Bodyweight leg workout: squat variations, Bulgarian split squats and pistol squats

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A common worry about calisthenics is that it leaves the legs behind. It does not have to. Legs are strong, so bodyweight leg training relies on single-leg work, slower tempos and more range to keep it challenging. This guide covers a progression from basic squats to the pistol squat. If you have knee, hip or back problems, check with a physiotherapist before starting, and stop any exercise that causes joint pain.

The basic bodyweight squat

Feet about shoulder-width apart, toes turned out slightly.
Sit your hips back and down, keeping your chest up.
Let your knees travel forward in line with your toes. Knees passing the toes is fine for most people; knees caving inwards is what to avoid.
Go as deep as you can while keeping your heels down and back neutral.
Stand up by pushing the floor away.

If balance is a problem, hold a doorframe or squat to a chair. Aim for 3 sets of 15 to 20 with good form before moving on.

Squat variations

Pause squats: hold the bottom position for two to three seconds. This removes the bounce and makes the muscles work harder.
Tempo squats: take three to five seconds to lower.
Wide-stance squats: feet wider, toes out, to work the inner thighs more.
Jump squats: explosive, for power. Land softly with bent knees. Skip them if jumping hurts your knees, or if you have neighbours below.

Lunges and step-ups

Single-leg work is the key to progressing without weights.

Reverse lunges: step back and lower the back knee towards the floor. Usually easier on the knees than forward lunges.
Walking lunges: step forward continuously.
Step-ups: step onto a sturdy step or bench and drive through the front heel. Higher is harder.

The Bulgarian split squat

This is one of the most effective bodyweight leg exercises.

Stand about a stride in front of a bench, sofa or step.
Place the top of your back foot on it.
Lower straight down until the front thigh is about parallel to the floor, or as low as you can control.
Push through the front foot to stand up.

Most of the work goes to the front leg. Adjust the distance from the bench until the front knee tracks over the foot and you feel stable. Start with 3 sets of 8 to 12 per leg. To make it harder, slow the tempo or add a pause at the bottom.

Glutes and hamstrings

Squats and lunges work mostly the front of the thigh and the glutes. Add:

Glute bridges, then single-leg glute bridges.
Hip thrusts with your shoulders on a sofa or bench.
Single-leg Romanian deadlifts: balance on one leg and hinge forwards with a flat back.
Nordic curls (advanced): kneel with your ankles held under something secure and lower your body forwards slowly. Very demanding; start with a small range.

The road to the pistol squat

The pistol is a full single-leg squat with the other leg held straight in front. It needs strength, balance and ankle mobility.

Box pistols: sit down on one leg to a box or bench and stand back up. Lower the box over time.
Assisted pistols: hold a doorframe, pole or suspension strap and do the full movement with help from your arms.
Negative pistols: lower slowly on one leg, then use both to stand.
Counterbalance: holding a light weight out in front can make balance easier.
Full pistol squats.

Ankle mobility is often the limiting factor. If your heel lifts, work on calf and ankle stretches, or practise with the heel slightly raised on a thin plate or book.

A simple leg session

Squats or pause squats: 3 sets
Bulgarian split squats: 3 sets per leg
Single-leg glute bridges: 3 sets per leg
Calf raises on a step: 3 sets
A pistol progression: 3 short sets

Two leg sessions a week alongside your upper body work is enough for most people. How are your legs keeping up with your upper body? Share your pistol squat progress or questions in the comments.