Top 3 Calisthenics Exercises for Lower Body Muscle Development

Developing lower body strength and muscle through calisthenics is an effective and versatile approach that requires no equipment and relies solely on bodyweight movements. Calisthenics can help build muscle, improve endurance, and enhance mobility.

This article explores the top three calisthenics exercises for lower body muscle development, backed by scientific evidence.

The Science Behind Calisthenics and Muscle Growth

Calisthenics promotes hypertrophy (muscle growth) by utilising progressive overload, muscle tension, and sufficient training volume. Studies confirm that bodyweight exercises can stimulate muscle growth as effectively as weight training when performed at appropriate intensity levels (Schoenfeld, 2010).

Additionally, calisthenics incorporates functional movements that engage multiple muscle groups simultaneously, improving coordination and balance.

1. Bulgarian Split Squats

How They Work

The Bulgarian split squat is a unilateral exercise that targets the quadriceps, hamstrings, glutes, and stabiliser muscles. By elevating the rear leg on a surface such as a bench or step, you shift the load primarily onto the front leg. This exercise builds muscle by inducing mechanical tension and activating stabilising muscles.

Benefits for Lower Body Development

Bulgarian split squats are particularly effective for building the quads and glutes due to the deep range of motion. Research shows that unilateral exercises help correct muscle imbalances, which can reduce injury risk and enhance athletic performance (Bell et al., 2014).

Additionally, performing the exercise with controlled tempo increases time under tension, a key factor in hypertrophy.

How to Perform

1. Stand in front of a stable surface at knee height and place one foot behind you on the surface.
2. Lower your body by bending the front knee until your thigh is parallel to the ground.
3. Push back up to the starting position using your front leg.
4. Perform 3–4 sets of 10–12 repetitions per leg.

2. Pistol Squats

How They Work

Pistol squats are a highly advanced calisthenics movement that targets the quadriceps, hamstrings, glutes, and calves. This unilateral exercise involves squatting on one leg while the other leg is extended forward. Due to its complexity, the pistol squat requires significant balance, strength, and mobility.

Benefits for Lower Body Development

The pistol squat emphasises eccentric muscle contraction during the lowering phase, which research has shown to be particularly effective for muscle hypertrophy (Hedayatpour & Falla, 2015). Furthermore, this exercise develops single-leg strength and improves joint stability, crucial for functional movement and athleticism.

How to Perform

1. Stand on one leg with the other leg extended forward.
2. Slowly lower your body into a squat while keeping your extended leg off the ground.
3. Once your thigh is parallel to the floor, push through your heel to return to the starting position.
4. Perform 2–3 sets of 6–8 repetitions per leg. Beginners may use a support for balance.

3. Nordic Hamstring Curls

How They Work

Nordic hamstring curls are a bodyweight exercise that focuses on the hamstrings’ eccentric strength. The movement involves slowly lowering your torso forward while keeping your knees anchored, placing maximal tension on the hamstrings.

Benefits for Lower Body Development

Nordic hamstring curls are exceptionally effective at strengthening the hamstrings and reducing injury risk. A 2021 systematic review found that Nordic hamstring curls significantly improve eccentric hamstring strength and decrease the likelihood of hamstring injuries in athletes (Van Dyk et al., 2021). The controlled eccentric contraction also stimulates hypertrophy by increasing muscle fibre recruitment.

How to Perform

1. Anchor your feet under a stable object or have a partner hold them in place.
2. Kneel on a soft surface with your torso upright.
3. Slowly lower your torso forward, resisting gravity as much as possible.
4. Push back up to the starting position with your arms or hamstrings.
5. Perform 3–4 sets of 8–10 repetitions.

Programming Tips for Optimal Results

To maximise muscle development with calisthenics, use progressive overload by increasing repetitions, slowing tempo, or adding resistance such as weighted vests. Ensure sufficient recovery time between sessions to allow muscle repair and growth.

Pair these exercises with a balanced diet high in protein to support muscle synthesis, as research indicates protein intake is crucial for hypertrophy (Phillips & Van Loon, 2011).

Key Takeaways Table

Bibliography

Bell, D.R., Sanfilippo, J.L., Binkley, N., and Heiderscheit, B.C., 2014. ‘Lean mass asymmetry influences force and power asymmetry during jumping in collegiate athletes.’ Journal of Strength and Conditioning Research, 28(4), pp.884–891. doi:10.1519/JSC.0000000000000334.

Hedayatpour, N., and Falla, D., 2015. ‘Eccentric exercise and the organisation of motor units in human skeletal muscle.’ Frontiers in Physiology, 6, p.333. doi:10.3389/fphys.2015.00333.

Phillips, S.M., and Van Loon, L.J.C., 2011. ‘Dietary protein for athletes: From requirements to optimal adaptation.’ Journal of Sports Sciences, 29(sup1), pp.S29–S38. doi:10.1080/02640414.2011.619204.

Schoenfeld, B.J., 2010. ‘The mechanisms of muscle hypertrophy and their application to resistance training.’ Journal of Strength and Conditioning Research, 24(10), pp.2857–2872. doi:10.1519/JSC.0b013e3181e840f3.

Van Dyk, N., Behan, F.P., and Whiteley, R., 2021. ‘Including the Nordic hamstring exercise in injury prevention programs halves the rate of hamstring injuries: A systematic review and meta-analysis of 8459 athletes.’ British Journal of Sports Medicine, 55(7), pp.349–355. doi:10.1136/bjsports-2019-101456.