Leg & Core Day

Quads, Glutes, Hamstrings & Abs · 7 Exercises · ~45–50 min

Exercises

3-5

Sets Each

8-20

Reps

~45

Minutes

Tap ► on any card to watch the exercise demo

Bodyweight Squats

Quads, Glutes

3-5 sets × 15-20 reps

Walking Lunges

Quads, Glutes, Hamstrings

3-5 sets × 10-15 each leg

Glute Bridges

Glutes, Hamstrings

3-5 sets × 15-20 reps

Calf Raises

Calves

3-5 sets × 15-20 reps

Hanging Leg Raises

Lower Abs, Hip Flexors

3-5 sets × 10-15 reps

Hollow Body Hold

Full Core

3-5 sets × 30-45 sec

Russian Twists

Obliques, Core

3-5 sets × 15-20 each side

Calisthenics Leg & Core Tips

🔥 Squats: Full range of motion — hips below parallel.
💪 Hanging Leg Raises: Lower abs ke liye best. Swing mat karo, controlled movement.
⚡ Glute Bridges: Hip thrust movement — glute activation ke liye.
🛡️ Hollow Body Hold: Core stability — calisthenics skills ka foundation.
🎯 Progression: Har week sets ya hold time increase karo.