Exercise Library

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

Upper BodyLower BodyFull BodyPushPullLegsWarmupSupplementalFlexibilityRehab

Found 199 exercises

Active Hang
The Active Hang is an isometric exercise performed on a pull-up bar. Begin by gripping the bar with your hands shoulder-width apart. Engage your core and slightly retract your shoulder blades, keeping your arms straight. Your body should hang with tension, ensuring your scapulae are actively engaged and not relaxed. Maintain this position for the desired amount of time, keeping your legs together and slightly in front for balance. Focus on breathing evenly, and avoid swinging or excessive movement. This exercise helps to strengthen your back, shoulders, and arm muscles, serving as a foundation for more advanced pull exercises like pull-ups.
Isometric
Beginner
Skill
Wall Assisted Handstand Pushups
Kick up into a handstand against a wall with your back facing it. Lower yourself under control by bending your elbows until your head lightly touches the ground. Aim to form a tripod shape with your head and hands, meaning your head should be slightly in front of your hands at the bottom of the movement. Press back up to the starting position until your arms are fully extended. Maintain a tight core and glutes throughout the movement to prevent excessive arching of the lower back.
Dynamic
Intermediate
Standing Resistance Band Row
Attach a resistance band to a stable object at waist height. Stand facing the anchor point, holding the band with your elbow bent and at your side. Keeping your arm close to your body, slowly pull your elbow straight back while squeezing your shoulder blades together. Slowly return to the starting position and repeat.
Dynamic
Beginner
Sleeper Stretch
The Sleeper Stretch is a common exercise used to improve internal rotation of the shoulder and stretch the posterior capsule. Lie on your side on a firm surface with the shoulder you want to stretch underneath you. Bend your arm at a 90-degree angle with the elbow in line with the shoulder. Use your other hand to gently push your forearm down towards the floor. Stop when you feel a stretch in the back of your shoulder and hold for 30 seconds. Tip: Do not bend your wrist or press down on your wrist; apply pressure to the forearm instead.
Isometric
Beginner
L-sit Pullups
A combination of a pullup and an L-sit, targeting the back, arms, and core simultaneously.
Dynamic
Advanced
Scapular Pushups
Scapula pushups are a great exercise to improve shoulder stability and mobility. Begin in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Keep your arms straight and allow your shoulder blades to move together as you lower your chest slightly, then push them apart as you return to the starting position. Focus on the movement of the scapulae, keeping the core engaged throughout the exercise. This exercise is excellent for warming up the shoulders and improving scapular control.
Dynamic
Beginner
Lat Pulldown
A machine exercise that simulates the pullup motion, targeting the back muscles by pulling a bar down toward the chest.
Dynamic
Beginner
Handstand Shrugs
Handstand shrugs focus on scapular elevation while in an inverted position, which is essential for a stable handstand. 1\\. Start in a handstand position (facing the wall is recommended for better alignment and safety). 2\\. Keep your arms completely locked out at the elbows throughout the entire movement. 3\\. Lower your body slightly by allowing your shoulders to 'sink' towards your ears (scapular depression). 4\\. Push hard through your palms to shrug your shoulders upwards towards the ceiling as high as possible (scapular elevation). 5\\. Hold the peak contraction briefly before repeating. Maintain a hollow body position and keep your core engaged.
Dynamic
Intermediate
Bar Front Support
The Front Support is a fundamental isometric position. Jump or lift yourself onto the bar so your hips are near the bar and your arms are straight. Ensure your elbows are fully locked and your shoulders are actively depressed (pushed down away from your ears). Maintain a slight hollow body position by engaging your core and glutes, keeping your legs together and toes pointed. Avoid shrugging your shoulders or letting your chest collapse forward.
Isometric
Beginner
Scapular Pullups
A pullup variation designed to strengthen the scapular muscles and improve upper back stability.
Dynamic
Beginner
German Hang
The German Hang is an essential mobility and strength exercise for gymnastics and calisthenics. Technique: Start by hanging from a bar or rings with a pronated grip. Pull your knees to your chest and rotate your body backward through your arms (Skin the Cat movement) until your legs point toward the floor and your arms are extended behind your back. Focus on keeping your arms completely straight and allow your shoulders to open up. Maintain a controlled position and breathe deeply to improve shoulder extension flexibility. This exercise is a key prerequisite for the Back Lever.
Isometric
Intermediate
Skill
Wall Balls
Wall balls are a dynamic full-body exercise that combines a squat with a medicine ball throw. To perform this exercise, stand facing a wall at arm's length with your feet shoulder-width apart. Hold a medicine ball at chest level with both hands. Begin by squatting down, keeping your chest up and your back straight. As you rise from the squat, use the momentum to throw the ball up against the wall, aiming for a target height (usually around 8-10 feet). Catch the ball as it comes back down and immediately transition into the next squat. This exercise requires coordination, timing, and power, engaging multiple muscle groups simultaneously.
Dynamic
Intermediate
Chest to Bar Pullups
A variation of the pullup where the chest is brought to the bar, engaging a greater range of back and arm muscles.
Dynamic
Advanced
Kettlebell Swing
The Kettlebell Swing is a powerful exercise targeting multiple muscle groups, primarily focusing on the glutes and hamstrings while also engaging the core. Begin by standing with your feet shoulder-width apart, holding the kettlebell with both hands. Hinge at the hips and slightly bend your knees, swings the kettlebell backward between your legs. Drive through your heels, extend your hips, and swing the kettlebell forward to shoulder height using the momentum generated from the lower body. Keep your core engaged and arms relaxed throughout. Allow the kettlebell to swing back between your legs again, and repeat the motion fluidly.
Dynamic
Intermediate
Plank
An isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time.
Isometric
Beginner
Press to Handstand
The Press to Handstand is an advanced calisthenics exercise that requires strength, balance, and control. Begin in a standing position with your feet together. Bend forward at the hips, placing your hands shoulder-width apart on the ground. Engage your core and shift your weight onto your hands. With control, lift your legs off the ground, keeping them straight, and press them upwards into a handstand position. Maintain a tight core and straight body line as you hold the handstand. To return, lower your legs with control back to the starting position.
Dynamic
Advanced
Wrist Warmup
Prepare your wrists for weight-bearing exercises with a sequence of dynamic stretches. Check out the attached Youtube Tutorials.
Dynamic
Beginner
Bicep Curls
Bicep curls are a fundamental exercise for building strength and size in the biceps. To perform this exercise, stand with your feet shoulder-width apart, holding a dumbbell in each hand with your arms fully extended at your sides. Keep your elbows close to your torso and curl the weights upward by flexing your elbows, ensuring that only your forearms move. Squeeze your biceps at the top of the movement, then slowly lower the weights back to the starting position. Maintain a controlled motion throughout the exercise to maximize muscle engagement and minimize the risk of injury.
Dynamic
Beginner
Goblet Squat
The Goblet Squat is an excellent exercise for building lower-body strength and improving squat mechanics. Hold a dumbbell or kettlebell close to your chest with both hands, gripping it like a goblet. Stand with your feet slightly wider than shoulder-width apart. Lower your hips back and down as if sitting in a chair, keeping your chest upright and your core engaged. Ensure your knees stay in line with your toes. At the bottom of the movement, your elbows should be inside your knees. Push through your heels to return to the starting position while maintaining a flat back throughout the movement.
Dynamic
Beginner
Tucked Back Lever
The Tucked Back Lever is an intermediate static hold that builds the foundational straight-arm strength required for the full Back Lever. Start by hanging from the bar or rings, then pull your knees to your chest and rotate backward (Skin the Cat style) until your back is parallel to the ground. Keep your arms completely straight throughout the movement. Focus on pushing the bar or rings down toward your hips to engage your lats and keep your shoulders active. Maintain a rounded upper back and keep your knees tucked tightly to your chest to reduce the leverage.
Isometric
Intermediate
Skill