Calisthenics Legs
Pistol, Nordic and Calves
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Routine Exercises
5 itemsPistol Squat
Rest: 90s
Technical Cue: Use a wall or box for support until you gain range.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Bulgarian split squat or assisted pistol.
Bodyweight Bulgarian Split Squat
Rest: 60s
Technical Cue: Long step, upright torso, knee aligned with the foot.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Bulgarian split squat or assisted pistol.
Nordic Hamstring Curl
Rest: 90s
Technical Cue: Lower as slowly as possible and use your hands to come back up.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Bulgarian split squat or assisted pistol.
Single-Leg Glute Bridge
Rest: 45s
Technical Cue: 1s pause at the top.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Bulgarian split squat or assisted pistol.
Standing Calf Raise
Rest: 45s
Technical Cue: Full range of motion, pause at the top.
Dumbbells: Dumbbells with a neutral grip, same range of motion and controlled tempo.
Machine: Equivalent machine or convergent leverage machine at the gym.
Band: Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Bodyweight: Bodyweight variation with a 1s pause at the contraction.