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185 exercises found
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The One Arm Pushup is an advanced exercise that targets the upper body, particularly the chest, shoulders, and triceps. To perform this exercise, start in a standard pushup position with your feet slightly wider than shoulder-width apart for better balance. Place one hand on the ground directly under your shoulder and the other hand behind your back. Engage your core to maintain a straight line from your head to your heels. Lower your body by bending the elbow of the supporting arm, keeping your body straight and avoiding any twisting. Push back up to the starting position. This exercise requires significant strength and stability, so it is recommended for advanced practitioners.
Dynamic
Advanced
A compound exercise where weight is pressed vertically overhead, primarily targeting the shoulders and upper body.
Dynamic
Intermediate
An exercise performed by pulling a cable attachment from overhead to the thighs while lying on a bench, targeting the lats, chest, and serratus muscles.
Dynamic
An advanced bodyweight exercise that involves balancing on the hands, targeting the shoulders and core.
Isometric
Intermediate
Skill
The Straddle Front Lever is an advanced calisthenics exercise that requires significant core and upper body strength. To perform this exercise, begin by hanging from a pull-up bar with a pronated grip (palms facing away from you). Engage your core and lats, and lift your legs up into a straddle position, keeping them straight and wide apart. Your body should be parallel to the ground, with your arms fully extended. Maintain a tight core and ensure your back is straight to hold the position. Focus on keeping your shoulders retracted and depressed to stabilize the movement. Hold the position for as long as possible, then slowly lower back to the starting position.
Isometric
Advanced
A controlled forward bend with weight held in front of the thighs, rolling down and up through the spine to develop spinal flexibility and strength.
Dynamic
Beginner
An exercise performed on a specialized bench where the legs are raised backward while the upper body remains stationary, targeting the posterior chain with minimal spinal compression.
Dynamic
Intermediate
The Advanced Tuck Front Lever is a challenging calisthenics exercise that targets the core and upper body. To perform this exercise, start by hanging from a pull-up bar with a shoulder-width grip. Engage your core and pull your knees towards your chest, tucking them tightly. Your back should be parallel to the ground, and your arms should remain straight throughout the movement. Hold this position, maintaining tension in your core and back muscles. Focus on keeping your body stable and avoid swinging. This exercise requires significant strength and control, making it suitable for advanced practitioners.
Isometric
Advanced
The Tucked L-Sit is an isometric hold that builds core strength and scapular depression. To perform it, place your hands on the floor or parallettes. Press down firmly to lift your hips off the ground, keeping your arms completely locked. Pull your knees toward your chest as high as possible while keeping your back as straight as you can. Focus on keeping your shoulders away from your ears by depressing your scapula throughout the hold.
Isometric
Intermediate
The Archer Push-up is an advanced variation of the traditional push-up that emphasizes unilateral strength and stability. To perform this exercise, start in a standard push-up position. As you lower your body, shift your weight to one side, extending the opposite arm out to the side. This movement requires control and balance, engaging the core and shoulder stabilizers. Push back up to the starting position and repeat on the other side. This exercise not only targets the chest, triceps, and shoulders but also enhances coordination and strength for one-arm push-ups.
Dynamic
Advanced
The Mana is an advanced calisthenics move that requires significant upper body and core strength. Begin in a seated position with your legs extended in front of you. Place your hands on the ground beside your hips. Engage your core and lift your legs and hips off the ground, keeping your body straight and parallel to the floor. Hold this position, maintaining balance and control.
Dynamic
Advanced
Skill
A challenging exercise that combines a pullup with a dip, requiring explosive strength and coordination.
Dynamic
Advanced
Skill
The V-Sit is an advanced core exercise that targets the abdominal muscles, particularly the rectus abdominis and obliques. To perform the V-Sit, start by sitting on the floor with your legs extended in front of you. Lean back slightly and lift your legs off the ground, keeping them straight. Your body should form a 'V' shape, with your arms extended parallel to your legs. Hold this position, engaging your core to maintain balance and stability. Keep your back straight and avoid rounding your shoulders. Breathe steadily and hold the position for the desired duration before gently lowering your legs and returning to the starting position.
Isometric
Advanced
Skill
An isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time.
Isometric
Beginner
A partner or apparatus-assisted exercise where you kneel and slowly lower your torso toward the ground using hamstring eccentric strength.
Dynamic
Beginner
A lower-body exercise that targets the leg muscles, performed by bending the knees and lowering the body.
Dynamic
Beginner
A machine-based squat variation performed with the back supported against a pad at an angle, emphasizing quadriceps development.
Dynamic
Beginner
The Straddle Back Lever is an advanced calisthenics exercise that requires significant upper body and core strength. To perform this exercise, start by hanging from a bar with a pronated grip. Engage your core and slowly lower your body forward while keeping your arms straight. Spread your legs into a straddle position to help balance and control the movement. Your body should be parallel to the ground, with your chest facing down. Hold this position, maintaining tension throughout your body, especially in your core and shoulders. This exercise targets the back, shoulders, and core muscles, and requires practice to master the balance and strength needed.
Isometric
Advanced
Start in a solid handstand position, either freestanding or against a wall. Ensure your shoulders are fully extended and pushed away from the floor. Engage your core to maintain a straight body line. Slowly hinge at the hips to lower your legs towards a horizontal position, keeping them perfectly straight. Control the descent to keep your center of mass over your palms. Once your legs are near parallel to the ground, use your hip flexors and abdominal muscles to pull your legs back up to the vertical handstand position. Maintain constant tension throughout the movement to preserve balance.
Dynamic
Intermediate
Diamond pushups are a variation of the traditional pushup that emphasizes the triceps and inner chest. To perform a diamond pushup, start in a plank position with your hands placed close together under your chest, forming a diamond shape with your thumbs and index fingers. Keep your body straight from head to heels, and lower yourself down by bending your elbows, keeping them close to your body. Push back up to the starting position, ensuring that your core remains engaged throughout the movement. This exercise not only builds upper body strength but also improves stability and control.
Dynamic
Beginner