Lower Body Calisthenics Workout Routine – 5 Exercises & Videos

This lower body calisthenics workout routine is designed to target a variety of muscles in your legs, glutes, and core. It’s a powerful workout I do one day a week and it’s from a full bodyweight training program by Kinobody. You can learn about the entire calisthenics workout routine right here if you like.

Now, my whole life, I’ve been self-conscious about my lower body, cause I’m one of those guys who just never had big legs as much as I wished I did. I’ve done a variety of workouts at the gym, but in all honesty, looking back, I don’t think ever took lower body exercises too seriously either.

It really took me by surprise when I began following this Kinobody workout routine, because, for the first time, I actually started noticing gains in my lower body that I’d never seen before. I specifically noticed my upper legs getting thicker and having definition for the first time.

In all fairness, when I discovered Kinobody, I realized that I’d been working out incorrectly my whole life anyway. It’s one thing to be half-assing your workouts and going through the motions cause you know you’re supposed to exercise. It’s a whole other scenario when you set your mind to the intensity of every movement so that you crush your workout.

And that is one of the biggest reasons I was able to sculpt a completely new body for myself in 3 months when for years, I was stuck spinning my wheels trying to figure out how to get lean and defined. There are only two things you need to know to really sculpt your physique with lean muscle. Hit your daily calories, and put your all into every workout.

What helped me notice progressive gains with these movements is increasing the intensity every week. So, even though I started doing these movements utilizing only my body weight, I added tension week after week with weight plates. If you don’t have weight plates, you can get creative. I’ve used milk jugs and other random objects around the house to add tension.

Please note, the workouts below are specifically for month 1 of the Movie Star Body program I follow. So the reps and sets, as well as workouts themselves, change in months 2 and 3, in order to align with your increasing strength. The routine is designed to transform your physique in 3 days, so the tension and volume of all exercises change every 30 days.

So, let’s get into the details of this lower body calisthenics workout routine. The lower body is worked on Wednesdays.

Pistol Squats

pistol squat

Pistol squats are a tough lower body exercise for a number of reasons. The movement itself is a tricky one because, not only does it require a lot of strength, it also requires a great deal of balance.

If you can’t do a full pistol squat on one leg without losing your balance, then you can do this movement on a bench or a box until you’ve developed enough balance to do one without support.

This exercise works multiple muscles in your lower body, including your calves, hamstrings, hip abductors, quads, glutes, and your core overall.


In order to do a pistol squat, you’ll want to stand on one leg and then lower into a squat position. Ideally, you’d want to lower yourself as far down as you can. When your butt can touch your heel or at least get close, then raise yourself back up.

However, most people can’t do that, so it’s perfectly fine to lower yourself onto a bench or box. Once you can do this movement

The faster you explode back up, the more power and tension you’re generating, which translates into amazing athleticism.


  • 3 sets
  • 6 – 8 reps
  • Rest 2 minutes between sets


Here’s how to do pistol squats with proper form

One-Legged Hip Thrusts

Hip thrusts are an amazing workout for the glutes and also your hamstrings to an extent. I didn’t realize just how powerful this exercise was until I started increasing the tension progressively over time.

The best way to do that is by adding a heavier weight plate each week onto your stomach giving yourself additional tension as you lower yourself. You’ll definitely feel the burn in your butt when done properly!



With your arms by your sides, lie on your back, keeping a bend in your knees. Lift one leg off the ground, while the other foot is pressed firmly on the ground. Push through your heels while squeezing your glutes to push your hips up until you form a straight line from your shoulders to your knees.

Hold this position for a moment at the top, and then lower yourself again. Then repeat the movement.

If it’s too difficult to do this movement on one leg, you can begin by doing this planting both feet on the floor.


  • 2 sets
  • 8 – 15 reps
  • Rest 1 – 2 minutes between sets


Here’s how to do one-legged hip thrusts with proper form.

Bulgarian Split Squats

Bulgarian split squats work your calves, quads, hamstrings, and glutes. Because you’re doing this workout using only one leg at a time, your core is forced to work as well, in order to maintain your balance.


You’ll need a bench, table, couch, or really any platform that’s about knee-high for this workout. Stand about 2 to 3 feet in front of the platform. Extend one leg behind you and rest your toes on the platform.

As you stand upright, you’ll want to slowly lower yourself to the floor, bending your knee. Make sure your knee does not pass your toes. Then reverse the movement by standing back up straight again. That’s one rep.


  • 2 sets
  • 8 – 15 reps
  • Rest 2 – 3 minutes between sets


Here’s how to do Bulgarian split squats with proper form.

Single-Leg Calf Raises

While the other exercises on this list do a great job working some of the major lower body muscle groups, if you’re looking to build some mass on your calves specifically, then this exercise can’t be ignored. No other exercise really targets the calves as well as this one does.


For this workout, you simply need a step, a block, or really any platform that gives you empty space behind your foot. I personally use a staircase for this and it works just fine.

Simply place one ankle behind the other foot. Hold on to a wall or railing for support to balance yourself. Lower your heel towards the floor. Then lift the heel of that foot as high as you can. Pause and then lower yourself to starting position.

Repeat this workout with both feet.


  • 2 Sets
  • 15 – 20 Reps
  • Rest 1 minute between sets


Here’s how to do single-leg calf raises with proper form.

Squat Jumps

This is a simple yet powerful workout. Squat jumps are a plyometric movement that require you to utilize your muscles to their maximum potential in a short amount of time.

Because this movement is also an aerobic exercise, it increases your heart rate, while also working your glutes, hamstrings, quads, and hips.


Start by standing up straight with both your feet slightly wider than your shoulders’ width. Squat down, close to having your thighs parallel to the ground, and then, in a controlled movement, jump up with explosive power as high as you can.

As you hit the ground again on the balls of your feet, lower yourself to the starting position. This should be a continuous and fluid movement.


  • 3 Sets
  • 8 Reps
  • Rest 1 – 2 minutes between sets


Here’s how to do squat jumps with proper form.

Lower Body Calisthenics In Summary

I hope you found this workout to be helpful. This lower body calisthenics routine can be done from home with little to no equipment. It’s very powerful, especially when you combine proper nutrition and make sure to give your all to every one of these exercises.

If you’re looking. to gain lean muscle while burning off unwanted fat at the same time, this article will explain how you can do that. The process of building lean muscle while simultaneously burning off unwanted fat requires you to really understand the foods you’re putting into your body, and also the workout routine you’re following.

Calisthenics can truly build muscle in ways that even weight training cannot do, especially when you’re increasing tension and volume with every workout you do. Oftentimes, guys at the gym aren’t utilizing their full potential to really build muscle properly. When you do calisthenics, the only weight you have to rely on is your own, and that requires an immense amount of strength. Learn 5 benefits of bodyweight training here.

If you have any questions or comments about anything in this article or would like to share any lower body routine that has worked for you, I’d love to know. Please leave your feedback below. Thanks so much for being here. I appreciate your reading!


Leave a Comment

Your email address will not be published. Required fields are marked *