Exercise Library

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

Upper BodyLower BodyFull BodyPushPullLegsWarmupSupplementalFlexibilityRehab

Found 199 exercises

False Grip Hang
Active hang in rings with false grip.
Isometric
Intermediate
Ab Wheel Rollout
An exercise performed using an ab wheel to roll forward and backward while maintaining a rigid body position, intensely challenging core stability and strength.
Dynamic
Intermediate
Bent Arm Press to Handstand
The Bent Arm Press to Handstand is an advanced calisthenics exercise that requires significant upper body strength, balance, and control. To perform this exercise, start in a bent arm position with your hands placed shoulder-width apart on the ground. Engage your core and press through your hands to lift your body upward while keeping your elbows bent. As you rise, shift your weight forward and kick your legs up towards the ceiling, aiming to achieve a vertical handstand position. Focus on maintaining a straight body line and control your descent as you return to the starting position. This exercise primarily targets the shoulders, triceps, and core, making it an excellent choice for building upper body strength and stability.
Dynamic
Advanced
Overhead Dumbbell Triceps Extension
  1. Stand tall with your weight evenly distributed over both feet.
  2. Raise one arm and bend your elbow so the dumbbell is positioned behind your head.
  3. Support your working arm by placing your opposite hand on your upper arm to keep it stable.
  4. Slowly straighten your elbow and bring the weight directly overhead.
  5. Hold the contraction for 2 seconds.
  6. Slowly lower the weight back down behind your head and repeat.
Tip: Keep your abdominal muscles tight and do not arch your back during the movement.
Dynamic
Beginner
Good Morning
A hip-hinge movement performed with a barbell across the shoulders, bending forward at the hips while maintaining a neutral spine to target the posterior chain.
Dynamic
Beginner
Russian Twists
A rotational core exercise performed seated with elevated feet, twisting the torso from side to side.
Dynamic
Beginner
Pendulum
Lean forward and place one hand on a counter or table for support. Let your other arm hang freely at your side. Gently swing your arm forward and back. Repeat the exercise moving your arm side-to-side, and repeat again in a circular motion. Ensure you do not round your back or lock your knees. Repeat the sequence with the other arm.
Dynamic
Beginner
Toes-to-Bar
A challenging hanging exercise where you raise your feet to touch the bar you're hanging from, developing core strength and hip flexor power.
Dynamic
Intermediate
Dips
A bodyweight exercise that works the triceps, chest, and shoulders by lowering and raising the body on parallel bars.
Dynamic
Intermediate
Arch Hold
Lay face down on the floor with your arms extended overhead and legs straight. Simultaneously lift your chest, arms, and legs off the ground by contracting your glutes and lower back muscles. Keep your neck in a neutral position by looking at the floor. Focus on creating a long 'banana' shape with your body, maintaining tension throughout your entire posterior chain without excessively arching only at the lower back.
Isometric
Beginner
Romanian Deadlift (RDL)
The Romanian Deadlift focuses on strengthening the posterior chain, primarily targeting the hamstrings and glutes. Begin by standing with feet hip-width apart, holding a barbell or dumbbells in front of your thighs with an overhand grip. Keeping a slight bend in your knees, hinge at the hips, pushing them back as you lower the weight along your legs. Maintain a straight back and strong core throughout the movement. Lower until you feel a stretch in the hamstrings, then push through your heels to return to standing.
Dynamic
Intermediate
Handstand Pushup (Negative)
The Handstand Pushup (Negative) is a calisthenics exercise focused on controlling the descent from a handstand position. Begin by kicking up into a handstand. Once stable, slowly lower yourself by bending your arms, keeping your core tight and body straight. Control the movement as you descend until your head gently touches the ground.
Dynamic
Intermediate
Skin The Cat
A gymnastics rings exercise that involves rotating the body in a full circle while hanging from the rings, developing shoulder mobility and strength.
Dynamic
Intermediate
Ring Hamstring Curls
Ring Hamstring Curls are an effective exercise for targeting the hamstrings using gymnastics rings. To perform this exercise, start by lying on your back with your heels placed in the rings. Your body should be in a straight line from your shoulders to your feet. Engage your core and glutes, and then curl your heels towards your glutes by bending your knees. Keep your hips elevated throughout the movement to maintain tension on the hamstrings. Slowly return to the starting position and repeat. Focus on controlled movements to maximize muscle engagement.
Dynamic
Intermediate
Wall Pushups
Stand facing a wall with your arms extended out in front of you. Place your palms on the wall at shoulder height and shoulder-width apart. Lean forward slightly, with your feet flat on the ground, creating a slight angle with your body. Keep your body straight from head to heels. Slowly bend your elbows to lower your chest towards the wall, while keeping your elbows slightly tucked in. Pause briefly before pressing back to the starting position by straightening your arms. Maintain a controlled movement throughout the exercise.
Dynamic
Beginner
Knee Pushups
Knee pushups are a beginner-friendly variation of the standard pushup. Begin by positioning yourself on your hands and knees with your palms placed shoulder-width apart. Keep your body in a straight line from your head to your knees. Lower your chest towards the floor by bending your elbows while keeping them tucked close to your body. Press back up to the starting position. This exercise helps build strength in the chest, shoulders, and triceps while reducing the load typically placed on the core and lower body.
Dynamic
Beginner
Controlled Step-Down
Stand on a raised step or platform on one leg. Slowly lower your opposite foot down toward the floor by bending the knee of your standing leg, keeping your hips level and core engaged. Gently tap your opposite heel to the ground without shifting weight onto it, then press through the heel of your standing leg to return to the starting position.
Dynamic
Beginner
Standing Pancake Fold
A standing wide-legged forward fold mobility exercise that targets the adductors, hamstrings, and lower back.

How to perform:

  • Stand with your feet wide apart (roughly 1.5 to 2 times shoulder-width), toes pointing straight forward or slightly outward.
  • Keep your legs straight and knees locked without hyperextending.
  • Hinge at your hips and fold your torso forward with a flat back.
  • Lower your hands or forearms towards the floor, maintaining active extension through the spine.
  • Hold the stretch at your active end range while breathing deeply.
Isometric
Intermediate
Back to Wall Handstand
The Back to Wall Handstand is an excellent exercise for building upper body strength and improving balance. To perform this exercise, start by standing with your back against a wall. Kick your legs up while keeping your core engaged and your body straight. Ensure that your hands are shoulder-width apart and firmly planted on the ground. As you ascend, focus on pushing through your shoulders and keeping your head neutral. Hold the position for as long as you can, maintaining control and stability. This exercise primarily targets the shoulders, triceps, and core, making it a great addition to any strength training routine.
Isometric
Intermediate