Calisthenics Legs Progress Guide

Master Your Leg Strength – Calisthenics Progression

Welcome to your complete leg training roadmap.
This guide is built to develop functional lower-body strength, balance, and power — all with bodyweight and minimal equipment. You’ll improve mobility, joint control, and explosive power for skills like pistol squats, jumps, and advanced calisthenic balance.

How to Use This Guide

  • Choose your level (Beginner, Intermediate, Advanced).

  • Follow the weekly template (3 sessions/week recommended).

  • Hit the strength and control targets to unlock the next phase.

  • Track your progress with the checklist at the end.

Level 1: Beginner Phase

Goal: Build knee stability, ankle mobility, and base strength.

Key Exercises (with targets)

  • Bodyweight Squats – 3×15–20 (controlled, full range)

  • Step-ups (low surface) – 3×10/leg

  • Glute Bridges – 3×15

  • Calf Raises – 3×20 (slow 2–1–2 tempo)

  • Wall Sit – 3×30–45s hold

Beginner Weekly Template (3 days)

Day Focus Example Session
Mon Leg Strength Basics Bodyweight Squat 3×20 • Step-ups 3×10/leg • Glute Bridge 3×15 • Calf Raise 3×20 • Hamstring Stretch 5m
Wed Stability & Mobility Lunge 3×10/leg • Wall Sit 3×40s • Hip Circles 2×10/side • Ankle Mobility 5m
Fri Strength Endurance Squat 3×25 • Step-ups 3×12 • Glute Bridge Hold 3×30s • Calf Raises 3×25

Common Mistakes

  • Knees collapsing inward — push knees out in line with toes.

  • Rushing reps — focus on controlled tempo.

  • Limited depth — work on hip and ankle mobility for full range.

Progression Goals to Advance

  • 30 controlled bodyweight squats

  • 60s wall sit hold

  • 3×15 step-ups per leg

Level 2: Intermediate Phase

Goal: Build single-leg strength, balance, and explosive power.

Key Exercises (with targets)

  • Bulgarian Split Squat – 4×8–10/leg

  • Walking Lunges – 3×12/leg

  • Shrimp Squats – 3×6–8/leg (controlled descent)

  • Jump Squats – 4×8

  • Nordic Curls (band-assisted) – 3×5

Intermediate Weekly Template (3 days)

Day Focus Example Session
Mon Strength Bulgarian Split Squat 4×8 • Walking Lunge 3×12 • Glute Bridge 3×20 • Calf Raise 3×25
Wed Explosive & Balance Jump Squat 4×8 • Shrimp Squat 3×6/leg • Single-Leg RDL (bodyweight) 3×10 • Mobility 5m
Fri Endurance & Core Lunge 4×10 • Wall Sit 3×60s • Hanging Knee Raise 3×12 • Hamstring Stretch 5m

Technique & Video Checks

  • Keep torso upright and knees tracking forward.

  • Full control on eccentrics (don’t “drop” into squats).

  • For jumps, land softly and absorb with hips.

Progression Goals to Advance

  • 10 clean shrimp squats/leg

  • 20 Bulgarian split squats/leg

  • 60s single-leg balance hold (eyes forward)

Level 3: Advanced Phase

Goal: Develop complete lower-body control, explosive power, and single-leg mastery.

Key Exercises

  • Pistol Squats – 5×3–6/leg

  • Nordic Hamstring Curls – 4×5

  • Jump Lunges / Skater Jumps – 4×10

  • Box Jumps or Broad Jumps – 5×5

  • Single-Leg Glute Bridge – 3×12/leg

Advanced Weekly Template (3 days)

Day Focus Example Session
Mon Strength Pistol Squat 5×5 • Nordic Curl 4×5 • Calf Raise 4×20 • Mobility 10m
Wed Power & Control Box Jump 5×5 • Skater Jump 4×10 • Single-Leg Bridge 3×12 • Core Work 3×
Fri Volume & Endurance Bulgarian Split Squat 4×10 • Jump Squat 4×10 • Shrimp Squat 3×6 • Hamstring Stretch 10m

Recovery & Mobility

  • Active recovery 1–2×/week (light cycling, stretching, band work).

  • Focus on hip flexor, glute, hamstring, and ankle mobility.

  • Do knee prehab work (terminal knee extensions, quad activation).

Recommended Equipment

  • Weighted Vest – add load once full control is achieved.

Progress Tracking Checklist

[ ] 20 Bulgarian Split Squats/leg
[ ] 10 Shrimp Squats/leg
[ ] 5 Pistol Squats/leg
[ ] 5×5 Box Jumps (controlled landings)
[ ] 60s Single-Leg Balance Hold

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