Exercise Library

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

Upper BodyLower BodyFull BodyPushPullLegsWarmupSupplementalFlexibilityRehab

Found 199 exercises

Attach a resistance band to a stable object at about chest or shoulder height.
Stand holding the band with your elbow bent 90° and raised to shoulder-height, forming a 'L' shape with your arm.
Keeping your shoulder and elbow level, slowly rotate your forearm upward until your hand is in line with your head.
Slowly return to the starting position and repeat.
Ensure your elbow stays in line with your shoulder throughout the movement and avoid shrugging.

Dynamic

Beginner

A unilateral hip-hinge movement performed standing on one leg while extending the other leg backward, challenging balance while targeting the hamstrings and glutes.

Dynamic

Intermediate

Straddle Front Lever Rows

The Straddle Front Lever Row is an advanced pulling exercise that combines isometric hold strength with dynamic rowing power. Begin by hanging from a bar or rings. Pull yourself into a straddle front lever position, where your body is parallel to the ground with legs spread wide in a 'V' shape. Keep your core tight, glutes engaged, and back flat. From this horizontal position, perform a rowing motion by pulling your body up towards the bar or rings until they touch your mid-to-lower chest. Maintain the horizontal alignment of your torso and hips throughout the entire movement. Lower yourself back to the starting straddle front lever position with control. Focus on full scapular retraction at the top and maintain a straight line from head to pelvis.

Dynamic

Advanced

Skill

Dead Bug

The Dead Bug is a core exercise that helps improve stability and strength in the abdominal muscles. To perform this exercise, lie on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle. Slowly lower your right arm and left leg towards the floor while keeping your lower back pressed into the ground. Return to the starting position and repeat on the opposite side. Maintain a controlled movement throughout the exercise to engage the core effectively.

Dynamic

Beginner

Side-Lying External Rotation

Lie on your side with a dumbbell in the hand of the 'free' arm. Keep your elbow close to your body and raise the dumbbell by externally rotating your shoulder without lifting the arm away from your side. This exercise targets the rotator cuff muscles, particularly the infraspinatus and teres minor, to enhance shoulder stability.

Dynamic

Beginner

Shoulder Stand

Start in a tucked position on the parallettes or floor. Lean forward, placing your shoulders on the bars (or ground) while keeping your elbows tucked. Slowly lift your hips over your shoulders and extend your legs vertically. Maintain a tight core and engage your glutes to keep the body in a straight line. Focus on balance and controlled breathing.

Isometric

Intermediate

Skill

Isometric Chest Squeeze

Stand or sit with an upright posture. Place your palms together in front of your chest, similar to a prayer position, with your elbows pointed out to the sides. Press your hands together as hard as you can, focusing on contracting your chest muscles. Maintain the tension for the duration of the set while breathing steadily. This is an effective low-impact exercise for muscle activation and rehabilitation.

Isometric

Beginner

Pistol Squat

The pistol squat is a challenging single-leg squat variation that requires strength, balance, and flexibility. Stand straight with your feet together. Extend one leg straight in front of you and lower your body into a squat on the supporting leg, keeping the other leg extended off the ground. Aim to squat as low as possible while maintaining balance. Keep your back straight and chest up throughout the movement. Push through the heel of the foot on the ground to return to the starting position. Switch legs after completing the desired number of reps.

Dynamic

Advanced

Copenhagen Plank

A challenging side plank variation with one leg elevated on a bench or surface, intensely targeting the adductors and obliques.

Isometric

Intermediate

Straddle Handstand

Balance on your hands with legs spread wide in a 'V' shape. Push actively through your shoulders to keep your body elevated and your weight centered over your palms. Keep your core tight and glutes engaged to prevent your hips from sagging. Look slightly forward between your hands to maintain balance and keep your legs locked with toes pointed.

Isometric

Intermediate

Skill

Preacher Curls

A bicep isolation exercise performed with the arms supported on an angled pad, emphasizing the lower portion of the biceps brachii.

Dynamic

Intermediate

Planche

The planche is an advanced bodyweight exercise that requires significant strength and balance. To perform a planche, start in a push-up position with your hands placed shoulder-width apart. Engage your core and lean forward, lifting your feet off the ground while keeping your body parallel to the floor. Your arms should remain straight throughout the movement. Hold the position for as long as possible, maintaining a straight line from head to toe. This exercise demands strong shoulders, core, and wrists.

Isometric

Advanced

Skill

Wall Walks

A dynamic exercise starting in a plank position and walking the feet up a wall while walking the hands closer to the wall, transitioning into a handstand position. Great exercise for learning to handstand while building strength an getting used to being upside down.

Dynamic

Intermediate

Hip Thrusts

Hip Thrusts primarily target the gluteal muscles and are excellent for developing lower body strength. To perform a Hip Thrust, sit on the ground with your back against a bench, knees bent, and feet flat on the floor. Roll a loaded barbell over your legs so it rests in the crease of your hips. Brace your core, and press through your heels to lift your hips upward, squeezing your glutes at the top of the movement. Your body should form a straight line from shoulders to knees at the apex. Lower back down with control. Ensure the movement is guided by your glutes, and maintain tension throughout to protect your lower back.

Dynamic

Intermediate

Rows

Rows are a fundamental pulling exercise for developing back strength and posture. To perform the movement, hinge at your hips while keeping your back flat and core engaged. Pull the weight (or your body) towards your torso by driving your elbows back and squeezing your shoulder blades together at the top of the contraction. Avoid using momentum and ensure your spine remains neutral throughout the exercise.

Dynamic

Beginner

Handstand Kickup

The handstand kickup is the fundamental way to enter a freestanding handstand. 1\. Start in a standing lunge position with your arms reaching overhead. 2\. Lean forward and plant your hands on the ground, shoulder-width apart, about a foot in front of your lead foot. 3\. Simultaneously kick your back leg (the 'kicking' leg) upward while pushing off the ground with your front leg (the 'jumping' leg). 4\. Aim to bring your hips over your shoulders. 5\. As your legs reach the vertical position, bring them together and engage your core and glutes to find balance. Keep your elbows locked and push the floor away actively throughout the movement.

Dynamic

Intermediate

Skill

Headstand

Start by placing your hands shoulder-width apart and the top of your head on the floor, forming an equilateral triangle (tripod position). Keep your forearms vertical and elbows tucked in. Engage your core as you walk your feet toward your head and lift your hips over your shoulders. Slowly extend your legs upward, maintaining a straight line from head to toe. Distribute weight evenly between your hands and the top of your head to protect the neck.

Isometric

Beginner

Skill

Decline Bench Press

A bench press variation performed on a declined bench, shifting emphasis to the lower portion of the pectoralis major.

Dynamic

Intermediate

Negative Pushup

The negative pushup focuses on the eccentric phase of the movement to build the necessary strength for a full pushup. Start in a high plank position with your hands slightly wider than shoulder-width and your body in a straight line. Slowly lower yourself towards the floor by bending your elbows, aiming for a count of 3 to 5 seconds. Keep your core tight and ensure your hips do not sag. Once your chest touches the ground, place your knees down to push yourself back up to the starting position or simply reset.

Dynamic

Beginner

Bulgarian Split Squat

A unilateral squat variation performed with the rear foot elevated on a bench or platform, intensifying the focus on single-leg strength.

Dynamic

Intermediate