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Calisthenics Strength & Skill Mastery →

Lower Body Foundation

Get ready to build serious leg strength from the ground up! This session focuses on controlled squats and lunges to fire up your quads, glutes, and hamstrings — you'll finish feeling strong and stable.

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Workout Breakdown

Warm-Up

1

Leg Swing

2 sets × 30s, 30s

1

Hip Circle

2 sets × 30s, 30s

Squat Progression

Progressive exercise

1

Reverse Lunge

2 sets × 8 reps, 8 reps

Main Workout

1

Squat

3 sets × 9 reps, 9 reps, 9 reps

1

Split Squat (Bulgarian)

3 sets × 9 reps, 9 reps, 9 reps

1

Lunge (Walking)

3 sets × 10 reps, 10 reps, 10 reps

2 circuits
1

Glute Bridge

1 set × 12 reps

2

Lateral Lunge Hold

1 set × 10 reps

1

Single-Leg Calf Raise - Body Only

2 sets × 12 reps, 12 reps

Cool Down

1

Quad Stretch

1 set × 40s

1

Kneeling Hip Flexor Stretch

1 set × 40s

1

Seated Hamstring Stretch

1 set × 40s

1

Pigeon Pose

1 set × 45s