Lower body training in calisthenics centers on the squat. Proper bodyweight squat form requires feet shoulder-width apart, knees tracking over the toes, hips moving back, chest up, and full depth with the hip crease below the knee. The "knees over toes" debate has resolved in favor of allowing forward knee travel when controlled and pain-free, particularly with adequate ankle mobility. Ankle dorsiflexion, the ability to bring the shin forward over the foot, is what limits squat depth; restricted dorsiflexion causes heel lifting or forward lean. Lunges primarily work the quadriceps, glutes, hamstrings, and stabilizers, while the Bulgarian split squat (a single-leg variation with the rear foot elevated) increases demand on balance and unilateral strength. The squat differs from the hip hinge in that squats are knee-dominant with a more vertical shin, while hip hinges are hip-dominant with the shin mostly vertical and greater hamstring and glute focus. Proper glute bridges involve lying on the back with feet flat, driving through the heels to lift the hips, squeezing glutes at the top, and keeping shoulders on the ground.
Single-leg squat variations develop serious strength and require addressing common limitations. The pistol squat is a single-leg squat with the opposite leg extended forward; common limitations include insufficient ankle mobility, hip mobility, quad strength, and balance. Progressions include holding a counterweight, using a strap or band for assistance, or touching a box behind for support. The shrimp squat is a single-leg squat with the rear leg bent and the foot held behind, and the jumping pistol squat adds an explosive jump at the top. The sissy squat is a quad-focused variation that leans back while keeping the hips extended. Nordic hamstring curls are a kneeling exercise that lowers the torso forward using hamstring strength to control the descent, building posterior chain resilience. For calf development, proper calf raises involve standing on an edge, lowering heels below the toes, and raising up onto the toes through full range of motion. The quadriceps comprises four muscles (rectus femoris, vastus lateralis, vastus medialis, and vastus intermedius), with the rectus femoris being unique in crossing both the hip and knee joints, making it both a hip flexor and knee extensor. Knee valgus (inward collapse) during squats is prevented by glute medius activation.
Core training in calisthenics extends far beyond simple planks. A proper plank position has forearms on the ground, elbows under shoulders, body in a straight line, core engaged, and neutral spine; common mistakes include sagging hips, raised hips (pike position), holding breath, and not engaging the core. The hollow body hold lies on the back with the lower back pressed to the ground, arms overhead, legs extended and elevated, training the entire anterior core, hip flexors, and shoulder stabilizers. The arch body hold is the opposite position, lying face-down with arms and legs extended and lifted. Anti-rotation exercises train the core to resist rotational forces, with the dead bug being a foundational example: lying on the back alternating opposite arm and leg extensions while maintaining core stability. Hanging leg raises develop the lower abs and hip flexors by raising legs to parallel or higher while hanging from a bar, ideally using ab straps or slings to reduce grip fatigue. The ab wheel rollout trains the entire anterior core when performed with proper hollow body control. Lower back pain during hollow body holds often stems from the lower back arching off the ground rather than being pressed flat, indicating weak core engagement or anterior pelvic tilt, both correctable by strengthening glutes and abs while stretching hip flexors.