The nemesis of any Calisthenics Athlete - leg training! Most Calisthenics athletes can likely agree that training legs usually isn't much of a priority.

And rightly so - it does not directly benefit the unlocking of certain calisthenics moves or skills. Also, without access to weights and gym equipment, it can become quite tedious and repetitive, due to the limited exercise selection, and the seemingly little resistance you can generate with solely your body weight.

However, this does not need to be the case - there is hope for Cali athletes!

In this blog post, we'll take a look at how you can build your legs at the calisthenics park, and put an end to disproportionately weaker legs.

1. Improved Balance and Coordination

Calisthenics exercises often require you to balance on one leg or perform movements that challenge your coordination. By training your legs with calisthenics, you can improve your balance and coordination, reducing your risk of falls and injuries.

2. Increased Endurance

Calisthenics exercises can help to improve your endurance and stamina by increasing the number of reps or sets you do. By challenging yourself with exercises like squats and lunges, you can improve your cardiovascular fitness and overall endurance.

3. Builds Functional Strength

Calisthenics exercises are great for building functional strength, which means you'll develop the strength and mobility you need to perform everyday activities like walking, climbing stairs, and carrying groceries. 

Here are some of the most effective calisthenics exercises for training your legs:

Resistance Band Squats 

Squats are a classic exercise that can help to build strength in your legs. To perform a squat, stand with your feet shoulder-width apart and lower your body as if you're sitting in a chair. Keep your chest up and your knees over your toes, and push back up to standing. Now to make this exercise harder, consider using Resistance Bands. Simply step with both feet on one end of the inside of the band, and place the other side of the loop on your upper back. In this way, you’ll be able to add significantly more resistance to your squats, without using weights - an exercise that can be done anywhere!

Lunges

Lunges are another great exercise for building strength and endurance in your legs. To perform a lunge, step forward with one foot and lower your body until your back knee is almost touching the ground. Keep your front knee over your ankle and your back straight, then push back up to standing and repeat on the other side. This exercise is great to develop your single legged strength, and particularly develop the VMO muscle.

Resistance Band Calf Raises 

Calf raises are an excellent exercise for building strength in your calves.

To perform a calf raise, stand with your feet shoulder-width apart and raise up onto your toes. Hold for a few seconds, then lower back down and repeat. Just like with the squats, you can use the resistance bands in the same way to greatly increase the resistance.

Pistol Squats

Pistol squats are a more advanced exercise that require balance and coordination, but they're great for building strength and endurance in your legs. To perform a pistol squat, stand on one leg and lower your body down as far as you can while keeping your other leg straight out in front of you. Then push back up to standing and repeat on the other side.

If you’re struggling with balance, feel free to grab hold of something to assist you when first learning the movement.

So there you have it - no equipment, no problem! Calisthenics is an effective and accessible way to build your legs without the need for weights or extensive gym equipment. By incorporating exercises like squats, lunges, calf raises, and pistol squats into your workout routine, you can build functional strength, improve your balance and coordination, and increase your endurance. We look forward to seeing you train with these exercises at the parks!