This leg routine will burn your legs to ashes

The Number 1 Leg Destroying Routine


You know that training your legs is important – but you hate it.

It’s like that last disgusting brussel sprout.

No matter how much seasoning you throw over it, you’d rather skip it.


Still, you feel certain that if you would find some more challenging leg exercises, you would love it.

But even when you look on youtube for all kinds of variations, after a while those get pretty boring too.

And it has left you with some weak legs.


But what if there was a way to make your leg exercises a bit more challenging? A bit more fun?

And what if those same exercises, were more effective than any other body weight leg exerises you have probably ever done?

What if by using these exercises you would not only increase your leg strength, but also your flexibility and coordination?

Would you want to know how you can combine all those benefits in 1 leg destroying routine?



The 3 Leg Exercises To Make A Leg Destroying Routine


The ‘Glutus Maximus’.

No, it’s not a Greek or Spartan warrior.

It’s actually usually referred to as the biggest and most massive muscle in the body.

Guess in which area of your body that muscle can be found?

‘Google it’.


So if you want to put some muscle on your body, it’s wise pay some special attention to the biggest one in there.

Anyways, we will definitely be working on that muscle.

Prepare to burn.

Let’s go!



Deep Squat Hold





Main muscle group: Legs

Difficulty: Easy


1. Start in an upright position with your feet at shoulder width.

2. Place your knees above your ankels.

2. Slowly go down as deep as possible while making sure you bend your knees outward.

3. When you find your deepest squat position, wiggle a bit with your hips, perhaps you feel like your feet should be slightly different.

4. Place your arms over your knees or between your knees.

5. While holding this you might find yourself slowing stretching into a deeper squat.

6. Hold this position for 5 minutes.


This is probably the most important leg exercise for you to practice on a daily basis.

The squat is your natural resting position.

If you can’t do a 5 minute squat without burning your legs away, you have lost a huge part of your functional mobility when you transitioned from a toddler to a young teen in that area.

It basically means you are ‘handicapped’.

*Ouch*, that must have hurt (I know this all too well).


There is a lot to say about the squat.

Here is what you need to know.

Holding your natural squatting position for 5 or preferably more minutes a day and paying attention to your legs through consistent exercises is both beneficial to:

  • your digestive system (study)
  • and to your overall testosterone increases (study, study) which in turn leads to more muscle mass.


So basically being a better squatter means you’ll probably have less issues with ‘taking a shit’.

Allow your legs to develop a better blood circulation.

And it will help you in becoming more muscular.


Assisted Deep Squat Hold


For a better deep squat training use this for your legs



Some of you might discover that you have lost most of your squatting capabilities.

Try placing an object -like a stick- underneath your heels.

The higher the object the easier.

It will help you in keeping a balance.


Some of you already possess a deep squat.

For those who have a good deep squat already, you should try holding it for double the time.

Don’t go too easy on yourself ;).



Dragon squat


Looking for a good leg routine?


A routine to increase, leg flexibility strength and coordination



Main muscle group: Legs

Difficulty: Medium


1. Start in an upright position with your feet at shoulder width.

2. Cross your right foot behind your left foot.

3. Make sure you place your right to the outside of your left knee.

4. Slowly go down as deep as possible try touching your heel with your ‘glutus maximus’ or butt.

5. Rotate your upper body to the left side, placing it  parallel to your left leg and lean with your arms over your leg

7. You should be feeling all kinds of stretching going on in that body of yours.

8. When you find your deepest squat position, wiggle a bit with your hips, perhaps you feel like your feet should be slightly different.

9. Come up slowly, by straightening your right leg and shifting your weight on your left.

10. Hold this position for 30 seconds

11. Repeat for your left leg by crossing your left foot behind your right.


The dragon squat will really allow you to stretch different parts of your lower body, while at the same time providing rotational increases in the abdominal and lower back area.


Make sure you don’t speed up the movements too much, don’t fall into your deepest position.

Slowly position yourself, especially if you are doing this for the first time somewhere in your living room.

You might lose your balance and hit the back of your head on that aquarium of yours.

With all the consequences ;).



1 Leg Wall Squat


The one leg wall squat for stronger legs





Main muscle group: Legs

Difficulty: Medium


1. Start in an upright position with your feet at shoulder width.

2. Place your left foot against the wall.

3. Slowly go down as deep as possible.

4. Turn your knee outwards as you would in a regular squat.

4. When you are in the deepest possible position, touch your ankle, toes or the wall with your left hand.

5. You should be feeling all kinds of stretching going on in that body of yours.

6. Come up slowly by straightening your right leg back to the starting position and repeat.

7. Do this for 10 repetitions

8. Switch and start by placing your right foot against the wall.



Flow 3-5 minutes




Main muscle group: Legs

Difficulty: Beast Mode


1. Start in an upright position with your feet at shoulder width.

2. Move on the a squat position.

3. Transition into a 1 leg squat without the wall by pointing your left or right foot as far as you can reach (As if you are trying to feel the water).

4. Continue by coming up a bit and adopt the dragon squat position

5. Rotate your body by moving yourself up, lean on your toes and by turn your upper body into the desired direction.

6. Practice and try to stay as low as possible while executing this exercise.

7. Do this for 3-5 minutes in a slow and controlled way and remember to growl like a beast every now and then when it starts burning ;).



Full squat routine


So here is how you can turn these squat exercises and the flow into a full routine.

  • 5 minute squat
  • 3 cycles: 30 second dragon squat both legs & 1 leg wall squat 10 repetitions both legs, 3-5 minute flow

As the Greeks would say: “Let’s kick some Glutus Maximus ass”.


Disclaimer: You train ALL your leg muscles with this routine so not only the glutes ;).



Want A Challenging And Fun Leg Routine? This Is The Answer


Let’s face it, you need to put in those leg exercises, especially if you want to build your overall body.

But you haven’t paid so much attention to it.

And that’s a huge resevoir of untapped testosterone and potential, just waiting to be tapped into.


The good news?

After reading this post you can go outside and burn those legs to ashes.

The step-by-step break down and application will make your leg strength, flexibility and coordination stand out from all your other friends.


So go write down the exercises, get the youtube link, go outside and use all the bad words you know as you do this for 3-5 minutes in full flow.

And once you’re done, the only reason to skip leg day won’t be because you don’t like it any more.

But because you can’t walk from the day before.

Which will leave you with all the time in the world to eat some more sprouts.


Beast mode ON!



PS. All credits for these exercises go to Ido Portal.


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10 thoughts on “The Number 1 Leg Destroying Routine

  1. Amazing article by an amazing person! Keep up the good work, I read all your posts and take in all the information I can, thanks a lot!

    Also, your website and blog is the kick in the butt in the right direction on getting started with calisthenics, I had only been lifting weights for 8 months and then I got horribly bored, so I looked up calisthenics, and I fell in love. Thanks to Bar brothers and Barstarzz!


    1. Hey Zinou,

      Haha, while it’s all about body weight exercises, I can definitely recommend using a weighted vest for legs.

      I use 1 now and then when I want to do some more intense cardio. But it’s not necessary.

      But this exercise if executed correctly, doesn’t require a weighted vest.

      Go try it first ;).

      Beast mode ON!

  2. This was great! I’ve always known that I was horrible in squatting/flexibility in my lower body(I also have an old injury with my ACL). I could barely hold the deep squat for 2 minutes! I compensated the five minutes by doing 2 sets of 2mins the first few days, and now i’m on the second week, i can hold it about 4 minutes at one go. Thanks for this spot-on article!

    1. Hey Ben,

      Haha, this routine is amazing, unfortunately it hasn’t gotten the attention it needs. I personally believe this routine contains it all, flexibility, coordination and strength. I personally also tore my ACL and have both collaped feet and a highly rigid ankle. I deep squat every single day and my knee is stronger than it has ever been.

      Deep squatting is extremely important for your lower body mobility among a wide range of other things. And definitely when you have had an ACL injury. It’s the first position you need to rehabilitate yourself into. I might be releasing a blog post on lower body flexibility, which is seriously lacking in calisthenics in general. If come accross some issues along the way, let me know and I’ll see what I can do, because people with acl problems are often misinformed when it comes to rehabilitation.

      Another tip, once you manage a solid 5 minute deep squat or while heading for it, try deep squatting in between your exercises as a resting position instead of standing and have an additional deep squat after every workout because your nervous system is tired at that point, which will allow you to adopt a deeper squatting position ‘usually’. This new range of motion will become ingrained into your nervous system which will make it easier to get back to that point when you have another workout.

      Beast mode ON!

  3. Hi there!

    Just wanted to say that I love this post! I definitely needed a good leg routine because that is a lot of what my sport is about. Oh yeah, and I couldn’t help to notice that you where wearing Feiyues! It says they’re for martial arts but I wear them them all the time haha! Anyway thanks again!


    1. Hey Noah,

      Thanks for the comment! I appreciate it!

      HAha, Feiyues for the win! I have to say, they are not the best looking thing out there, but they are definitely useful for leg routines, because they are really flexibile and provide little support. That’s exactly what you want when you do leg exercises, as counterintuitive as it may sound.

      It allows your body to develop properly and regardless of the type of shoes you wear. The thinner the sole the better.

      Keep it up!

      Beast mode ON!

  4. Amazing routine, Loving it! But do you guys have a real good calve workout that will work effectively and fast. Thanks.

    1. Hey Joseph,

      Awesome stuff!

      With regard to the calves, this routine will definitely hit those. But calves require more specific work, usually a higher rep range, because the composition of muscle fibers in the calves is different from the rest of the body in most of the cases.

      I would personally not recommend you to do purely isolated movements unless you are rehabilitating from certain injuries or if you need specific work in that area.

      This is definitely a routine I can recommend for lower body work:

      If you have any other questions feel free to ask!

      Beast mode ON!

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