3 Moves for a Killer Calisthenics Leg Workout

3 Moves for a Killer Calisthenics Leg Workout!

You really don’t need much to get a great calisthenics workout.

Today we are going to focus on getting your legs on fire with calisthenics.

All you need is two resistance bands: a thin one and a slightly thicker one. 

1. Overhead squats

- How to do it:

• Use the thicker band for this exercise.
• Place the band under your feet and extend the band over your head as if you were holding a barbel.
• Keep you pelvis tilted in, straight back and keep your hands up both on the way down and up.
• Go slow on the down, fast on the way up!

- How to adjust difficulty:

• You can use a thicker or thinner band to add or reduce the difficulty depending on your level.
• Repeat 10+ reps x 3-5 sets.

Watch the video here.

2. Deadlifts

- How to do it:

• Step on the band and grab each end.
• Go slow on the way down, fast on the way up!
• Keep your back straight on the way down.
• Do not over reach forward with your hips when coming back up straight.
• Control each portion of the movement. 

- How to adjust difficulty:

• You can adjust the weight/resistance of the band by stepping a bit wider and making the band shorter.
• You can also grab the ends a bit further up or down to add or release tension depending on your level.
• Lastly you can use a thicker or thinner band to add or reduce the difficulty.
• Go for 10-15 reps x 3-5 sets

Watch the video here. 

3. Hip flexor curls

- How to do it:

• Lay down on your back and loop the light band around your feet.
• Keep one leg extended and bring your opposite knee to your chest.

- How to adjust difficulty:

• Hold each last rep for 3-5 seconds.
• Go for 10-15 reps per leg x 3-5 sets.

Watch the video here.

Legs are tremendously important for your fitness and health so work them at least 3 times a week!

Nicolas

PS: Join OnlineCalisthenics here if you are new!

Frequently Asked Questions

1. What equipment is required for this calisthenics leg workout? All you need is $\mathbf{two}\mathbf{resistance}\mathbf{bands}$: a $\mathbf{thin}\mathbf{one}$ and a $\mathbf{slightly}\mathbf{thicker}\mathbf{one}$.

2. How should the resistance band be set up for Overhead Squats, and what are the key form cues? Use the $\mathbf{thicker}\mathbf{band}$. Place the band $\mathbf{under}\mathbf{your}\mathbf{feet}$ and $\mathbf{extend}\mathbf{the}\mathbf{band}\mathbf{over}\mathbf{your}\mathbf{head}$ (as if holding a barbell). Key form cues are: $\mathbf{keep}\mathbf{your}\mathbf{pelvis}\mathbf{tilted}\mathbf{in}$, $\mathbf{straight}\mathbf{back}$, and $\mathbf{hands}\mathbf{up}$ both on the way down and up.

3. What tempo is recommended for the Overhead Squat movement? The recommended tempo is $\mathbf{slow}\mathbf{on}\mathbf{the}\mathbf{way}\mathbf{down}$ and $\mathbf{fast}\mathbf{on}\mathbf{the}\mathbf{way}\mathbf{up}$.

4. How can the difficulty of the Deadlift be adjusted using the resistance band? Difficulty can be adjusted by:

• $\mathbf{Stepping}\mathbf{a}\mathbf{bit}\mathbf{wider}$ to make the band shorter (increase tension).

• $\mathbf{Grabbing}\mathbf{the}\mathbf{ends}\mathbf{a}\mathbf{bit}\mathbf{further}\mathbf{up}\mathbf{or}\mathbf{down}$ (to add or release tension).

• Using a $\mathbf{thicker}\mathbf{or}\mathbf{thinner}\mathbf{band}$.

5. What is the key focus and a major mistake to avoid when performing Deadlifts with the band? The key focus is to $\mathbf{keep}\mathbf{your}\mathbf{back}\mathbf{straight}$ on the way down and $\mathbf{control}\mathbf{each}\mathbf{portion}\mathbf{of}\mathbf{the}\mathbf{movement}$. The major mistake to avoid is $\mathbf{over}\mathbf{reaching}\mathbf{forward}\mathbf{with}\mathbf{your}\mathbf{hips}$ when coming back up straight.

6. How are Hip Flexor Curls performed, and which band is used? Lay down on your back and $\mathbf{loop}\mathbf{the}\mathbf{light}\mathbf{band}\mathbf{around}\mathbf{your}\mathbf{feet}$. $\mathbf{Keep}\mathbf{one}\mathbf{leg}\mathbf{extended}$ and $\mathbf{bring}\mathbf{your}\mathbf{opposite}\mathbf{knee}\mathbf{to}\mathbf{your}\mathbf{chest}$.

7. What is the suggested way to increase the difficulty of the Hip Flexor Curl? The suggested way to increase difficulty is to $\mathbf{hold}\mathbf{each}\mathbf{last}\mathbf{rep}\mathbf{for}3-5\mathbf{seconds}$.

8. How often is it recommended to work the legs? It is recommended to work the legs $\mathbf{at}\mathbf{least}3\mathbf{times}\mathbf{a}\mathbf{week}$.