Exercise Library

Browse calisthenics exercises with tutorials, progressions, and equipment requirements.

Upper BodyLower BodyFull BodyPushPullLegsWarmupSupplementalFlexibilityRehab

Found 199 exercises

The Kipping Muscle Up uses explosive momentum and dynamic body positioning to transition from a pull-up into a dip above the bar.

Technique:

Setup & Grip: Hang from the bar with an overhand grip slightly wider than shoulder-width, thumbs wrapped around the bar.
The Kip Swing: Initiate a fluid kip swing by transitioning from an arch position (chest forward, feet back) to a hollow body position (feet forward, core tight).
The Drive: As your body swings backward into the hollow position, aggressively drive your hips upward toward the bar while pulling down hard with straight arms.
The Transition: At the peak of your elevation, throw your chest forward over the bar by aggressively shifting your wrists and pulling the bar to your lower chest/hips.
The Press: Finish the movement by pressing straight up through your triceps and chest into a support position with arms fully extended.
Descent: Lower down under control by pushing your hips away from the bar and smoothly re-entering the swing for the next repetition.

Dynamic

Intermediate

Skill

Archer Pullups

Start by hanging from a pull-up bar with a wide overhand grip. Pull your body up toward one hand while keeping the opposite arm straight and extending it along the bar. Focus on using the pulling arm for the majority of the effort. Your chest should reach the level of your pulling hand while your body remains rigid. Lower yourself under control and repeat on the opposite side.

Dynamic

Advanced

Candle

Lie on your back with your arms by your sides. Lift your legs and hips off the floor, reaching your toes toward the ceiling. Support your lower back with your hands if necessary, or keep your arms flat on the floor for a greater challenge. Aim to form a straight vertical line from your shoulders to your toes, engaging your core and glutes to maintain stability and avoid collapse in the hips.

Isometric

Beginner

Skill

Farmer's Walk

The Farmer's Walk is a functional strength exercise that engages the entire body. To perform it, stand upright with feet shoulder-width apart and grip a heavy object in each hand, such as dumbbells or kettlebells. Keep your back straight, chest up, and shoulders retracted. Walk forward in a steady and controlled manner, maintaining a tight core to prevent excessive swinging of the weights. Focus on short, brisk steps and a steady pace, aiming to cover a certain distance or set time duration.

Dynamic

Beginner

Mountain Climbers

A dynamic full-body exercise performed in a plank position while alternately bringing knees to chest in a running motion.

Dynamic

Beginner

Tuck Handstand for Reps

Start in a solid handstand position with your body fully extended. Slowly lower your knees toward your chest by flexing your hips and knees, entering a compact tuck position while maintaining shoulder stability. Once in the tuck, engage your core and shoulders to push your legs back up into a straight handstand. Focus on keeping your weight centered over your palms and avoid arching your back during the transition.

Dynamic

Advanced

Skill

Straddle Front Lever Negativ

Start in an inverted hang on the bar or rings. Open your legs into a wide straddle position. While keeping your arms completely straight, slowly lower your body until you reach a horizontal position, and then continue until you are hanging vertically. Maintain a flat back and an engaged core throughout the entire range of motion. Focus on pushing the bar or rings down toward your hips to engage the lats. The goal is to control the descent as slowly and evenly as possible.

Dynamic

Advanced

Pike Hold

Start in a plank position. Walk your feet toward your hands while keeping your legs straight and your hips high in the air, forming an inverted 'V' shape. Your hands should be shoulder-width apart, pressing firmly into the ground. Focus on pushing through your shoulders to create a straight line from your wrists to your hips. Keep your head between your arms, looking back towards your feet. Engage your core and hold this position while maintaining tension throughout the upper body.

Isometric

Beginner

Front Squats

A squat variation where the barbell is held across the front of the shoulders, placing greater emphasis on the quadriceps and core while reducing lower back stress.

Dynamic

Intermediate

Jumping Jacks

Jumping Jacks are a full-body exercise that involves jumping to a position with the legs spread wide and the hands touching overhead, then returning to a position with the feet together and arms at the sides. This exercise is great for warming up as it increases heart rate and engages multiple muscle groups. To perform a Jumping Jack, start by standing upright with your feet together and arms at your sides. Jump up, spreading your legs shoulder-width apart while simultaneously raising your arms above your head. Quickly return to the starting position and repeat.

Dynamic

Beginner

90 Degree Pushups

The 90 degree pushup is an advanced calisthenics move that combines a handstand and a bent-arm planche.

Start in a stable handstand position, either on the floor or parallettes.
Slowly lower your body while simultaneously leaning your shoulders forward. Your goal is to keep your body straight as it moves from vertical to horizontal.
Once you reach the bottom position (the bent-arm planche where your body is parallel to the ground and elbows are at a 90-degree angle), pause briefly.
Push back up by driving your shoulders back and extending your arms, returning to the handstand position.
Maintain full body tension and a hollow body position throughout the entire movement.

Dynamic

Advanced

Skill

Forearm Stand

The forearm stand, also known as Pincha Mayurasana, is an inversion that focuses on shoulder strength, stability, and core control. To perform it, place your forearms on the ground, shoulder-width apart and parallel. Distribute your weight evenly across your palms and forearms. Walk your feet toward your elbows, lifting your hips high into a 'Dolphin' position. Engage your core and kick or press up into a vertical position. Ensure your shoulders are stacked directly over your elbows and actively push into the ground to avoid sinking into the joint. Keep your legs squeezed together and your core tight to maintain a straight line and prevent excessive arching in the lower back.

Isometric

Intermediate

Skill

RMU Negative + Transition Reverse

This is an advanced drill to master the Ring Muscle Up (RMU) transition. Start at the top of a ring dip with a full lockout. Slowly lower yourself (eccentric phase) through the dip until your shoulders are close to the rings. Maintain a false grip if possible. Carefully transition through the 'catch' phase of the muscle up until you reach the top of the pull-up position. At this critical point—the deepest part of the transition—stop your descent and immediately attempt to reverse the movement by pressing your shoulders forward and up, rotating back through the transition into the dip position.

Dynamic

Advanced

Adductor Rock-Backs

Start on all fours with one leg extended straight out to the side, foot flat on the floor. Keep your spine neutral and hands under your shoulders. Slowly rock your hips back toward your heels until you feel a comfortable stretch in the inner thigh of the extended leg. Pause briefly, then rock forward to the starting position. Repeat for repetitions before switching sides.

Dynamic

Beginner

Negative Muscle Up

The negative muscle up focuses on the eccentric phase of the movement to build the necessary strength and coordination for the full muscle up. Start at the top of the bar or rings in a support position with locked arms. Lower yourself slowly into a deep dip. As you reach the bottom of the dip, lean back slightly to navigate the transition, letting your elbows move from above to below the hands with maximum control. Continue to lower yourself through the eccentric pull-up phase until your arms are fully extended. Maintain a tight core and avoid dropping quickly through the transition.

Dynamic

Intermediate

Seated Pullups

Seated pullups are an excellent regression for standard pullups. Sit on the floor or a bench directly under a bar or rings. Grasp the bar with an overhand grip. Keeping your feet on the ground to assist the movement, pull your chest toward the bar by driving your elbows down and back. Focus on engaging your back muscles rather than just pulling with your arms. Control the descent back to the starting seated position. The exercise is best performed with gymnastic rings

Dynamic

Beginner

Unilateral Hip Thrusts

Unilateral Hip Thrusts focus on one leg at a time, targeting the gluteus maximus and strengthening the posterior chain. To perform this exercise, begin seated on the ground with your upper back resting against a bench or elevated surface. Place one foot flat on the ground and extend the other leg straight out. Drive through the heel of the grounded foot, lifting your hips towards the ceiling while maintaining a straight extended leg. Squeeze your glutes at the top of the movement, ensuring your hips are aligned and your core is engaged. Slowly return to the starting position. Repeat for the desired number of reps before switching legs.

Dynamic

Intermediate

Monkey Bar Swings

Start by hanging from the first bar with both hands. Initiate a rhythmic swing by using your hips and legs. As your momentum carries you forward, release one hand and reach for the next bar. Aim to catch the next bar at the peak of your forward swing. Keep your core engaged and maintain a controlled grip throughout the movement to stabilize your body and transition smoothly from one bar to the next.

Dynamic

Intermediate

Pseudo Pushups

Pseudo pushups are a variation of the traditional pushup that emphasizes the anterior deltoids and pectoral muscles. To perform this exercise, start in a standard pushup position with your hands placed slightly wider than shoulder-width apart. Shift your weight forward so that your shoulders are in front of your wrists. This forward lean increases the load on the shoulders and chest. Lower your body by bending your elbows, keeping them close to your body, until your chest nearly touches the ground. Push back up to the starting position, maintaining the forward lean throughout the movement. This exercise requires significant shoulder strength and stability.

Dynamic

Intermediate

Reverse Hyperextension

An exercise performed on a specialized bench where the legs are raised backward while the upper body remains stationary, targeting the posterior chain with minimal spinal compression.

Dynamic

Intermediate