Exercise Library

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

Upper BodyLower BodyFull BodyPushPullLegsWarmupSupplementalFlexibilityRehab

Found 199 exercises

Ring Muscle Up
The Ring Muscle Up is a complex upper body exercise that combines a pull-up and a dip in one fluid motion. To perform this exercise, start by hanging from the rings with a false grip, where your wrists are above the rings. Initiate the movement by pulling yourself up explosively, keeping the rings close to your body. As you reach the top of the pull-up, transition by rotating your wrists and pushing your chest over the rings. Finish by pressing down into a dip position, fully extending your arms. Control the descent back to the starting position. This exercise requires significant upper body strength and coordination.
Dynamic
Advanced
Skill
Advanced Tuck Planche
The Advanced Tuck Planche is a challenging exercise that targets the upper body and core. Begin by positioning yourself in a tuck planche position, with your hands on the ground and knees tucked into your chest. Your arms should be straight, and your body should be parallel to the ground. Engage your core and maintain a straight line from your shoulders to your wrists. Hold this position, focusing on balance and control. This exercise requires significant upper body strength and core stability.
Isometric
Intermediate
Wrist Extensor Stretch
Extend one arm horizontally in front of you with your palm facing down. Use the other hand to gently push the back of your hand down and towards your body. Keep your elbow fully locked out to maximize the stretch across the top of your forearm. Hold the position statically for the prescribed time and repeat on the other side.
Isometric
Beginner
Side Plank
Lie on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to feet. Hold the position without letting your hips sag. Keep your neck neutral and your top arm either on your hip or extended towards the ceiling.
Isometric
Beginner
One Arm Chinup
The one arm chin-up is an advanced exercise that requires significant upper body strength and control. Begin by gripping a pull-up bar with one hand, using an underhand grip. Engage your core and pull your body upwards, focusing on using your back and arm muscles to lift yourself until your chin is above the bar. Keep your body as stable as possible, avoiding swinging or using momentum. Lower yourself back down with control, maintaining tension in your muscles throughout the movement.
Dynamic
Advanced
Tuck Front Lever Raise
The Tuck Front Lever Raise is a dynamic exercise to build the specific pulling strength needed for the front lever.
  • Hang from the bar or rings with a shoulder-width overhand grip.
  • Pull your knees toward your chest into a tight tuck position.
  • Keeping your arms completely straight, pull your body upward by engaging your lats and shoulders until your hips are level with your shoulders and your back is parallel to the floor (or higher).
  • Focus on keeping the scapula depressed (shoulders away from ears) and retracted.
  • Lower yourself back down slowly and with control to the initial tucked hanging position.
  • Do not use momentum or swing; the movement should be driven entirely by your upper body strength.
Dynamic
Intermediate
Cossack Squat
Stand with a wide stance, feet pointing slightly outward. Shift your weight to one side and lower your hips into a deep squat on that leg. Keep the opposite leg fully extended with the toes pointing up and the heel resting on the ground. Maintain an upright torso, keep your foot flat on the squatting side, and sink as deep as your hip mobility allows. Drive through the heel of the bent leg to return to the starting position before switching sides.
Dynamic
Intermediate
Ring Muscle Up (Negative)
The Ring Muscle Up Eccentric is a controlled exercise focusing on the downward phase of the muscle-up movement. Begin by getting into the top position of a ring muscle-up, with your arms fully extended and your body above the rings. Slowly lower yourself down, maintaining control throughout the descent. Keep your core engaged and your body straight as you transition from the dip position to the pull-up position, and finally to a dead hang. This exercise helps in building strength and control necessary for the full muscle-up.
Dynamic
Advanced
Leg Lift (Yoga Block)
Sit on the floor with your legs straight out in front of you and place a yoga block upright next to one foot. Place your hands on the floor next to your hips and maintain a tall posture with an engaged core. Smoothly lift your straight leg up and over the yoga block without leaning your torso backward or touching the block. Lower it with control and repeat before switching sides.
Dynamic
Beginner
Rear Delt Flies
Rear Delt Flies are an excellent exercise for targeting the posterior deltoids and upper back muscles. To perform this exercise, stand with your feet shoulder-width apart and hold a dumbbell in each hand. Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged. Let your arms hang down in front of you with a slight bend in the elbows. Exhale as you lift the weights out to the sides, squeezing your shoulder blades together at the top of the movement. Inhale as you slowly lower the weights back to the starting position. Focus on controlled movements and avoid using momentum to lift the weights.
Dynamic
Intermediate
Human Flag
An advanced static hold where the body is held horizontally to the side of a vertical pole, requiring tremendous strength and body control.
Isometric
Advanced
Chest to Wall Handstand
The Chest to Wall Handstand is an isometric exercise that focuses on building strength and balance in the upper body and core. To perform this exercise, start by facing a wall and place your hands shoulder-width apart on the ground, about a foot away from the wall. Kick up into a handstand position with your chest facing the wall. Keep your body straight and engage your core to maintain balance. Your toes should lightly touch the wall for support. Hold this position for the desired amount of time, focusing on keeping your shoulders active and your body aligned.
Isometric
Intermediate
Skill
Leg Assisted Ring Muscle Up
The Leg Assisted Ring Muscle Up is a progression exercise to help build the strength and technique needed for a full ring muscle up. Begin by setting the rings at a height where you can comfortably reach them while standing. Start with your feet on the ground or a box to assist with the movement. Grip the rings with a false grip, ensuring your wrists are above the rings. Pull yourself up explosively, using your legs to assist as needed, transitioning your chest over the rings. Finish by pressing up into a dip position. Focus on maintaining control throughout the movement and gradually reduce leg assistance as you build strength.
Dynamic
Intermediate
Jump Squat
The jump squat is a dynamic exercise that combines a traditional squat with a jump to increase power and explosiveness. Begin by standing with your feet shoulder-width apart. Lower your body into a squat position by bending your knees and pushing your hips back, keeping your chest up and your back straight. From the squat position, explosively jump upwards, extending your legs fully and swinging your arms to gain momentum. Land softly back into the squat position, ensuring your knees are aligned with your toes. Repeat the movement for the desired number of repetitions.
Dynamic
Intermediate
Straddle Human Flag
The Straddle Human Flag is an advanced isometric hold where the body is held parallel to the ground while gripping a vertical pole or bar. Grasp the pole with one hand in a high position (pulling) and the other in a lower position (pushing). Kick or lift your legs into a horizontal position, keeping them spread wide in a straddle to reduce the leverage and make the hold slightly easier than the full version. Focus on keeping your bottom arm locked out and pushing hard, while the top arm pulls. Engage your obliques and core intensely to maintain a straight line from your head to your hips.
Isometric
Advanced
Skill
Band External Rotation
  1. Attach a resistance band to a stable anchor point at waist height.
  2. Stand sideways to the anchor and grasp the band with the hand furthest from it.
  3. Bend your elbow to 90 degrees and keep it tucked firmly against your side. You can place a rolled-up towel between your elbow and ribs to ensure proper form.
  4. Rotate your forearm outward away from your body as far as comfortable while keeping the elbow fixed at your side.
  5. Squeeze your shoulder blade toward the spine at the end of the movement.
  6. Slowly return to the starting position under control.
Dynamic
Beginner
Tuck Front Lever Rows
Tuck Front Lever Rows are a challenging bodyweight exercise that targets the upper body, particularly the back and arms. To perform this exercise, start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart. Tuck your knees towards your chest, engaging your core to maintain a tucked position. Lean back slightly and pull your chest towards the bar by engaging your back muscles, keeping your elbows close to your body. Lower yourself back to the starting position with control. This exercise requires significant upper body strength and core stability.
Dynamic
Intermediate
Tricep Extensions
An isolation exercise where weights are pushed by extending the elbow, specifically targeting the triceps muscles.
Dynamic
Intermediate
Tucked Human Flag
Start by gripping a vertical pole or stall bars with one hand high in a pulling position (palm facing you) and one hand low in a pushing position (palm facing away). Kick or lift your body into a horizontal position while keeping your knees tucked tightly to your chest. Focus on pushing hard with the bottom arm and pulling with the top arm to keep your body level. Engage your obliques and core to prevent your hips from sagging or rotating.
Isometric
Intermediate
Skill
Open Books
The Open Book exercise is a mobility movement designed to improve thoracic spine rotation and stretch the chest.
  • Lie on your side with your knees and hips bent at 90 degrees (fetal position).
  • Extend both arms straight out in front of you, stacking your palms together.
  • Keeping your knees glued together and firmly on the floor, lift your top arm and rotate it up and over to the other side.
  • Follow your moving hand with your gaze, allowing your upper back to rotate.
  • Try to touch your shoulder to the floor on the opposite side while keeping your hips stationary.
  • Hold for a second at the end range, then slowly return to the starting position.
Dynamic
Beginner