Weighted Calisthenics Leg Workout - Part 1


Weighted Calisthenics Leg Workout - Part 1

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):

  • Light cardio (jumping jacks, jogging in place)
  • Dynamic stretches (leg swings, frog stretch)

The Workouts:

  • Each exercise will be performed for 3-5 sets of the specified repetitions.
  • Rest for 30-60 seconds between sets.

1. Assisted Narrow Toe Squats (10-20 Reps x 3-5 sets):

This exercise simultaneously challenges your glutes, quads, and calves.

  • Stand with your feet about shoulder-width apart, toes pointed slightly inwards.
  • Descend into a squat position, ensuring your hips drop below your knees while keeping your heels up all the way!
  • Focus on maintaining a straight back and core engagement throughout the movement.
  • Push back up to the starting position through your toes, glutes and quads.

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.

  • Find a sturdy 1 inch elevated surface (book, brick, slant board) and place one foot on it, heel elevated.
  • Elevating the front heel helps you ease the ankle flexion angle, allowing for a full deep flexion of the knee.
  • Aim to bring your knee passed your toes.
  • Push back up to the starting position through your front heel.
  • You can keep your back leg on the floor and simply lift your knee off the floor for partial reps as shown in the video. Go for full repetitions if your mobility already allows it.
  • Push back up to the starting position through your front heel
  • Repeat with both legs.

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.

  • Find a sturdy elevated surface and place one foot on it.
  • Rotate your back foot slightly inwards for better stability.
  • Lower your body until your front knee is bent at a 90-degree angle and your back knee comes close to the ground (without touching).
  • Push back up to the starting position through your front heel.
  • Repeat on the other leg.

4. Assisted One-Leg Deadlift (5-10 Reps per Leg x 3-5 sets):

This exercise works your hamstrings, calves, and glutes.

  • Stand on one leg with the other leg slightly extended behind you for balance.
  • Hinge at your hips, keeping your back straight and core engaged, and lower your torso until it's parallel to the ground.
  • You can slightly bend your standing leg for a smoother movement.
  • Push back up to the starting position through your standing heel.
  • Repeat on the other leg.

Training Frequency and Additional Tips:

  • Aim to train your legs with this weighted calisthenics workout 2-3 times per week, allowing sufficient rest for recovery.
  • Make sure to also incorporate other leg training methods like running (sprints or zone 2 running) into your weekly routine for a well-rounded approach!

Get my full calisthenics training course and personal coaching here!


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