Exercise Library

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

Upper BodyLower BodyFull BodyPushPullLegsWarmupSupplementalFlexibilityRehab

Found 199 exercises

Straddle Planche Pushups
Start in a straddle planche position on the floor or parallettes. Lean your body forward until your center of gravity is over your hands. Keep your arms straight initially, protract your scapula, and engage your core and glutes to keep your legs horizontal in a wide straddle. Lower your chest toward the ground by bending your elbows, keeping them tucked close to your body. Maintain the horizontal body line throughout the movement. Push back up to the starting position with explosive but controlled power, ensuring your hips and feet do not drop.
Dynamic
Advanced
Skill
Internal Rotation
Attach a resistance band to a stable object at waist height. Stand sideways to the anchor point and hold the band with the arm closest to it. Bend your elbow at a 90-degree angle and keep it pinned against your side. Rotate your forearm across your body toward your stomach, focusing on using your shoulder and chest. Slowly return to the starting position and repeat.
Dynamic
Beginner
Zercher Squat
A squat variation where the barbell is held in the crooks of the elbows, shifting emphasis to the upper back and core while maintaining quad engagement.
Dynamic
Intermediate
Pullups
An exercise where you pull yourself up to a bar, engaging the back, arm, and shoulder muscles.
Dynamic
Intermediate
Back Lever
The Back Lever is an advanced static hold that requires significant strength and control. To perform this exercise, begin by hanging from a bar with an overhand grip. Engage your core and pull your body upward while extending your legs behind you, keeping your body straight and parallel to the ground. Your chest should face downward, and your arms should be fully extended. Focus on maintaining a tight core and straight body line throughout the hold. This exercise primarily targets the posterior chain, including the back and arms, while also engaging the core for stability.
Isometric
Advanced
Skill
Negative Pullup
To perform a Negative Pullup, start by standing on a platform or stool to reach the top position of a pullup, with your chin above the bar. Hold the bar with an overhand grip, hands shoulder-width apart. Slowly lower yourself in a controlled manner, taking 3 to 5 seconds to descend until your arms are fully extended. Keep your core engaged and maintain a straight body line throughout the movement. Repeat for the desired number of repetitions.
Dynamic
Beginner
Reverse Plank
A bodyweight exercise performed facing upward with hands supporting the body behind the hips, targeting the posterior chain and shoulder stability.
Isometric
Intermediate
Pendlay Row
A strict barbell row variation performed with the torso parallel to the ground, returning the weight to the floor between each repetition.
Dynamic
Intermediate
Shrimp Squat
The Shrimp Squat is a unilateral lower body exercise that emphasizes balance and leg strength. Stand on one leg and bend the other leg behind you, optionally grabbing your ankle with your hand. Slowly lower your hips by bending your standing knee until the knee of your back leg touches the ground behind you. Ensure your heel remains flat on the floor and your torso stays as upright as possible. Push back up to the starting position with control.
Dynamic
Intermediate
One-Arm Dumbbell Row
The One-Arm Dumbbell Row is an effective exercise targeting the upper back and shoulders. Start by placing your left knee and hand on a bench for support. Keep your back flat and torso parallel to the floor. Hold a dumbbell in your right hand with your arm extended straight down. Pull the dumbbell upwards by retracting your shoulder blade, then bending the elbow until your upper arm is in line with your back. Squeeze the shoulder blade at the top of the movement, then lower the dumbbell back to the starting position. Repeat for the desired number of repetitions before switching arms.
Dynamic
Beginner
Sissy Squats
An advanced quad-focused exercise performed by leaning backward while rising onto the balls of the feet and bending at the knees.
Dynamic
Intermediate
Bench Press
The Bench Press is a fundamental compound exercise that targets the upper body, primarily the chest muscles. To perform the exercise, lie flat on a bench with your feet firmly planted on the ground. Grip the barbell slightly wider than shoulder-width apart, and lower it to your chest while keeping your elbows at a 45-degree angle. Press the barbell back up to the starting position, fully extending your arms. Ensure to maintain a stable core and avoid arching your back during the lift. This exercise not only strengthens the pectoral muscles but also engages the deltoids and triceps, making it an essential movement for building upper body strength.
Dynamic
Intermediate
Seated Cable Row
A compound back exercise performed on a cable machine while seated with feet braced, pulling the handle toward the lower abdomen.
Dynamic
Beginner
Glute Bridge
A foundational hip extension exercise performed lying on the back and lifting the hips by contracting the glutes and hamstrings.
Dynamic
Beginner
Meadows Row
A unilateral rowing exercise performed with a landmine setup, positioning the torso parallel to the ground and focusing on one side at a time for intense lat engagement.
Dynamic
Intermediate
Tuck Front Lever
Hang from the bar or rings with a shoulder-width grip. Pull your knees toward your chest and tuck your hips into a compact position. Engage your lats and core to rotate your body backward until your torso and thighs are parallel to the ground. Keep your arms completely straight and depress your shoulder blades. Hold this position while breathing steadily.
Isometric
Intermediate
Skill
Tuck Planche Pushups
The Advanced Tuck Planche Pushup is a challenging bodyweight exercise that combines the elements of a tuck planche and a pushup. Begin in a tuck planche position with your hands on the ground, arms straight, and knees tucked to your chest. Your body should be parallel to the ground. From this position, lower your body by bending your elbows while maintaining the tuck position, then push back up to the starting position. This exercise requires significant upper body and core strength, as well as balance and control.
Dynamic
Intermediate
Hanging Leg Raises
Hanging Leg Raises are a core strengthening exercise that primarily targets the rectus abdominis and hip flexors. To perform this exercise, hang from a pull-up bar with an overhand grip, arms fully extended and feet off the ground. Engage your core and, keeping your legs straight, lift them until they are parallel to the ground. Hold briefly at the top, then slowly lower your legs back to the starting position. Ensure your movements are controlled to maximize muscle engagement and minimize swinging.
Dynamic
Intermediate
Passive External Rotation
Hold a stick or PVC pipe with both hands in front of you. Keep the elbow of the arm you want to stretch tucked against your side. Use the other hand to push the stick horizontally, rotating your forearm outward. Stop when you feel a gentle stretch in the back of your shoulder. Keep your hips facing forward and avoid twisting your torso. Hold the position for the desired duration and repeat on the other side.
Isometric
Beginner
Decline Push-ups
A push-up variation performed with feet elevated above the hands, increasing the load on the upper chest, shoulders, and triceps.
Dynamic
Beginner