In carica...
✕ Chiudi


☰ Calisthenics Club
Every advanced movement starts with a single step. Here's the full map.

This chain builds lower body strength and stability. Start with assisted squats and wall squats, then progress through standard squats, deep squats, jump squats, Bulgarian split squats, shrimp squats, and finally pistol squats. Each step develops the quad, glute, and hamstring strength you need for the next. Strong legs support every other movement and improve your overall athletic performance. Don't neglect them.

Legs Progression Chain

  1. Glute Bridge →
    The glute bridge activates and strengthens the glutes and hamstrings by lifting the hips from a supine position.
  2. Single-Leg Glute Bridge →
    The single-leg glute bridge is a unilateral progression of the glute bridge, building strength and balance in each leg individually.
  3. Assisted Squat →
    The assisted squat builds squat mechanics and leg strength by providing support through a TRX, band, or door frame.
  4. Deep Squat →
    The deep squat is a foundational lower body exercise that builds strength and mobility in the quads, glutes, and core.
  5. Jump Squat →
    The jump squat adds an explosive vertical jump to the squat pattern, building power and athleticism.
  6. Assisted Lunge →
    The assisted lunge builds unilateral leg strength and balance by providing support during the lunge pattern.
  7. Static Lunge →
    The static lunge is a unilateral leg exercise that builds strength and stability in the quads, glutes, and hamstrings.
  8. Walking Lunge →
    The walking lunge builds dynamic leg strength, balance, and coordination by stepping forward into a lunge and alternating legs.
  9. Bulgarian Split Squat →
    The Bulgarian split squat is a challenging unilateral leg exercise that builds strength and balance in the quads and glutes.
  10. Shrimp Squat →
    The shrimp squat is an advanced unilateral leg exercise that builds balance, strength, and mobility.
  11. Assisted Pistol Squat →
    The assisted pistol squat builds the strength and balance needed for full pistol squats by using a support or counterweight.
  12. Negative Pistol Squat →
    The negative pistol squat focuses on the eccentric phase, lowering slowly on one leg to build strength for the full pistol squat.
  13. Box Pistol Squat →
    La sentadilla pistola a caja construye fuerza unilateral de piernas y estabilidad al hacer pausa en una caja en la parte inferior.
  14. Pistol Squat →
    The pistol squat is the ultimate single-leg squat, requiring strength, balance, and mobility in the quads, glutes, and core.