Calisthenics training which utilizes your own bodyweight as resistance, also offers weighted options and a vast playground for sculpting strong and defined legs.
It's all about being creative and understanding how to effectively target specific muscle groups.
Today, we'll dive into a weighted calisthenics leg workout designed to fire your leg muscles, and build a solid foundation for any sport!
Before diving into the workout, let's explore the advantages of incorporating weighted calisthenics into your leg training:
Progressive Overload: Weighted calisthenics allows you to gradually increase training intensity by adding external weight (e.g., weight vest, backpack filled with books) to bodyweight exercises. This challenges your muscles to adapt and grow stronger.
Functional Strength: Calisthenics movements often mimic real-world actions, making your leg strength translate to improved athletic performance and better everyday functionality.
Increased Power and Endurance: Weighted calisthenics leg workouts can significantly enhance your explosive power and muscular endurance, making you a more well-rounded athlete.
The Workout Blueprint:
This workout is designed as a starting point for intermediate-level trainees. Remember, proper form is crucial for maximizing results and preventing injury.
Be sure to adjust the weight based on your fitness level and capabilities.
Warm-Up (5-10 Minutes):
The Workouts:
1. Assisted Narrow Toe Squats (10-20 Reps x 3-5 sets):
This exercise simultaneously challenges your glutes, quads, and calves.
2. Wide Lunges with Elevated Heels (5-10 Reps per Leg x 3-5 sets):
This variation targets your knee flexion and improves your overall range of motion.
3. Elevated Split Squats (5-10 Reps per Leg x 3-5 sets):
This lunge variation isolates your quads and the VMO (Vastus Medialis Oblique), often referred to as the "teardrop muscle" on your inner thigh.
4. Assisted One-Leg Deadlift (5-10 Reps per Leg x 3-5 sets):
This exercise works your hamstrings, calves, and glutes.
Training Frequency and Additional Tips:
Get my full calisthenics training course and personal coaching here!
50% Complete
Lorem ipsum dolor sit amet, consectetur adipiscing elit, sed do eiusmod tempor incididunt ut labore et dolore magna aliqua.