5 Killer Calisthenics Leg Workouts

5 Killer Calisthenics Leg Workouts!

Today, we're going to discuss five killer calisthenics leg exercises and how to sequence them for a great workout.

Let's dive in!

Exercise 1: Switchblades

The first exercise we'll cover is called switchblades. I highly recommend mastering this one. Start in a low lunge position, keeping your stance close. Then, explode upward, aiming for maximum height. The goal is to get some airtime, allowing you to switch your legs mid-air, resembling running in the air. Return to the starting position. Maintain strict upper body posture and engage your core. This exercise works not just your legs but your entire body. Focus on maintaining tightness in your core and back. Give it a try, aiming for three to five reps per set. Alternate legs and practice until you perfect the movement. With time, you'll be able to perform more repetitions. Including this exercise in your leg workouts will enhance your speed, an essential factor for overall progress.

Exercise 2: Runner Step Ups

Next up is the runner step up, which is a modified version of the previous exercise. This time, you'll need an elevated support like a bench or a chair. Begin in a running position with your arm elevated to shoulder height. It's crucial to coordinate your upper and lower body. Step up bringing your elbow to your opposite leg at the top of the movement. This exercise emphasizes the connection between your elbow and knee. The support makes it easier, allowing you to focus on form and coordination. Practice this exercise to improve your overall performance.

Exercise 3: Box Jumps

Now let's talk about box jumps. While many of you may be familiar with this exercise, I want to highlight a few important details. Focus not only on the jump but also on your landing. Squat down as you land, engaging your glutes, quads, and feet for a clean landing. Many people neglect the landing technique, which undermines the purpose of the movement. If you struggle with landing properly, choose a lower platform and work on achieving a soft landing. Another critical aspect is how you descend from the box. Take it one step at a time to avoid injuries caused by incorrect landings.

Substitute box jumps with broad jumps if you don’t have access to an elevated platform.

Exercise 4: Nordic Hamstring Curls

Moving on to the nordic hamstring curls, an excellent exercise targeting the back of your legs. To perform this exercise, you'll need a partner to hold your feet down. There are two variations: the slow one with a short range and the wider range of motion. In the slow version, focus on holding the tension in your hamstrings and glutes. Move as far as you can while maintaining control. Return to the starting position. The wider range of motion involves a controlled descent and using your hands to assist in coming back up. Aim for five to ten reps of each variation, repeating for three to five sets. You'll feel the burn and see progress over time.

You can use a low ladder bar at the park to tuck and anchor your feet. Or whatever set up that does the job. You can also find very affordable home gym options that work with a simple door.

The best alternative option is to workout with a partner that holds your heels as you go descend and ascend.

Exercise 5: Jump Rope

Lastly, let's discuss the benefits of jump roping. Jumping rope is an accessible and effective tool to enhance your leg workouts. Incorporate it into your routine as often as possible. Start with high knees, which improve coordination. Then, try double unders. With each jump, pass the rope twice under your body, without bending your legs excessively. Keep your legs relatively straight and focus on increasing your initial jump height. This requires more wrist activation and gives you more time to complete the double rotation. 

Here is a killer calisthenics leg workout:

  • Exercise 1 - Switchblades: 3-5 reps x 3-5 sets.
  • Exercise 2 - Runner step ups: 10-15 reps x 3-5+ sets
  • Exercise 3 - Box jumps or broad jumps: 5-10 jumps x 3-5+ sets
  • Exercise 4 - Nordic Hamstring Curls: 3-8 reps x 3-5 sets
  • Exercise 5 - Jump Rope: 3+ min x 3-5 sets - Advanced: include 10+ double unders every minute

Give it a shot and experience the benefits!


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