Exercise Library

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

Upper BodyLower BodyFull BodyPushPullLegsWarmupSupplementalFlexibilityRehab

Found 199 exercises

Advanced Tuck Front Lever
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
Tucked L-Sit
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
Mana
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
Muscle Up
A challenging exercise that combines a pullup with a dip, requiring explosive strength and coordination.
Dynamic
Advanced
Skill
V-Sit
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
Nordic Hamstring Curl
A partner or apparatus-assisted exercise where you kneel and slowly lower your torso toward the ground using hamstring eccentric strength.
Dynamic
Beginner
Band Pull-Aparts
A resistance band exercise where the band is pulled apart by extending the arms horizontally, targeting the rear deltoids, rhomboids, and mid-back muscles.
Dynamic
Beginner
Squats
A lower-body exercise that targets the leg muscles, performed by bending the knees and lowering the body.
Dynamic
Beginner
Pallof Press
An anti-rotation core exercise performed with a cable or band, extending the arms horizontally while resisting the pull that would cause the torso to rotate.
Dynamic
Hack Squat
A machine-based squat variation performed with the back supported against a pad at an angle, emphasizing quadriceps development.
Dynamic
Beginner
Straddle Back Lever
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
Handstand Leg Raises
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
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
Step-ups
Place one foot firmly on a sturdy box or bench. Drive through the heel of the elevated foot to lift your entire body onto the platform until your leg is fully extended. Avoid pushing off with the ground leg to maximize engagement of the working leg. Stand tall at the top, then slowly lower yourself back to the starting position with control.
Dynamic
Beginner
Ring Support Hold
The Rings Support Hold is an isometric exercise performed on gymnastic rings. Begin by adjusting the rings to a height where you can comfortably reach them while standing. Grasp the rings with a neutral grip, palms facing inward. Jump or press yourself up so that your arms are fully extended and your body is off the ground. Keep your shoulders down and away from your ears, and engage your core to maintain a straight line from head to heels. Hold this position, keeping your elbows locked and your body stable. Focus on maintaining tension in your core and shoulders throughout the hold. This exercise is excellent for building upper body and core strength.
Isometric
Intermediate
Inverted Deadlift
The Inverted Deadlift is performed on a high or low bar and is essentially the first half of a bar pull over. Begin by hanging from the bar with an overhand grip, hands shoulder-width apart. Engage your core and pull your body upwards, keeping your legs straight and your body in a horizontal position. The movement should be controlled, focusing on engaging the back and arm muscles. Once your body is in a straight line, do the controlled negative
Dynamic
Intermediate
Bent Arm Planche
The Bent Arm Planche is an advanced isometric exercise that requires significant upper body and core strength. Begin by placing your hands shoulder-width apart on the floor. Lean forward, bending your elbows to lower your body while keeping your feet off the ground. Your body should be parallel to the floor, supported by your bent arms. Engage your core and maintain a straight line from your head to your toes. Hold this position, focusing on balance and control.
Isometric
Advanced
Skill
Tuck Planche
The Tuck Planche is an advanced isometric exercise that requires significant upper body and core strength. To perform this exercise, start by placing your hands shoulder-width apart on the ground. Lean forward, lifting your feet off the ground while tucking your knees towards your chest. Your back should be parallel to the ground, and your arms should remain straight. Hold this position, keeping your core engaged and your body stable.
Isometric
Intermediate
Ring Pushups
Ring pushups are a challenging variation of the traditional pushup that engage more stabilizing muscles due to the instability of the rings. To perform this exercise, start by adjusting the rings to a height that allows you to maintain a plank position with your hands on the rings. Keep your body straight from head to heels, engage your core, and lower your chest towards the rings by bending your elbows. Ensure that your elbows are at a 45-degree angle to your body. Push back up to the starting position by extending your arms, keeping the rings stable throughout the movement. This exercise targets the chest, shoulders, and triceps while also engaging the core for stabilization.
Dynamic
Intermediate
Ring Face Pulls
Ring Face Pulls are an excellent exercise for developing upper back strength and shoulder stability. To perform this exercise, start by adjusting the rings to a height that allows you to pull them towards your face while standing. Grasp the rings with both hands, palms facing each other, and step back to create tension in the rings. As you pull the rings towards your face, keep your elbows elevated and flared out to the sides, ensuring that your shoulder blades retract and squeeze together at the peak of the movement. Focus on maintaining a straight back and avoiding any excessive leaning. Slowly return to the starting position, controlling the movement to maximize muscle engagement. This exercise not only targets the deltoids and trapezius but also enhances overall shoulder health and posture, making it a valuable addition to any strength training routine.
Dynamic
Intermediate