It’s leg day baby!! Our favorite day at the gym lol. All jokes aside, I know leg day might be the most exhausting and draining day when it comes to men’s fitness but trust me the more you stay active in the gym on your lower body, the more athletic and functional benefits you get as a masculine man. The benefits you receive from having a strong lower body isn’t only prominent if you’re an athlete but it definitely has positive effects for your ‘average Joe’ as well.

If you’ve been tuning into this blog, you’ll notice that the main goal is to motivate and influence you men to become more alpha, masculine men. A key aspect of masculinity is being able to protect and defend your loved ones. I’m not saying that you definitely will end up in a ‘fight or flight’ situation but I’m simply preparing you in case one is to actually pop off. If push comes to shove and you actually have to physically defend yourself or your loved ones, having a strong lower body can give you a marginal advantage in combat. 

Having strong and powerful legs assists in having a firmer and wider stance, which allows for you to optimize your reach. It also allows for you to be firm and sturdy, making it almost impossible for your opponent to tackle you or sweep you off balance. Having a strong lower body also allows for you to have an advantage in grappling situations, being able to plant your legs firmly on the floor will always keep you in a dominant position. Outside of violence and fighting (which I don’t advise you guys to willingly engage in) having strong legs have a lot of other benefits as well. 

Some include; prevention of osteoporosis, good bone and joint health, improved functional mobility, helps with body symmetry, promotes good conditioning and all round fitness and the list goes on. 

With all that being said, I think I’ve provided a lot of receipts and facts as to why it is absolutely essential to have a strong and fit lower body as a masculine man. So without any more delay, allow me to fulfil the actual aim of this blog. Which is to present to you a CALISTHENICS BEGINNER WORKOUT FOR LOWER BODY. 

This workout consists of:

  • 6 exercises 
  • 4 sets each exercise 
  • 2 mins rest between each set
  • 30 secs rest between each exercise 

20 regular squats

Quick tips:

-Keep your spine aligned throughout the movement 

-Keep a narrow stance and ke your knees tucked inwards

-Engage your core throughout the movement 

20 lunges (10 per side)

Quick tips:

-Keep your posture upright 

-Use your legs only to push yourself backwards 

-When pushing forward, don’t let your knee pass your toes 

20 hip thrusters 

Quick tips:

-Tighten your core

-Engage your hamstrings only

-Drive your hips upwards and squeeze your glutes

-Keep your back straight throughout the movement 

(No you don’t need to use weight for this lol)

10 assisted pistol squats (5 per side) 

Quick tips:

-Use the wall for support 

-Keep your core engaged

-Focus on a slow and controlled contraction 

-Be careful!

(Using the wall for support of course!)

10 one legged hamstring thrusters (5 per side)

Quick tips:

-As usual keep your core engaged 

-Maintain a slow and controlled contraction 

-Squeeze your glutes at the top of the movement 

-Keep your back straight

Max reps calf raises (finisher) 

Quick tips:

-Have a straight posture 

-Focus on intensity rather than just speed

-Hold the contraction at the top for a split second

And that brings you to the end of this blog, thank you for reading all the way to the end, stay tuned in to for new uploads like these every Monday and Thursday! As always leave a comment in the comment section letting us know how you feel about this one and how it benefited you. Also feel free to share the game with a family member or a close friend, don’t be selfish lol. Finally, thank you for your continued support. Peace and love!