Training for your legs & lower body: thighs, butt (glutes)
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Training for your legs & lower body: thighs, butt (glutes)

Get stronger and more toned legs without going to the gym with these calisthenics exercises for your legs
3.9 (4 ratings)
Instead of using a simple lifetime average, Udemy calculates a course's star rating by considering a number of different factors such as the number of ratings, the age of ratings, and the likelihood of fraudulent ratings.
3,681 students enrolled
Last updated 3/2016
Current price: $10 Original price: $20 Discount: 50% off
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  • 1 hour on-demand video
  • 1 Article
  • Full lifetime access
  • Access on mobile and TV
  • Certificate of Completion
What Will I Learn?
  • Sculpt stronger and better looking legs
  • Understand how to tone their lower body
  • Do these exercises without needing to join a gym
  • Do the exercises in which it also gives you a cardio workout
  • Become more fit, have great looking legs, and get compliments on them
  • Learn basic and advanced variations of the exercises, which makes the course useful as you start and become better
View Curriculum
  • Speak enough English to follow the course lectures
  • Be able to do at least moderate physical activity to do the exercises shown in the lectures

In this course you will learn how to get stronger and better looking legs while at the same time helping you become faster, more agile, and quicker. Additionally, having stronger leg muscles can help you decrease your risk of injury by adding stability and support to your knee and other joints.

You do not need to join a gym or buy any exercise equipment. The exercises are all natural calisthenics exercises, and use your own body weight as resistance. You can do these exercises at home, at your local park, or even in your office during your break.

Start Looking More Lean And Making Yourself Faster And Quicker Today

Go ahead and sign up for this course, and start learning how you can make your legs more muscular, better looking, and generally stronger, starting today. There is no risk for signing up because if you feel that the course isn't what you were looking for, you can just get a refund because all Udemy courses come with a 30-day money back guarantee.

Who is the target audience?
  • This course is for people who want to get into better shape
  • This course is for people who don't like the gym
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Curriculum For This Course
33 Lectures
Course Introduction
3 Lectures 03:11

More instructor and course introductions

Alex Genadinik (second instructor) introduction
20 Lectures 26:33

This part of the training focuses on basic squat exercises. Joe shows us how to do the basic squat in order to minimize risk of injury and maximize the exercise benefits you get for your muscles. With almost all these exercises, the technique with which you do them is very important. With the correct technique you will get good results.

Basic squats

Another advanced variation of the basic squat is the side squat where you maintain the basic squat position, but add little hops from side to side. This keeps the leg muscles constantly engaged, and each little hop adds extra resistance to your squat. You can also hop front and back as a variation to the side to side hops.

Side squats

Advanced squat variation to get even more health benefits and build more leg and butt muscles. When regular squats become too easy for you to do, to make it harder for yourself you can add more repetitions, weight resistance (although with calisthenics we don't use extra weight) or add extra difficult elements to the basic squat. In this part of the training we show you how to do an advanced variation of the squat called squat jump.

Advanced squats: squat jumps

Lunches are great exercises to strengthen and tone your butt and thigh muscles. This is another great exercise that you can do anywhere and doesn't require a lot of space. The basic lunge is a very age-proven exercise, and is a must for any leg training or toning routine. You can alternate between forward lunches and back lunges to hit more of the muscles of your leg.


Alternating advanced luges with lunch hops is a good exercise, and one of my favorites. It simulates the running motion, helps you with stability during exercise, can add to your cardio routine, and really helps to stress the leg muscles much more than when you do the basic lunge because there is more resistance against the leg muscles during the jumps during which you alternate the lunge legs.

Advanced lunges: alternating jumping lunges for quickness and explosiveness

Lunge twists are another advanced lunge variation that ads some core training to the leg training that you get with the basic lunge exercise routine.

Lunge twists and advanced lunge variations

Lunge hops in one place are also a good way to add extra resistance when exercising the leg muscles. And if you want to make this exercise even more difficult for yourself, add time or number of repetition to your routine. Also, you can add different lunges and alternate between them to give your muscles even more of a workout.

Advanced lunges: lunge hops

You can add a combination of squats and lunges to your calisthenics exercise routine. You can switch from lunge to squat to lunge to squat again. This will add a cardio element to your exercise routine, make it a little but more different and fun, and give your muscles even more of a workout.

More advanced squat and lunge combinations

The correct technique for doing the lunches and the squats. Many people don't have correct technique, and don't get the full benefits from these exercises. So the better your technique is, the more you will get from doing each squat or lunge.

Proper squat and lunge technique

If you have leg injuries associated with your hips or knees, in this video Joe shows lunge modifications you can try to do in order to decrease chances of aggravating your old knee or leg injuries.

Squat and lunge modifications for people with knee problems

In this part of the training, we show how to add quickness and speed drills to your exercise routine to make sure that whatever you are training for, you also become faster and quicker. If you are training for sports, it is important to add speed and quickness to your exercise routine so that you can perform better on the field.

Quickness, agility, and foot-speed drills

Wall squats are a great way to really stress your thigh muscles and make them burn. You can see if you can hold a wall squat for 15 seconds. And if you can do 15 seconds, just add more time like 30 seconds, 45 seconds, and if you are good to a minute or more. I promise, you will really feel the burn.

Wall squats

Toe taps are good to do as a part of your cardio routine, and to help you increase your quickness. Try to see if you can do them faster. This exercise gets your full leg working, and also adds a good stretch to your thigh muscles. You can do it slowly while stretching, and once your exercise routine is in full swing, you can try the same exercise for speed to see how much quickness you can generate.

Toe taps

Butt kickers are another exercise that helps you work on your quickness if you do them for speed, and is also a good part of a stretching routine.

Butt kickers

Knee raises are some of my favorite exercises because they help you with quickness, are a great part of your cardio exercise routine, and are also great stretches you can do during your stretching routine.

Preview 01:16

These side lunges help to improve your stability, agility, quickness. They are great exercises if you want to train to be quicker, and especially quicker at moving from side to side.

Skater side lunges

Advanced variations: combining lower body, upper body and cardio in one movement

Another advanced combination: pushup to squat-jump to jump

In this part of the training, Joe shows us how to increase quickness and explosiveness with 3 different calf exercises that you can add to your leg workout routine. When exercising your legs, don't forget about your calf muscles. The calf muscles will help you with quickness, stability, agility, speed and will help to prevent injuries around the knee by making the entire area around the knee stronger.

3 calf muscle exercises to increase explosiveness and acceleration

Try these hamstring exercises to improve your speed, and overall leg strength. Hamstrings play a big part in your running speed, and how toned and in-shape your leg looks.

Hamstring exercises to improve speed and acceleration
The Core: Abs & Back
4 Lectures 04:19
Abs and back intro

In this part of the training, you will learn the basic ab workout position that many of the additional ab exercises start from. If you create an ab workout routine, you can alternate many different ab workouts, and after each different exercise, you can come back to this basic ab position. This makes for a great ab routine because it never takes the tension away from your abs, and continues to stress the ab muscles.

Basic ab workout position from which the other exercises will follow

V-ups are a good ab exercise because it forces you to also work on your stability, and engages more of your core than the typical sit up or crunch. On the way up and down in your v-up, you must keep control of your body, and your whole core is engaged in the process of keeping things stable. When you start, do this exercise slowly so that you can focus on maintaining your stability on the way up and down.


Advanced v-ups are good ab exercises that give you a little bit more of a challenge than regular v ups.

Advanced v-ups
1 Lecture 11:14

In this part of the training, Joe explains when you should stretch, how you should stretch, and whether you should stretch before a workout or after a workout. The answer is that you want to stretch before a workout and after a workout. The main difference is that you never want to stretch cold muscles. Before stretching, do a little bit of physical activity that is nice and easy. So you start with basic and simple exercises for a few minutes just to do a small warmup. After the small warmup, you stretch your muscles and focus on your joints like your ankles, knees, hips, shoulders, neck, and elbows. Joe shows how to loosen up the body from the upper body to the lower body. First he focuses on loosening the neck from side to side and then front and back. After that he loosens up his shoulders with small circles going forward and then going back. After that he does the cross-arm shoulder stretch. After that he loosens up the elbows by rotating them out and then in. After that he rotates the wrists side to side. After that Joe shows how to stretch the rib cage. After stretching the ribs, Joe shows how to stretch the hips, and after that he loosens up the lower back, then the hips, knees and ankles.

Preview 11:14
2 Lectures 04:11

In this part of the course you learn how to work up to your first pull up if you are not able to do pull ups yet. There are two kinds of pull ups: where your hands are facing out and where your hands are facing in. The type where your palms are facing out is easier to do at first because your biceps are engaged. The pull up is one of the all time best calisthenics exercises because it works your back and arms in a natural way.

How to work up to your first pull-up

Doing pull-ups
Natural ways to improve performance (more coming in October and late 2015)
1 Lecture 02:24
Natural ways to improve performance (more coming in October and late 2015)
2 Lectures 09:46
Please take a second to add a review of this course or tell me how to improve it

Bonus lecture
About the Instructor
Alex Genadinik
4.4 Average rating
4,097 Reviews
94,643 Students
111 Courses
Love helping you succeed: 90,000 students & 100 courses

3-time best selling Amazon author, creator of top entrepreneur mobile apps, and host of a popular business and marketing channel on YouTube.

I am the creator of the Problemio business apps which are some of the top mobile apps for planning and starting a business with 1,000,000+ downloads across iOS, Android and Kindle.

I am also an author of three business books (marketing to reach 1,000,000 people, on starting a business, and on the mobile app business).

I am also a business coach. On my apps and in my private coaching practice I have helped over 1,000 entrepreneurs. That means I can probably help you quite a bit as well.

My areas of expertise are mobile apps, software engineering, marketing (SEO and social), and entrepreneurship.

I created over 100 courses on Udemy with 90,000+ students by whom I am humbled and who I try to help any way I can!

Joey Zanca
4.2 Average rating
218 Reviews
17,222 Students
10 Courses
20+ years of boxing, kickboxing, MMA, and martial arts

Doing boxing and kickboxing since I was 4 years old. I currently work as a personal trainer and an MMA fighting trainer. I have trained a number of winning MMA fighters.

My experience:

10 years boxing

10 years kickboxing

10+ years martial arts

10+ years grappling

7+ years personal fitness trainer

5+ years MMA fighting trainer

Current Fitness coordinator for Title Boxing Club

Program Director for Mutant MMA