Index
The biggest mistake calisthenics athletes make is ignoring their lower body. Powerful legs help you generate momentum in muscle-ups, maintain body tension in planks, and run without injury. In Reppy, the PWR (Power) attribute increases specifically with lower body work.
Why Squats Are King
The squat simultaneously works quadriceps, hamstrings, glutes, calves, and stabilizing core. It's a functional movement that replicates standing up, climbing stairs, and jumping.
Additional benefits:
- Bone density: bodyweight load in squat position stimulates bone formation
- Growth hormone: high-volume leg exercises are the greatest natural GH stimulus
- Knee stability: strengthening the quad protects the anterior cruciate ligament
The Complete Progression: Zero to Pistol Squat
Level 1 — Assisted Squat
Hold a pole and use the support to lower slowly to the bottom. Hold 2 seconds. Goal: 3×15 with full control.
Level 2 — Bodyweight Squat
Feet shoulder-width apart, toes slightly outward. Hips must drop at least to knee height. Goal: 3×20 with no support.
Level 3 — Bulgarian Split Squat
Rear foot elevated on a chair. Weight falls on the front leg. Goal: 3×12 each leg.
Level 4 — Assisted Pistol Squat
Extend one leg forward and descend on the other, holding onto something. Goal: 3×8 each leg with minimal assistance.
Level 5 — Pistol Squat
Full unilateral squat, unsupported, front leg extended. Goal: 3×5 each leg with perfect control.
Weekly Leg Plan (2 Days)
Day A — Volume: Bodyweight squat 4×20, Bulgarian split squat 3×12/leg, Lunges 3×15/leg, Calf raises 3×20
Day B — Strength: Deep paused squat (3s) 4×8, Assisted pistol 4×6/leg, Jump squat 3×10, Isometric squat hold 3×45s
Track every leg session in Reppy's Dashboard to monitor your PWR attribute progression.
