Exercise Library

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

Upper BodyLower BodyFull BodyPushPullLegsWarmupSupplementalFlexibilityRehab

Found 199 exercises

Pushups
A bodyweight exercise that engages the chest, arms, and core, performed by lowering and pushing up the body.
Dynamic
Beginner
Standing Ring Muscle Up Transition
The Standing Ring Muscle Up Transition focuses on practicing the transition phase of a muscle-up while standing. This exercise is excellent for building the necessary strength and technique for a full muscle-up. To perform this exercise, set the rings at a height where you can comfortably stand and reach them. Begin by gripping the rings with a false grip, ensuring your wrists are above the rings. Start in a standing position with your feet firmly planted on the ground. Initiate the movement by pulling yourself up towards the rings, keeping your elbows close to your body. As you reach the highest point of your pull, transition by rotating your wrists and pushing your chest over the rings. Focus on a smooth and controlled transition, ensuring your shoulders move over the rings. Once your chest is above the rings, press down to complete the transition. Lower yourself back to the starting position and repeat. This exercise helps in developing the coordination and strength needed for the muscle-up transition phase.
Dynamic
Intermediate
Dragon Flag
The Dragon Flag is an advanced core exercise that requires significant strength and control. To perform this exercise, lie on a bench and grip the edges for support. Engage your core and lift your legs and torso off the bench, keeping your body straight and rigid. Lower your body back down in a controlled manner without letting your back touch the bench. Focus on maintaining a straight line from your shoulders to your feet throughout the movement, and avoid arching your back. This exercise not only targets the core but also engages the shoulders and hip flexors, making it a comprehensive strength training move.
Isometric
Advanced
Crossover Arm Stretch
Relax your shoulders and gently pull one arm across your chest as far as possible, holding at your upper arm. Ensure you do not pull or put pressure directly on your elbow joint. Hold the stretch for 30 seconds, then relax and repeat with the other arm. You should feel the stretch in the back of your shoulder.
Isometric
Beginner
Passive Internal Rotation
Hold a light stick (like a yardstick or broom handle) behind your back with one hand. Lightly grasp the other end of the stick with your other hand. Pull the stick horizontally toward the side of the grasping hand so that the target shoulder is passively rotated internally. Continue pulling until you feel a stretch in the front or back of the shoulder, but stop before feeling any pain. Maintain an upright posture throughout the movement; do not lean or twist your torso. Hold the stretch for 30 seconds, then relax and repeat on the other side.
Isometric
Beginner
Deadlift
A compound full-body exercise where a loaded barbell is lifted from the ground to hip level, engaging multiple major muscle groups.
Dynamic
Intermediate
Tuck Handstand
The Tuck Handstand is a balance-intensive variation of the handstand that shortens the lever of your body. To perform it: 1\. Kick up or press into a handstand position. 2\. Slowly bring your knees down towards your chest, tucking your legs while ensuring your hips and shoulders stay in line 3\. Keep your arms completely straight with elbows locked and push actively through the palms to maintain shoulder elevation. 4\. Use your fingers and core to micro-adjust and maintain balance. This variation is excellent for learning how to control your center of gravity.
Isometric
Intermediate
Skill
Band Assisted Muscle Up
The Band Assisted Muscle Up is an excellent progression for developing the strength and technique required for a full muscle up. 1. Setup: Secure a resistance band to the pull-up bar and place your feet or knees in the loop. 2. The Pull: Use an overhand grip (or false grip) and perform an explosive pull-up, aiming to bring the bar toward your lower chest. 3. The Transition: At the peak of your pull, quickly lean your chest forward over the bar. This is the most critical phase where the band provides the most support. 4. The Dip: Once your chest is over the bar, press yourself upward until your arms are fully locked out. 5. Controlled Descent: Reverse the movement slowly to return to the starting position.
Dynamic
Intermediate
Skill
Straddle Planche
The Straddle Planche is an advanced bodyweight exercise that requires significant strength and balance. Begin by placing your hands shoulder-width apart on the ground. Lean forward, keeping your arms straight and locked, and lift your legs off the ground, spreading them wide apart in a straddle position. Your body should be parallel to the ground, supported only by your hands. Engage your core and maintain a straight line from your head to your toes. Hold the position for as long as possible, focusing on balance and control.
Isometric
Advanced
Advanced Tuck Front Lever Rows
To perform Advanced Tuck Front Lever Rows, begin by hanging from a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. Engage your core and tuck your knees towards your chest, bringing your body into a tight tuck position. Lean back slightly while keeping your spine aligned. Pull your torso up towards the bar using your back and arm muscles, keeping elbows close and aiming to get your chest as close to the bar as possible. Lower back to the starting position in a controlled manner. Maintain the tuck position throughout the exercise.
Dynamic
Advanced
Skill
One Arm Handstand
The One Arm Handstand is an advanced balance and strength exercise that requires significant upper body strength, core stability, and balance. To perform this exercise, start by mastering the regular handstand. Once comfortable, shift your weight onto one arm while keeping your body aligned and core engaged. Your free arm can be extended out to the side for balance. Focus on maintaining a straight line from your wrist to your toes, and use your fingers to adjust and stabilize your balance. This exercise demands practice and should be approached with caution to avoid injury.
Isometric
Advanced
Handstand Pushup
The handstand pushup is an advanced bodyweight exercise that targets the shoulders, triceps, and upper chest. To perform this exercise, start in a handstand position against a wall for support. Your hands should be shoulder-width apart, and your body should be in a straight line from head to heels. Lower your body by bending your elbows until your head nearly touches the ground, then push back up to the starting position. Keep your core engaged and maintain balance throughout the movement. This exercise requires significant upper body strength and balance.
Dynamic
Advanced
Skill
Ring Bicep Curls
Adjust the rings to a height that allows you to lean back with your feet forward. Keep your body in a straight plank position throughout the movement. Start with your arms fully extended and your palms facing upward. The key to this exercise is keeping your elbows high and fixed in space. Curl your hands toward your forehead by bending at the elbows, ensuring your upper arms do not drop. Squeeze your biceps at the top and slowly lower yourself back to the starting position with control.
Dynamic
Intermediate
One Arm Pushup
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
Overhead Press
A compound exercise where weight is pressed vertically overhead, primarily targeting the shoulders and upper body.
Dynamic
Intermediate
Cable Pullovers
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
Handstand
An advanced bodyweight exercise that involves balancing on the hands, targeting the shoulders and core.
Isometric
Intermediate
Skill
Straddle Front Lever
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
L-Sit
A static hold where the body is supported by the arms with legs extended forward parallel to the ground, intensely engaging the core.
Isometric
Intermediate
Skill
Jefferson Curl
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