Calisthenics for Aesthetics: Episode 2- Legs

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In this episode, I talk about several calisthenics exercise and variations you can use to develop your legs. Different variations of the basic movements can be used to emphasize different parts of your legs, helping you reach your aesthetic goals.
Squats are the foundational leg movement that develop a base level of strength, conditioning, mobility, balance, and muscle mass in the lower body. Lunges can be an exceptionally effective tool for glute development, but also have a role as a total and complete leg developer as well. Pistols are perfect for those with stubborn legs, who need more intensity in their leg training.
Aside from the basics, jumping rope, running, sprinting, plyometrics, cycling, and isometrics can all be used, carefully and strategically, to further develop some aesthetic legs (more as a byproduct).

[@zubovaka]

I really started appreciating the tone and calm delivery of the useful information. I am so tired of tv-show style KZbin content full of fluff.

[@Kboges]

Thanks so much for the kind feedback. The production is simple, for sure. Just trying to get the content out there.

[@AncientHueman]

This is true. Straight to the point. Very helpful

[@angurishudesu]

Sean Nalewanyj is pretty good and he's similar with the no bs type info

[@saadmohammed5750]

The way they try to motivate by shouting always suspends me laughing in the middle of video

[@compactcelsius269]

Agreeds I hate the "Tv style" crap you're talking about. So disingenuous.

[@jimperry4420]

If you have a treadmill around, try what I call car pushes. Put the incline up but don’t turn on the treadmill. Pure leg drive to power it. Huge leg and calf work out.

[@Kboges]

I wish I could give this more thumbs up! This is such an awesome idea. I owned a gym for several years and the one thing I really miss... sled pushes! I would like to get a treadmill in the future and when I do, I'm doing this!

[@jimperry4420]

@@Kboges It’s killer.

[@sonofman70x7]

Great idea

[@shinobi-no-bueno]

@@Kboges #kneesovertoesguy credits unpowered reverse treadmill walking for jump-starting his lower body recovery

Does it have any harm to the Treadmill?

[@bickf4341]

3 sets of 25 pistols are just insane bro..

[@omarperez8634]

Damn bro...form is impeccable. I've watched a few videos already and your attention to form is top-notch. A lot of even well trained and long experienced calisthenic athletes will phone it in a bit with body weight squat form but yours is textbook quality from start to finish.

[@Kboges]

Thanks Omar. I work really hard on my technique and try to get it perfect. I find it makes a huge difference with all the movements. Thank you for the compliment! Much appreciated, my friend.

[@dheerajb1883]

Ngl he looks like a Boston Dynamics robot in that walk😅

[@thequickwit8174]

I find it pretty astounding how well-spoken Kyle's viewers are!!

[@kofiagyare]

@@thequickwit8174 Honestly, it feels like a 2003 internet forum in here -- proper grammar, full sentences, and complete thoughts! Loving this composed little corner of KZbin :)

[@lukeskywalker6809]

Because excellence brings out the best in people.

[@goodbuy7556]

So straight to the point. Best regards to you and your daughter.

[@Kboges]

Thank you, GoodBuy!🙏

[@cheesyjesus7887]

@@Kboges Thank you, goodbye?

[@wedoaliltrollin1580]

@@cheesyjesus7887the guys name

[@Doctor-BAR]

Nice video man!!!! Legs are often neglected in calisthenics community.....! its great that you covered legs after biceps...! keep up the good work bro.

[@Kboges]

Thanks Abdul! I agree. They are often neglected. I didn't want to save them for the end of the series, like some sort of after thought. Thanks for the support!

[@NeverNoodle]

I will echo the sentiment that many others have shared. I stumbled upon your channel and I am quite impressed with your content. The videos are concise, precise and very informative. I also noticed that you're very responsive in the comments section. Fantastic channel!

[@ethanashbaugh8016]

I’m new to calisthenics and you make me excited about the possibilities. Thank you so much for what you do, and how you deliver your info in such a concise, clear, informative way. Kudos to you, keep hammering.

[@D_a_n_t_e_]

The best calisthenics channel I've found and the only one I'll need from now on! Starting consistent calisthenics exercises starting tomorrow and I'll have your info in mind every step of the way. Thank you very much for the great information :)

[@bearleeleagle7170]

So glad I stumbled over your channel. Really love the content. Straight to the point. No BS. Awesome. All the best for your little daughter! :)

[@Kboges]

Thank you so much!! That is exceptionally kind of you 🙏

[@leoescalante8135]

This is Fitness and Calisthenics at the same time! I love this because you can bring this lifestyle wherever you are in any point in your life. Good job Kyle!

[@Kboges]

Thank you, Leo! I'm happy you enjoy the content!

[@MrLikearabbit]

I really appreciate your videos. I have restructured my whole approach to working out based on your guidance, and it feels great!

[@jamesmillward]

You’re very good at presenting this information. It’s been super helpful! Thank you 🙏

[@edsled7730]

Thrilled to find you. Recommendations are different than what I’ve been exposed to in the past and make perfect sense. I am 70 and trying hard to maintain strength. Suggestion to not work to failure and then be too sore to work out for several days is intuitive, but different than what I’ve heard in the past.

[@jamesmcclusky3120]

Yours is my favourite calisthenics channel I've found. It's a real breath of fresh air

[@Kboges]

Thank means a lot. Thank you!

[@attentionlabel]

Yay for hill sprints! Glad you recommend them!

[@DiMatos95]

Just passing by the comments to congratulate you on the content and the baby. You gave me some added motivation to keep doing calisthenics, since I've not been in a gym since the beginning of the pandemics.

[@Skyesalley]

Beautiful. Glad to have found this channel! Thanks brother.

[@emiel9958]

Just tried these exercises as I’m in quarantine right now. Normally, I do back squats, leg press and other powerlifting stuff to train my legs. This was way harder than I expected it to be. Focusing on perfect form essentially almost always halves the amount of reps you can do, I had such a hard time with the lunges. As a finisher, I did the horse stance for as long as I could hold it. My legs are still on fire. Great stuff man!

[@Valhura77]

Anyone know how many reps an average human should be performing

[@chaddickens8704]

@@Valhura77 he goes over it in the beginning. Working your way up to 3 sets of 50-100 reps. Adding volume slowly so if you find a set of 25-30 to be challenging then start there and week by week add maybe five reps to each set. Hope that helps and that my reply is still relevant to your training goals.

[@cedricboulland4424]

Thanks, much needed video of a topic I always have wanted to hear about but never have until now, keep it up!

[@baydenhooper7842]

Quality content, straight to the point, very informative, specific Information, easy to digest, brilliant for like minded people who cannot focus too well with all these different KZbinrs who like to rub you up and down and tell you it’s a simple fix, when in fact putting in this precise format is what they need, no excuses no hype, just information, you have done me and many people a favour, thank you for being you dude 🤙

[@Kboges]

Wow, Bayden! Thank you for this! This is very kind feedback. Much appreciated!

[@1pax1]

Great as always. Thanks for another substantive video.

[@graphiteguy9028]

This information is very useful and accurate. I really appreciate style of these vids very calming and simple.

[@thomasshen4389]

This is the best and my favorite channel out of all !!!

[@whattheheck7984]

I'm always impressed with your form. It's always so ...clean

[@williamwolf5598]

Just found this channel fantastic content!!! 👍🏻

[@Kboges]

Thanks William! Glad you are enjoying it. If you ever have any questions, just let me know.

[@argiberico]

@@Kboges I've a question. In a gym, I need small rings underneath my hills to squat all the way down 😒 What stretched would allow me to do pistol squats?

[@once7966]

I'm really grateful for all the Quality information you provide us with, thank you K Boges.

[@Kboges]

Thank you! I'm grateful for the support and kind feedback.

[@XeLLKiller]

Simple, effective, smart, straight the Point. I cant NOT subscribe. Heavily underrated channel!

[@powerofchange4174]

I like the emphasis you put on the adequate execution of each excercise.

[@Kboges]

Thanks! I feel movement quality and technique are very important and generally under appreciated in the calisthenics community when it comes to basic exercises.

[@oversipelio983]

Been using the bulgarian split squat and the shrimp squats for a few days, really liking those.

[@Yashhh02]

K boges you're a great guy many thanks for the information.

[@rupamsarma3248]

I am from India and u guys can definitely follow some Indian wrestlers for bodyweight exercises - two names are Ankit Baiyanpuria and Rahul Dhandlaniya !! ( I am damn sure most of you will like it...wont understand their words much but can obviously understand by watching the exercises )

[@Kboges]

I'm a huge fan of Indian wrestlers; awesome physiques and incredible work ethic!

[@rupamsarma3248]

@@Kboges Glad to know that Sir !! Btw I am a student trying to fit in fitness in my busy schedule of exams , assignments, practicals , externals , internals , etc. and your videos have helped me a lottt !! Thank you for the knowledge Sir !!!

[@attaboy_p]

Thanks man! love your videos, keep going 💪

[@gurukandgal2416]

The perfect form I have ever seen

[@Kboges]

I appreciate that. Thank you!

[@bennyhayes4283]

Great content, Kyle. I have really been following your channel for the last several months. Love it. Simpler is better, as I used to do the 20 rep breathing squats. Now, at 65, not so much. One overlooked exercise is the cossack squat, as it adds another stimulus to leg training. It is also a fantastic hip mobility movement. Anyway, keep inspiring and educating.

[@deciduousdiscipline9592]

Great, useful video as always. Thank you

[@rawr4444]

Oh, I'm gonna love this series! Thank You!

[@siddhantmahapatra646]

Man the amount of information in this video is insane...i learnt a lot for this video...

[@oaoJ69Joao]

Another informative video, I jsut found your channel today and I'm lovin it

[@tynanmenezes773]

Brillant content as always!

[@Kboges]

Thank you, Tynan!

[@HikeRx]

I hike up and down steep mountain trails. great leg workout.

[@josep1918]

Just found this video. Great leg workouts. Now I know I can do leg day at home!! 👍🏻

[@thezamus5335]

thanks so much, I'm a skinny guy and I recently bought 2 little dumbbells of 10 kg each other, I have been training on the floor for 2 years until I found a bar, but I don't know how to exercise my legs, I've been doing quick squats of 60 reps in 4 sets, but it started to injure my right knee and I don't see many results in 2 years of doing quick squats, I weighed 130 pounds and I'm 143 now with a height of 1.75 m, I appreciate your content so much, keep it up!!

[@pranabsharma1742]

Maan I m in love with your content Appreciate the effort and knowledge 🙌🏼🙌🏼

[@Kboges]

That means a lot, Pranab! Much appreciated!

[@1drun1]

I feel strong relieve in my middle and low back after squats. So good, not only for legs strength.

[@Kboges]

I feel this as well!

[@ysq724y]

Your channel is full of such good information! So happy I discovered it. I do follow certain trainers on here - fitness faqs, strength side, bioneer, gymnastics method, Adam frater, Ryan humiston, knees over toe guy, bodyweight warrior, Jeremy ethier, etc. & There are certain ones - Sean Nalewanyj - who seem to be very anti-calisthenics (he has called it "dancing around in your living room"). My point is, with all these opinions out there, & with some I watch more than others for sure, yours is so to the point & promising. Glad to have discovered your channel & thank you for sharing all this good information!

[@Kboges]

Thank you! Yeah lots of opinions out there. Most everyone has a point. A lot of us are coming from very different perspectives and targeting different audiences. My channel has never been about how to get the biggest, the most jacked, the strongest etc. My goal is to show people that getting in shape is simpler than they thought, that all the equipment can be had for cheap, its accessible, and the time investment is doable for just about anyone. Also, for younger guys, they can build an awesome foundation that will set them up for whatever they want to do athletically. So many people want to put the cart before the horse, and so many are leaving the fundamentals behind without ever having actually gotten good at them... then we in the industry wonder why so many people get hurt, quit, or don't train to begin with.

[@ghezoi]

I found this channel by mistake. KZbin search is not very friendly to your seatch, even though is one of the best, straight to the point no BS, not trying to sell me anything channel!! Keep please posting! 🙏

[@pedroportale4739]

Very nice channel here! I started squatting every day. Specially the squats with wheels up from the floor. A can do now 120 reps nonestop without pain. My left leg was weaker than my right. Also practice the easier shrimp squat method. First, I couldn’t do any rep, now I am doing 4x2-3 reps each leg without any problem. Very happy to find this channel. Very helpful also very minimalistic and serious in any point 👍🏼 thank you sir

[@tillenleskolesnikpikl3114]

I really like how you know exactly what you are talking about.

[@Thisispow]

Plyometrics has helped my legs a ton! Not only in size but also overall athletic performance.

[@hekkrjs2698]

Would you mind telling me, what kind of plyometric exercises you used?

[@Thisispow]

@@hekkrjs2698 For sure. So some of my favorite ones include: Frog leaps (killer for quads, glutes, and even core) Sprints, just do short intervals of intense sprints (in somewhere safe ofc and make sure to properly warm up to not fuck up a hip flexor or a hamstring) Static vertical jumps, but land and balance with one leg (so you use one leg as a spring when you fall, but you jump with two) Jumping or hurdling over objects, could be small fences, bushes, and so on. Nothing motivated you more to jump high than the realization that failure is going to be painful. Also I have a free basketball field available usually, where I just do figure 8s, and jump and touch the backboard or hoop. I switch with which leg I jump. If you got a friend you can also do jumping, clapping Bulgarian split squats. Lastly as finishers squat jumps, or regular high rep lunges, or even maintaining a stat squat position. These are all good

[@hekkrjs2698]

@@Thisispow Thank you very much! I got two more questions for you: what kind of warmup do you recommend before doing sprints? Did you track any progress, how much muscle mass you build, while doing plyometrics?

[@Thisispow]

@@hekkrjs2698 To warm up, I very lightly jog for a bit, do quite a bit of dynamic stretches, bunch of forwards and reverse lunges, side lunges as well, I also recommend running backwards (safely ofc), helps me warm up my knees personally. I also do a bunch of bodyweight squats, high reps until I feel like I'm good to go. Finally before sprinting, I first do a couple of sets where I slowly build up to my max speed at the sprint, so go from jogging, to faster jogging, speeding up and then full speed. I built some muscle for sure, but already having a good mind muscle connection from training at the gym, I was able incorporate those connections in plyometrics. Frog leaps you'll see that your quads will be burning just as much or even more than for example squatting at the gym I mostly started plyometrics because I wanted to gain explosive power and not remain slow.

[@hekkrjs2698]

@@Thisispow Thank you very much for your in-depth answer! I appreciate your time and effort greatly :)!

[@TheWeet5]

Exactly the content I've been looking for

[@Kboges]

Thats great to hear! Thank you for the feedback!

[@m.sakai_yt]

Fitness FAQ introduced me this exercise called lateral step ups. But for a bodyweight alternative using floor I do shrimp squats or skater squats.

[@isaacnl]

You watched FITNESS FAQS too.. And yeah, i began doing lateral step up and the results were good. Like u said, the shrimp squat is great too.

[@wyzar202]

Started to do the high frequency less sets training this week with the high volume and i already can feel way more pain in the muscles than i was getting doing 3 times a week but now i feel way more motivated to do the training sessions and been easier the pain is just showing that is working. I will try to do a update and tell what's my experience and results in a couple of months.

[@SuperKidx10x]

How did you do

[@adamfernandes4312]

Why is KZbin only just recommending this to me? This guy is extremely insightful.

[@oddgreen]

I LOVE that you don't add music over your talking.

[@bisounours17460]

La flexion sur une jambe est très solide !

[@jeager_07]

you are a really underrated coach ,i hope people find your content more and more and become healthy.

[@lcluna78]

Thank you for making this video!

[@Kboges]

My pleasure, Wonderland!

[@gdsheppa2968]

Great Information, came at a perfect time for me

[@gregglockhart9551]

Thank you!

[@noahhannon2305]

I highly recommend the Nordic curl for hamstring and glute hypertrophy as well as injury prevention and athletic performance

[@Kboges]

Yes. It's an awesome exercise. I was going to make a Posterior chain segment, but I got distracted. It's still on the list!

[@mAEREN7]

Keep up with the great content !💪

[@Kboges]

Thank you!

[@djj3357]

High quality content found on this channel!!!! 🔥🔥🔥

[@Kboges]

Thank you, djj!

[@Will-bx7uq]

Good mornings or RDLs would have been a great addition in this video. Great for mobility and strength in the posterior chain. Bodyweight at high reps these will kill your hamies.

[@stevefowler2112]

Best content on KZbin. Anyone who can do real reps of pistol squats has my absolute admiration...those are so damn hard, I also second the be careful adding hill sprints...especially barefoot. I did/do them on the beach and though I thought I was in very good shape I ended up really tearing up my calf muscles that took a very long time to fully heal, by doing soft sand barefoot sand dune sprints at the beach. But yeah they get you in crazy good shape but just ease in to them and don't try to do Marine Recon level workouts when you are an old fart like yours truly.

[@luciuschrist6929]

Month old.super blessing, 🙌🙏

[@Kboges]

🙏

[@johndcruz3434]

Such great informative and inspiring videos from you sir. I wish I knew about your videos earlier

[@Kboges]

Thanks, John.

[@nikoss450]

Brother I have started watching your videos very nice work, greetings from Greece 👍🇬🇷

[@killybing1]

I like your explination and the simplicity of your videos , im 61 i am a soccer ⚽️ coach in México im looking to introduce several more Quad exercises for leg strength and speed when running. Thank you

[@Sean.A.F]

I’ve really taken to Cossack squats as my go to squat movement just because they looked like fun. I’m almost 3 years into training with my focus being on health and longevity. I’ve never really taken them to failure, or focused on aesthetics, but after my second year I noticed out of the blue “hey I’ve got some size and definition going.” nothing incredible but certainly happy with the progress. I can’t wait to see where I am in 10 years time.

[@03abbasahamed6]

Yes dedicated effort everyday

[@farstrider79]

They're part of my daily morning routine, they're good stuff!

[@forestlittke4649]

bloopers are always welcome in any video ..... good job!

[@Kboges]

I try to keep them out but every once in a while they get in there. 😂

[@davidbell4216]

Excellent information and I definitely subscribed.

[@Kboges]

Thanks, David! Much appreciated! Let me know if you ever have any questions.

[@davidbell4216]

@@Kboges i definitely will and I appreciate your straightforward approach to fitness. I will be trying some of what you have mentioned this morning in my garage gym.

[@jonahfleming1355]

Barefoot hill sprints are totally legit, and on the way back down the hill it works the eccentrics really well. Especially if you are blessed with being located near a pretty steep hill, can add a lot of much needed movements to a leg routine

[@Kboges]

Yeah 100% agree! I think hill sprints are probably my favorite lower body exercise. They are incredible.

[@ravivasanta5370]

Loved your content

[@flipper5594]

Man thanks for this channel ur doing a good deed for teens like me

[@Kboges]

Thanks, Flipper! Stoked you found the channel! Thank you for the support!

[@mangomelon3940]

Love the content great stuff

[@Kboges]

Thank you, mango! I appreciate the support

[@tonyton3333]

Thank you man ❤️🤙🏽🔥

[@marlouw606]

Awesome vídeo.

[@Kboges]

Thanks, marrow. Much appreciated.

[@MillerTheOfficialGaming]

Great stuff 💪

[@TerdFerguson]

New sub to the channel. Didn't realize I was into calisthenics until I started watching your channel. My journey started back in December of 2020 and my goal was to start doing push ups. I could barely do 10-12 but I would do them in the morning after cardio then again in the afternoon after cardio. A year later and I can do 100 in the AM and another 100 in the PM, everyday, and I am in the best shape of my life (turn 50 in a few weeks). I would be remiss if I didn't mention I was hyper-focused on what I ate (I follow a keto lifestyle). Started at 215 and now I'm down to 158 and for the first time in my life I have defined chest, shoulders, biceps, and triceps. Even a couple of abs are showing. Can't wait to go through all of your content.

[@amitKumar-ey7dq]

गुरु जी, नमस्ते फ्रॉम इंडिया मुझे आपके जैसे इंस्ट्रक्टर ( गुरु की बहोत जरूरत है। आप इसी तरह से स्वस्थ और मस्त रहें।

[@MosesGTC]

I like your video. No fluff and advertisment.

[@trentvlak]

I add toe raises to hit my tibialis and heel raises to hit the calves.

[@ravivasanta5370]

Superb man

[@ToothBrush531]

This is awesome

[@siskfjkfkk]

Thanks!

[@Kboges]

My pleasure!

[@yoyashuyo3485]

Earned a sub. My respect ✊ to you sir.

[@Kboges]

Thank you!

[@isaiahflores9648]

no fluff, just tough. That’s K boges

[@odinentertainment1079]

Nice video and great physique! Thanks

[@Kboges]

Thanks, Odin!

[@nicster0808]

Excellent channel, info well explained and presented... GREAT property...A pool will make it perfect.

[@Kboges]

Thank you, brother! Yeah I would love a pool, it's just the lot is too small. Maybe if I can get a bigger spot in the future!

[@Gautam-ps8iy]

I love your content . Binge watching all videos lol

[@Kboges]

Thanks, Gautam!

[@mohammadfarzan230]

Thanks

[@antonomaseapophasis5142]

I also recommend the month-old squat where you put your toes in your mouth. Be cautious, be conservative and add toes slowly.

[@marvinkika7065]

Sissy squats are an intense quad builder. Doing them on an elevated surface (like a box) increases range of motion, and leaning back further makes the movement much more difficult. Using a set up like this it would make sense to think that one legged sissy squats are possible (with some assistance to help with balance). If so, that would build an enormous amount of strength, along with nordic curls for some hamstring work.

[@Kboges]

Yes! I was going to make some content specifically addressing these exercises. Well said!

[@alexg4284]

Congrats on the kid bro!

[@Kyntai]

Walking every day helped w/ conditioning.

[@ShotgunHeroX]

grats on the kid!!

[@Kboges]

Thank you!

[@bikinibottom9809]

Finally a plan for my workouts, this is all I’ve been looking for thank you so much

[@Kboges]

My pleasure!

[@DaSillyCat895]

I do Nordic curls, reverse Nordic curls, bodyweight squats and hyperextension in my lower body calisthenics day

[@Kboges]

That's a very well rounded leg routine.

[@TuPhan-sl5kj]

i thank you mr K