One frequent and common mistake many calisthenics practitioners do in their leg training is to poorly design the workout and exercise structure. In this video, I discuss this big mistake in bodyweight leg training and also offer a solution.
My opinion is that all the body parts have to be trained very well.
So what's wrong with the workout structure is that many randomly throw a few bodyweight leg exercises after they just finished training their upper-body muscles. They focused and trained their upper-body and threw some leg training soon after, for no apparent reason, other than continuing to exercise.
This combination isn't okay unless doing a total body workout is the mission.
If you did strength or hypertrophy upper-body workout essentially, and you want to throw in some bodyweight leg exercises, it doesn't work for hypertrophy purposes. If you do it, then at least be as committed as you were with training the upper-body muscles. Don't just do a few squats and lunges at the end but instead add all the variety and volume necessary to stimulate growth.
What I strongly suggest is to dedicate two days every week to training your legs at full capacity. I repeat, unless you do high-intensity total body workout, or you exercise for health purposes, or to burn a few extra calories, then train your legs with utmost seriosity. You don't gain size, power, nor strength unless you frequently train, very hard, and include a lot of variety at the same time.
Article about Training Your Legs with Bodyweight Exercises:
Calisthenics Program for Intermediates:
Beginners Calisthenics Program:
Shredding Program:
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