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Calisthenics is usually associated mainly with pull-ups, dips, and other upper-body exercises. For this reason, there is a belief that it is not a good option for developing the legs or that, sooner or later, you have to use weights in order to progress. However, the truth is that the legs can also be trained very intensely using only bodyweight, as long as you choose the right exercises and progressions.

In fact, there are many leg exercises you can do at home that allow you to work your quads, glutes, hamstrings, calves, and even less commonly discussed muscles such as the hip flexors or the tibialis anterior. And although many people think that leg exercises without weights are too easy, the difficulty can be increased significantly through unilateral variations, larger ranges of motion, or more advanced progressions.

In this complete guide to calisthenics for legs, we’ll go over the main muscles of the lower body, the best exercises for each muscle group, the most useful progressions to keep improving, and a complete routine you can use as a starting point to begin training legs with calisthenics effectively.

Can you train legs properly with calisthenics?

When it comes to leg training, many people believe that you absolutely have to go to a gym or lift weights. However, this belief is wrong.

For muscles to grow and get stronger, they need to receive a stimulus that generates the necessary adaptations. Once the muscle adapts to that stimulus, you need to apply a progressively greater one. This is what is known as progressive overload.

The biggest advantage of the gym is that you start with a weight that matches your level and progress from there. However, not everything comes down to weight. There are multiple ways to increase the intensity of exercises without adding extra weight or changing our bodyweight.

It’s all about knowing how to choose the right exercises and progressions that, from a biomechanical standpoint, generate a good stimulus using your own bodyweight.

Muscles worked by leg exercises in calisthenics

Before moving on to the exercises, let’s quickly review the muscles of the leg so you can understand exactly what you are working in each exercise.

In the fitness world, when we say “leg,” we generally refer to the entire lower body, meaning all the muscles from the hip or pelvis downward.

Since we are talking about practically half the body, I will only mention the largest and most superficial muscles, and I will divide them according to their main location.

Gluteus Maximus: This is the largest muscle in the entire human body. It is located at the back of the pelvis. Its main function is hip extension.

Gluteus Medius and Minimus: These two muscles are located on the side of the pelvis. The main function of both is hip abduction.

Iliopsoas: This is made up of the psoas major and the iliacus muscles. Both are located at the front of the pelvis. Their main function is hip flexion.

Quadriceps: This muscle is located at the front of the thigh. It is made up of four heads: vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris. The main function of the quadriceps is knee extension. However, the rectus femoris also participates in hip flexion.

Hamstrings: This muscle group is located at the back of the thigh. It is made up of the semimembranosus, semitendinosus, and biceps femoris. Its two main functions are hip extension and knee flexion. From now on, I will refer to this muscle group simply as “hamstrings.”

Adductors: This muscle group is located on the inner side of the thigh. It is made up of five main muscles: adductor magnus, adductor longus, adductor brevis, gracilis, and pectineus. As the name suggests, the main function of this muscle group is hip adduction. However, some of them also participate in hip extension and hip flexion, depending on the position of the hip.

Triceps Surae: This muscle is what we commonly know as the calf, as it is located at the back of the lower leg. It is made up of the gastrocnemius, also known as the calf muscles, and the soleus. Its main function is ankle plantar flexion.

Tibialis Anterior: Finally, this muscle is located at the front of the lower leg, near the tibia, or shinbone. Its main function is the opposite of the triceps surae: ankle dorsiflexion.

Now that we know all the muscles, it’s time to go over the best leg exercises you can do using only your bodyweight.

To do this, we will divide these exercises into two main categories: compound exercises and isolation exercises.

Let’s start with compound exercises. These are all exercises that work several lower-body muscle groups at the same time.

The first exercise is the squat. This consists of performing a movement as if you were going to sit down, bending your knees and keeping your torso upright.

The squat is one of the most basic and fundamental human movements. For this reason, it is part of the major lifts in powerlifting and streetlifting, and it is essential in weightlifting or Olympic lifting.

The main muscles involved in the squat are the quadriceps and the gluteus maximus. However, other secondary muscles are also involved, such as some adductors that assist in hip extension, the calves in plantar flexion, and stabilizing muscles such as the gluteus medius and minimus, the spinal erectors, and the abdominal muscles.

The split squat, or static lunge, consists of performing a squat with one foot farther forward than the other. This way, a greater proportion of the weight will fall on the front leg.

Lunges are similar to the previous exercise, with the difference that, in this case, you start with both feet together.

You can do lunges by stepping forward, stepping backward, or walking forward in a straight line.

The easiest option is the split squat, as it is more stable and requires less coordination.

If your goal is to place greater emphasis on the quadriceps, the best option is the forward lunge, returning afterward to the starting position.

If your goal is to place greater emphasis on the glutes, the best option is the walking lunge in a straight line, especially if you take long steps.

The Bulgarian squat, or Bulgarian split squat, is very similar to the split squat. However, in this case, the back foot is supported on an elevated surface, whether that is a chair, a bench, or any platform that is roughly at knee height.

This exercise consists of stepping up onto an elevated platform with one leg, as if you were climbing a relatively high step.

Here, the level of difficulty will depend mainly on the height of the platform.

Try to perform the exercise primarily with the leg that is stepping up, as it is very common to cheat by pushing off with the other leg.

If you notice that you can only get up by pushing off with the other leg, it is better to use a lower platform.

The pistol squat consists of performing a squat on one leg.

For this exercise, I recommend trying it only if you can already do a very strict step-up onto a fairly high platform. Otherwise, you probably won’t have enough strength to perform it correctly.

In addition, I recommend starting by doing the pistol squat on an elevated surface, as this way you won’t have to bend the free leg as much.

Generally, people do not struggle with this exercise because of a lack of strength, but because of a lack of lower-body mobility.

As you progress, you can use increasingly lower platforms, until you can finally perform the exercise on the floor.

Lastly, I can’t finish this list without mentioning the popular lateral lunge or cossack squat.

As the name suggests, it consists of performing a lunge by moving sideways.

To do this, you have to start as if you were going to perform a squat, with your feet quite far apart. Then, you lower yourself toward one side while keeping the other leg completely straight.

This variation slightly increases the activation of the adductors of the leg that remains extended.

The second exercise is the deadlift. This consists of performing a movement as if you were bending down to pick something up from the floor, keeping your back straight.

The deadlift is also a basic and fundamental movement, which is why it is part of the major lifts in powerlifting and is essential in weightlifting.

The main muscles involved in the deadlift are the glutes and hamstrings. Other muscles are also involved, such as the spinal erectors and, to a lesser extent, the quadriceps.

There is also a variation known as the Romanian deadlift, which consists of keeping the knees slightly bent while emphasizing the hip hinge movement.

In this case, there will be greater involvement of the hamstrings and spinal erectors and, consequently, less involvement of the quadriceps.

The third exercise is hyperextensions, also known as back extensions.

This exercise is very similar to the Romanian deadlift, as it consists of supporting the legs and thighs on a specific bench to perform a hip hinge movement.

Therefore, the main muscles will also be the hamstrings, glutes, and spinal erectors.

The fourth exercise is reverse hyperextensions.

As the name suggests, they consist of performing the same hip hinge movement, but this time with the torso fixed and supported on a bench. Therefore, the legs are what move during the exercise.

Now let’s go over the exercises that work a muscle group in a more isolated way.

It should be clarified that stabilizing muscles will always be involved, but in this case we are referring to exercises that allow you to emphasize specific muscle groups in the leg.

The glute bridge consists of lying on your back with your knees bent and raising your hips until you form a straight line from your knees to your shoulders.

On the other hand, the hip thrust is basically the same movement, but with the upper back supported on an elevated surface.

Technically, both are multi-joint exercises. However, I decided to include them in this category because the glutes do most of the work, since the involvement of the rest of the lower-body muscles is relatively low (1).

This exercise consists of lying on your side and raising your hip from a position similar to a side plank.

The easiest progression consists of supporting yourself on the knee and the lower part of the thigh. The more advanced variation consists of supporting yourself on the outer edge of the foot. This way, the lever will be longer and the exercise more difficult.

Through this movement, we perform hip abduction, so you will work the upper portion of the gluteus maximus, the gluteus medius, the gluteus minimus, and also the obliques.

The first exercise for the hamstrings is the floor hamstring curl, which consists of lying on your back in a glute bridge position and extending the knees by sliding the heels along the floor, without letting the hips touch the ground.

In theory, this is also a multi-joint exercise because it involves hip extension. However, the glutes work isometrically and at a relatively low intensity compared to the hamstrings, which do most of the work.

This exercise can also be performed hanging from a low bar. In this case, the feet remain fixed and the whole body moves. This variation is uncommon, but it is an excellent option for working the hamstrings in a calisthenics park.

Discover the best leg exercises in calisthenics to train at home without weights. Squats, lunges, pistol squats, and more with progressions.

Leg Exercises in Calisthenics: Complete No-Equipment Guide

t is normal that, when we are learning to do a handstand, an arched-back technique known as the "banana handstand" appears.

This mistake is very common in beginners and in people who learn the handstand on their own without supervision.

The position is characterized by an exaggerated lumbar arch and is aesthetically considered "ugly," since it looks forced, seems dangerous for the back, and does not align the arms, back, and legs.

Many people wonder how to fix that banana position and achieve a straight handstand. In this article, we will explain in detail why this poor posture happens and how to correct it to achieve a straight handstand.

What the Banana Handstand Is and Why It Happens

The banana handstand is characterized by requiring the person, in order to maintain balance, to create an exaggerated lumbar arch, adopting a curved position that resembles the shape of this fruit. Interestingly, the cause of this position does not come directly from the lower back, but is a consequence of poor arm positioning and poor shoulder joint positioning in relation to the torso.

When we perform a handstand and cannot achieve proper shoulder flexion, in which we align the arms with the torso, we have to compensate for that almost diagonal position of the trunk in relation to the arms by creating that lumbar curve so that the legs move backward, the weight is balanced in relation to the floor, and we can stay in the handstand position without falling.

Therefore, to fix the banana handstand, we should not focus so much on flexing the hips to eliminate that lumbar curve, but rather on our shoulder mobility: achieving enough shoulder flexion and getting the arms, back, and the rest of the torso aligned.

This way, to maintain balance, we will need to keep the legs straight and, therefore, that excessive lumbar curve will not occur. If we create the banana position with the arms and torso aligned, we will fall backward and, therefore, we will not be able to maintain balance.

What a Straight Handstand Looks Like (the Correct Reference)

The strict handstand position is mainly based on the arms, back, legs, and tips of the feet being in a perfect line. This implies, as mentioned earlier, a fairly pronounced shoulder flexion, using as a reference that our biceps should be close to our ears.

By having the arms and torso aligned, the balance point forces the legs to be aligned as well, transferring all the weight toward the floor very efficiently. If we have the elbows perfectly locked out, we will notice that the position is quite comfortable and does not require a great amount of muscular effort.

Regarding the hips, it is true that we can maintain a perfect line throughout the whole body without performing a posterior pelvic tilt, which will mean we do not have an exaggerated lumbar curve like in the banana handstand. But the natural lumbar curve of our lower back will still be visible.

That is why the strict straight handstand position is usually considered to include a slight posterior pelvic tilt that eliminates this natural curve of the back and makes the line look even straighter. To activate this posterior pelvic tilt, what we need to do is contract the abs, glutes, and hamstrings, making the hips rotate inward.

Also remember that you need to point your feet so they do not break the line, but instead continue the straight line of the legs.

And regarding the head, it does not need to be completely tucked between the arms. We can keep our gaze toward the floor, but only slightly, without extending the neck excessively. This way, our head will not stick out in relation to our arms, but we will still be able to maintain the reference point by looking toward the floor.

Main Mistakes That Create the Banana Handstand

To make it clear, we are going to make a short list of the points to keep in mind that are creating that banana handstand position:

 As we mentioned before, if you do not have enough mobility to perform proper shoulder flexion and bring your biceps to the height of your ear, aligning the arm with the torso, you will not be able to perform the correct straight handstand position. This is easily solved by doing shoulder mobility stretches for a few weeks.

Lack of proprioception in the position of the arms in relation to the torso.

 Sometimes, even if you have enough shoulder mobility, some people struggle to find this straight position when they are upside down. Therefore, even though they can theoretically do it, sometimes they do not have enough proprioception to align the arms and torso. This is something they need to practice gradually, while in an assisted inverted position against the wall, trying to reach the correct posture.

Lack of strength in the vertical push, which makes you rely too much on the chest.

 When you do not have enough strength, the handstand position feels very unstable and it is hard to find the straight posture without feeling like you are going to fall or collapse down toward the floor. Therefore, it is very important to have a good foundation of both horizontal and vertical pushing strength, with exercises such as:

Practicing with your back to the wall while being too far away from it.

 If you practice the handstand with your back to the wall and place yourself very far from it, you will necessarily need to bring your legs to the wall as a support point, arching your back or, in some cases, bending your knees. Be aware of this and place your hands close enough to the wall so you can practice a straight posture without having to arch.

Excessive fear of falling, which prevents us from fully getting into a vertical position.

 Some people have a small psychological block where they do not feel safe in a vertical position and try to avoid it, either consciously or unconsciously, by placing their trunk very horizontal in relation to the floor. It is key to gradually lose this fear and allow your trunk to become vertical.

How to Fix the Banana Handstand Step by Step

We are going to explain the technical steps to follow to fix your banana handstand and turn it into a straight handstand, and it is important that you practice them in these three formats, in the order described below:

This way, you will have more assistance at the beginning and it will be easier for you to focus on correcting the position. Then you will progress in difficulty until you can make these corrections in a free-standing handstand.

Increase shoulder flexion until the arms and torso are aligned.

 Aim to bring your biceps close to your ear, with your head slightly extended so you can look at the floor.

 The first step will force you, in order to maintain balance, to keep your legs aligned with your torso and arms. Make sure your knees do not bend.

 Squeeze your abs and glutes to create a posterior tilt in the hips and soften the lumbar curve. Meanwhile, keep aligning the legs and torso.

Always remember to record your attempts from the side so you can check that you are making the right corrections and achieving the alignment you are looking for.

Passive stretches help you explore a greater range of motion with the help of an external support. Use them calmly, without bouncing and without chasing pain. The sensation should be one of controlled tension.

Place your hands on a low bar, wall bars, or a stable horizontal support. From there, take a few steps back until your torso is inclined toward the floor and let your chest gently drop between your arms. Keep your elbows extended, your head relaxed, and avoid sinking through the lower back. To control the posture better, think about drawing your ribs inward while you hold the position.

The goal is to feel the stretch in the shoulders, lats, and upper back, without losing control of the posture.

Grab a post, column, or stable structure with one hand above your head. Then take a step back or slightly to the side to create tension and let the shoulder gradually move into flexion. Keep the arm straight, breathe slowly, and repeat the same work on the other side.

Do not force the joint. Look for a position where you can breathe and maintain tension without shrugging or rotating the torso excessively.

Active mobility is the part that is often neglected. It is not enough to reach a position with external help: you also need to be able to reach it and hold it using your own strength.

Active Shoulder Flexion Mobility Standing or Kneeling

Stand or kneel with your abdomen active and your ribs controlled. Raise your arms forward until you bring them overhead, keeping your elbows straight throughout the entire range of motion. Go up only as far as you can without arching your back, then lower slowly and with control.

The kneeling version usually helps control the pelvis better and avoid compensations through the lower back.

Active Shoulder Flexion Mobility on the Floor Face Down

Lie face down with your forehead supported or slightly lifted and extend your arms forward. Activate your abs and glutes to maintain a stable position. From there, raise your arms a few centimeters off the floor without bending the elbows, hold at the top for a moment, and lower with control.

Do not try to lift your arms very high at any cost. Prioritize clean execution: straight arms, relaxed neck, and controlled movement from the shoulders.

Mobility improves with consistency, not with endless sessions. A practical reference:

Passive stretches: 2 to 4 sets of 20 to 40 seconds per exercise.

Active exercises: 2 to 4 sets of 6 to 12 controlled reps.

You can include them at the end of your workout, in a specific mobility session, or as part of your warm-up if you do them at low intensity. Before strength training, prioritize the active versions and avoid passive stretches that are too long.

If you want to follow a more organized guide, you can use 

Calisteniapp’s Mobility and Flexibility program

 within your planning. It will help you work on these ranges in a structured way, without depending on isolated exercises or improvising each session

Improving your handstand technique to achieve a completely straight position consists of progressive work in which small details are gradually adjusted until you internalize them and achieve the final form.

It will take some time, but it will be satisfying work, where each small improvement will make your handstand look much more aesthetic and strict.

Fix your banana handstand step by step and achieve a straight handstand with better technique, alignment, and body control.

How to Fix a Banana Handstand and Achieve a Straight Handstand

Parallel bar dips are one of the most important pushing exercises in calisthenics. Despite their apparent simplicity, they are a fundamental movement for developing strength and muscle mass in the upper body, as well as being key to many more advanced progressions.

This exercise stands out because it doesn’t work just one muscle, but several muscle groups at the same time. The main muscles involved are the chest, anterior deltoid, and triceps, along with other stabilizing muscles that allow you to perform the movement efficiently and safely.

In this article, we’ll go over everything you need to know about parallel bar dips: what they are exactly, how to do them correctly, the most common mistakes, and all the variations of this exercise for each goal.

What parallel bar dips are and why they are so important

Dips are a basic calisthenics exercise that works the upper body. They consist of supporting your body on a set of parallel bars and pushing downward with your hands so that your body moves vertically.

Dips are very important because they train a basic movement pattern: the vertical downward push. Therefore, through this exercise, you will develop the strength and upper-body muscles responsible for performing this movement.

For this reason, the dip is one of the four main lifts in Streetlifting, along with the pull-up, squat, and muscle-up. Likewise, the dip is a prerequisite for the latter, since the muscle-up is the combination of an explosive pull-up and a bar dip.

In addition, dips are included in a wide variety of calisthenics routines for different goals: hypertrophy, endurance, explosiveness, etc.

In fact, the dip is such a basic and important exercise that it is not exclusive to calisthenics. This exercise is widely used by bodybuilders, Olympic weightlifters, CrossFit athletes, and many other sports disciplines.

The dip is a multi-joint exercise; this means it involves more than one joint at the same time. The main joints involved in this exercise are the shoulders and elbows.

The muscles responsible for movement at the shoulder joint are the pectoralis major and the anterior deltoid; and the muscle responsible for movement at the elbow joint is the triceps brachii.

However, secondary muscles must also be taken into account. At the scapular level, stabilizing muscles such as the lower fibers of the trapezius and serratus anterior, the pectoralis minor, and even the latissimus dorsi are involved.

In addition, depending on the technique used, there can also be significant involvement of the core muscles.

Before we begin, I want to emphasize that there is no single correct technique for dips, since this will mainly depend on your goals and your specific context.

Below, I’ll explain what can be considered the “standard” technique, but later on we’ll review some factors to keep in mind so you can choose the most appropriate technique for you.

For the starting position, your hands should be at a distance equivalent to shoulder width or slightly wider. Your elbows should be fully extended, unless you have a condition that prevents you from extending them completely.

With your arms straight, you should push down strongly, trying to move your shoulders as far away from your ears as possible. The rest of your body should remain straight and in a neutral position.

Once in position, you will begin to lower yourself while leaning slightly forward. During the movement, you should keep your whole body like a rigid block, without extending or flexing the spine or hips. Throughout the entire range of motion, your forearms should remain as vertical as possible.

The goal is to lower yourself at least until you form a 90° angle between your upper arm and forearm. Finally, you will push back up until you return to the starting position, keeping your body fixed throughout the entire repetition.

This could be considered a “neutral” technique, ideal for beginners who don’t want to overcomplicate things with too many technical details about how to perform the exercise.

However, there are many ways to perform dips for different purposes. So let’s review the different variables of this exercise and how they influence its execution.

The first variable is the distance between the hands, that is, grip width.

When dips are performed with a close or shoulder-width grip, the movement will mainly involve shoulder flexion (from back to front). Therefore, the anterior deltoid will play a slightly greater role (1).

When performed with a wider grip, there will be a slight component of shoulder adduction (from outside to inside), so the pectoralis major will have greater activation, mainly its lower fibers (1).

A wide grip is generally more unstable and stretches the chest more, which can increase the difficulty and risk of injury in beginners. However, it’s also important to consider that the range of motion is slightly shorter; this, together with greater chest involvement, can be beneficial for some more experienced athletes when preparing for calisthenics competitions.

The second variable is torso lean. This point should be analyzed as a spectrum: at one end, the body remains completely vertical and, at the other, it leans significantly forward.

What this variable does is redistribute the forces across the joints involved in the exercise.

For example, if you perform dips while keeping your body completely vertical at all times, your elbows will pass behind your hands. This makes the moment arm at this joint longer; while the shoulders are closer to the line of action of the force, so the moment arm at this joint will be shorter.

Therefore, in this case there will be a greater load on the triceps and a lower load on the chest and anterior deltoid.

In fact, you can lean backward and perform a movement that is almost exclusively elbow extension. This variation is known as the Impossible Dip, or “fondo imposible” in Spanish, because you have to lift your entire body weight using only the strength of your triceps. In this case, the main muscles will no longer be the chest and anterior deltoid, but the triceps and posterior deltoid.

If you want to learn this exercise, you can read the following article: 

Impossible Dip Tutorial - How to do the impossible dip

You can also find a complete Impossible Dip program in Calisteniapp: 

If, on the other hand, you lean quite far forward, the load will be greater on the shoulder muscles and there will even be a moment arm at the elbow, but oriented toward elbow flexion. This means that, in this case, the biceps and the other elbow flexors will be participating in the exercise.

If you want to better understand this whole topic of moment arms, why the biceps are present in a pushing exercise, and which exercises are best for this muscle group, I recommend the following article: 

Biceps Exercises in Calisthenics: Complete Guide Without Weights

In fact, if you analyze it closely, full planche push-ups are actually dips with the body leaned so far forward that it is completely horizontal and parallel to the floor.

However, body lean can also be modified without the entire body being completely aligned. For example, the exercise can be performed with the body in an “L” position, with the torso horizontal but the feet dropped.

A very similar posture is performing dips in a tuck planche position (tuck planche push-ups). In either case, the goal is to achieve a more horizontal torso, but with lower intensity.

As I explained previously, in the standard technique the body remains completely straight and in a neutral position. However, we can modify the overall posture of the body by changing the position of the pelvis and scapulae. In this way, we can organize dips along a spectrum ranging from Arch Body to Hollow Body.

At one end is the Arch Body. This posture occurs when the scapulae are retracted and the pelvis is tilted into anterior pelvic tilt; as a result, the spine is extended and, consequently, there is greater activation of the spinal erectors.

In addition, this posture increases the range of motion in shoulder extension, so the chest is more stretched. This greater stretch may be beneficial for hypertrophy of this muscle, according to recent research (2,3).

At the other end is the Hollow Body. This posture occurs when the scapulae are protracted and the pelvis is kept in posterior pelvic tilt; as a result, the spine is slightly flexed, so there is greater activation of the abdominal muscles.

In this case, the opposite happens: under the same 90° angle at the elbow joint, the chest will be less stretched. Therefore, this is a somewhat safer position for people with limited shoulder mobility.

All of this assumes that you maintain the posture throughout the entire repetition. However, not everything is black or white; some people use a hybrid technique that consists of:

Placing the body in a neutral position or with a slight hollow.

Performing the eccentric phase by bringing the torso into a more pronounced hollow position.

In the concentric phase, transitioning to a posture with the torso slightly arched.

This is the most commonly used technique in Streetlifting, since it allows you to lift the greatest amount of weight possible.

This is possibly because muscles are stronger during eccentric contraction. This allows the body, during the lowering phase, to maintain a more closed posture, which has two advantages:

A valid depth is achieved with a smaller range of motion in the shoulder.

A more stable shoulder position is maintained at the lowest point, reducing the risk in a demanding posture with heavy loads.

However, during the concentric phase, the body transitions to a more open posture, since muscles have a greater ability to apply force at longer muscle lengths (length-tension relationship).

Finally, there are different techniques that combine several of these variables at the same time. Performing dips with a wide grip and the torso close to vertical is not the same as doing them with the torso leaned forward, close to horizontal.

Therefore, below I’ll show you the best techniques according to different goals.

Discover how to do parallel bar dips correctly, which muscles they work, their benefits, common mistakes, and how to progress step by step.

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Leg Exercises in Calisthenics: Complete No-Equipment Guide

How to Fix a Banana Handstand and Achieve a Straight Handstand

Parallel Bar Dips: Complete Guide, Technique, Muscles, and Progressions

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