Single leg squats like lunges, pistol squats, and step-ups are fantastic progressive calisthenics leg exercises. They are great for building functional lower body strength, but they often fall short on their own for building the leg size many people want.
I always recommend hamstring curls and sissy squats as supplemental techniques for bodyweight bodybuilding.
Calisthenics lower body micro workout:
#1 Warm up with any light squat or lunge techniques you like to wake up the lower body.
#2 Perform the following circuit 2x
- Suspension hamstring curls for 8-12 reps
- Hover lunges, step-ups, or pistol squat variation of your choice for 6-8 reps/side.
- Sissy squats for 12-15 reps.
#3 Finish with 30 seconds of jump squats or lunges.
R.D.P. Books and equipment resources available at https://www.reddeltaproject.com