Legs exercises in calisthenics

The whole legs chain, from the first accessible rung to the elite move, with the animation and execution for each.

18exercises

8beginner-friendly

10–95Level

Lower body without equipment has a lower ceiling than a loaded barbell, but the single-leg squat and nordic curls go far further than people assume.

Where should you start?

Of the 18 exercises on this list, the most accessible is "Assisted Squat" and the most demanding is "Nordic Curls". The library is ordered by real difficulty from 5 to 100, so the order they appear in is the order worth learning them in.

How to move up

The practical rule: change exercise when you can do three sets of the current variant with two reps left in the tank. Before that, add reps, slow the lowering or extend the range — do not skip a rung.