Easy 25-Minute LOWER BODY CALISTHENICS Workout for Beginners at Home

Looking for a solid lower body calisthenics workout you can do at home? You’re in the right place.

This basic calisthenics leg workout is perfect for beginners—no gym membership or fancy equipment required. Just 25 minutes, your body weight, and you’re good to go.

Whether you’re exploring women’s calisthenics workout routines or just want to build stronger legs, this calisthenics leg workout has you covered. 

Let’s get started!

Let’s kick things off with a squat-pulse combo that keeps constant tension on your legs.

For this one, you’ll add small pulses at the bottom of your squat instead of standing all the way up (for more isolated muscle activation).

This exercise adds a side-stepping pattern to your basic squat. It targets your inner and outer thighs while keeping your lower body engaged the entire time.

Here’s where you’ll really feel the burn in your quads and glutes. Instead of doing full squats, you’ll stay low and perform quick pulses—keeping constant tension on the muscles throughout.

This exercise takes your standard lunge and adds pulsing movements at the bottom. The small controlled movements maximize muscle activation without the rest period of standing up.

Your workout won’t be complete without some isometric holds. So, let’s test your muscular endurance with a static lunge position. Staying still is often harder than it looks!

Now, add some elevation to your lunge routine. With one foot raised behind you, you’ll work through a deeper range of motion—which means your glutes and quads work even harder.

This exercise blends two movements into one dynamic sequence. You’ll alternate between a wide reverse lunge and a close step-up pattern. It’ll take some coordination to get the rhythm down, though!

Time to work laterally! This side-to-side squat movement hits your inner thighs and glutes from a totally different angle than regular squats.

Take that side squat position and hold it there. This isometric hold challenges your inner thighs and tests your muscular endurance.

If you struggle with balance, keep your chest up and use your hands for support.

This combo brings together two classic lower body moves. You’ll flow from a curtsy lunge straight into a regular squat, keeping your muscles guessing with the changing positions.

Curtsy pulses can be tweaked as much as needed. Experienced with lower body calisthenics? Hold the curtsy position lower for extra intensity.

Beginners, however, could start with a higher position until you build strength.

This exercise adds a simple twist to regular squats—you’ll rise onto the balls of your feet. This shifts more work to your quads and adds a serious calf challenge at the same time.

Next, combine that heel elevation with an isometric hold. To nail your form, you’ll keep your chest upright and core engaged. Your calves and quads will be working overtime to keep you stable!

Do you struggle with forward lunges because they bother your knees? This variation is for you. Stepping backward takes pressure off your knee joints while still hitting all the same muscles.

This single-leg squat variation looks intimidating, but take it slow and you’ll get there. It’s one of the best bodyweight exercises for building serious leg strength and balance.

For this exercise, you’ll combine a squat with a calf raise. This efficient combo hits your entire lower body—from quads to calves—in one movement.

This exercise adds a bit of elevation to your static squat hold—you’ll stay on your toes the entire time. And to take things to the next level, maintain the squat position without dropping your heels!

The classic wall sit never gets old. This isometric hold builds serious muscular endurance in your quads without any movement or fancy equipment.

You’re almost there! For the last exercise, you’ll add explosive power to your basic squat. This plyometric movement builds both strength and athleticism, so give it everything you’ve got!