 2 seconds.
• Do 10 reps in this position.
• Invert the V so that your toes are touching and heels are apart.
• Raise your body until you are on the balls of out feet and hold for 2 seconds.
• Do 10 reps in this position.

Do 2 rounds of these with no rest between each exercise. Once you have completed 2 rounds of circuit 2, rest for 1 minute before moving on to circuit 3.

Calisthenics Leg Circuit 3

1. Lunge with torso twist:

• Perform a regular lunge with a torso twist.
• Start in an upright position with your feet together.
• Step forward into a lunge with your right foot and turn your upper body to the right with your elbows out and hands together.
• Turn your upper body back facing forward and out of the lunge to the starting position.
• Step forward into a lunge with your left foot and turn your upper body to the left with your elbows out and hands together.
• Turn your upper body back facing forward and out of the lunge to the starting position.
• Do 10 reps on each leg.

2. Glute bridges:

• This targets your glutes and your hamstrings.
• Start by lying down with your legs straight and hands to the side of your body.
• Bend your knees.
• With your feet firmly on the ground, push through your heels lifting your torso so that your butt is off the ground and your knees are at 90 degrees. Torso should be straight with only your shoulders on the floor.
• Hold for 2 seconds and lower your butt to the floor.
• Do 10 reps of these.
• You can use a weight for more resistance or elevate your feet by using a low bench or yoga block.

3. Skater squats:

• These are single leg squats with the other leg reach out behind you as if you were indeed skating.
• These will burn and are a great end to the workout.
• Stand upright with feet shoulder width apart.
• Start with the right foot and go down into a single leg squat.
• Keep your left leg behind and straight as possible.
• Your left hand should go up with your right leg in a squat (as you would while running)
• Return to the start and repeat with the left leg.
• Do 10 reps on each leg.

Cool-down / Stretch

Cool-down is just as important as the warm-up. This helps your muscles and body recover from the workout in a correct manner. It promotes growth for your muscles as well as improves mobility.

1. Quad / thigh stretch:

• Stand with your feet together in an upright position.
• Raise your right foot to the back of your leg and hold with your right hand.
• Keep your knees together.
• Hold this stretch for 30 seconds and repeat with your left leg.
• At first you may not be able to squeeze your leg that much but over time your will become more flexible and can increase the intensity of the hold.
• The key is to feel and tolerate the stretch in your quad muscles.

2. Figure 4 stretch:

• Lie on your back with your legs bent at the knees.
• Place your right ankle on top your left left just above the knee.
• Open your right leg and grab the back of your left knee with both hands.
• Pull your left leg towards your chest using your right leg to resist.
• You should feel the stretch in your glutes, hamstrings and groin area.
• Hold for 30 seconds and repeat with the other leg. You can repeat this stretch if you would like.

3. Torso twist stretch:

• Sit up on the floor with your legs straight out in front of you.
• Bend your right knee and place your right over your left leg.
• Your foot should be on the outside of the other leg next to your knee.
• Place your left elbow on the outside of right knee that is bent and twist your torso so that you are facing the right side.
• Use your right arm for stability and push against your leg with your left elbow.
• Hold for 30 seconds and repeat on the other side with your opposite leg.

That is is! you have completed the leg routine calisthenics circuit. In order to get good results for your efforts, it is important to implement a healthy nutrition plan.

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