8 Calisthenics Leg Exercises That Build Strength – No Weights Needed

When people think of calisthenics, they picture pull-ups, handstands, and upper body skills. But lower body training is just as essential - especially if you want full-body strength, better posture, and long-term joint health.

At CaliUnity, we don’t skip leg day.
We just do it without the barbells.

Bodyweight leg exercises build real-world strength, improve mobility, and help prevent injury - perfect whether you’re a beginner or chasing advanced calisthenics skills.

Here are some of the most effective calisthenics leg exercises you can train right now:

– Pistol Squats

The classic single-leg squat. Great for quads, glutes, ankles, and balance. Start with band assistance or a box and build from there.

– Nordics

Massive for hamstring strength. Anchor your feet under something stable, lower your chest toward the ground slowly, then return with control. Brutal—but brilliant.

– Reverse Nordics

Sore quads? You’ll love these. Sit back between your knees and power up from your glutes. Great for front body strength and mobility.

– Razor Curls

Start in a hinge. Extend forward with hips low. Light up the hamstrings like nothing else. Take your time with these.

– Sissy Squats

Another deep quad burner. Keep your knees driving forward as you lower down. Use a band to assist and build up ankle strength.

– Dragon Squats

Advanced and flashy. Think of it as a cross between a curtsy lunge and a pistol squat - requires control, flexibility, and big glute power.

– Shrimp Squats

Grab your back foot and lower the rear knee down while standing on one leg. Great for quad and core strength.

– Glute Bridges

Don’t underestimate these. Use both legs or go single-leg. Elevate your feet to add challenge. Builds strong glutes and hamstrings without any equipment.

“Best decision I ever made joining CaliUnity. The classes are always varied, fun and full of encouragement. I’ve massively improved my strength and fitness.”
— Becky, 5-star Google Review ⭐️⭐️⭐️⭐️⭐️

We train all of these in our Strength & Skills and Mobility classes—so whether you’re working toward pistol squats or just want to move better, you’ll get stronger here. Together.

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