Calisthenics Library

Find exercises, variations and skills across every level.

97Exercises

4Difficulties

Explore all 97 exercisesSorted by level

dynamic

intermediate

Sphinx Push Up

Start in a forearm plank position with your elbows beneath your shoulders, engage your core, and push through your hands to lift your forearms off the ground until your arms are fully extended, then lower yourself with control. Begin with knee-supported Sphinx push-ups and regular forearm planks to develop triceps strength, shoulder stability, and core control. Gradually progress to full Sphinx push-ups, slow eccentric repetitions, and feet-elevated variations to increase difficulty while maintaining proper body alignment.

Triceps Chest Front Deltoids

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static

intermediate

Rings Back Lever

Hang from gymnastic rings, rotate your body backward, and extend your legs until your body is horizontal and facing downward, keeping your arms straight, core engaged, and rings stable. Start with skin the cat, German hangs, and tuck back lever holds to develop shoulder mobility, strength, and body control. Gradually progress through advanced tuck, one-leg, and straddle variations, focusing on maintaining proper alignment and ring stability before attempting the full back lever on rings.

Lats Rear Deltoids Chest

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dynamic

elite

Caruso HACER

Perform the Caruso strength element with controlled shoulder positioning and a rigid trunk. The straight-arm pulling demand loads the back and shoulder stabilizers while the core resists rotation. Confirm the intended variation against your reference image before publishing.

Lats Upper Back Rear Deltoids

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dynamic

beginner

Pull Up

Grip the bar with your palms facing away and pull your chest toward the bar, keeping your core engaged and lowering yourself with control. Start with assisted pull-ups or resistance bands to build strength, gradually increasing repetitions while maintaining proper form. Once you can perform 10–12 clean reps, add extra weight to increase the difficulty and continue building strength.

Lats Upper Back Biceps

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static

intermediate

One-Arm L-Sit

Support your body on one hand with your arm straight, lift your legs forward until they are parallel to the ground, and keep your core engaged while maintaining balance and stability. Start with regular L-sits, assisted one-arm holds, and controlled weight shifts to develop unilateral shoulder strength, core stability, and body control. Gradually reduce assistance, extend your legs fully, and practice balancing on one hand while maintaining proper alignment and controlled movement.

Hip Flexors Abdominals Triceps

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static

intermediate

Handstand

Place your hands shoulder-width apart, kick your legs overhead, and maintain a straight body position while engaging your core and shoulders. Start by practicing handstands against a wall to develop balance, strength, and body awareness. Gradually reduce your reliance on the wall, practice controlled kick-ups, and work toward holding a freestanding handstand with proper alignment and stability.

Front Deltoids Side Deltoids Triceps

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dynamic

intermediate

Pike Push Up

Start in a downward dog position with your hips raised, hands shoulder-width apart, and legs straight, then bend your elbows to lower your head toward the floor before pushing back up. Begin with regular pike push-ups, focusing on controlled movements and proper shoulder engagement to build strength. Gradually elevate your feet to increase difficulty, progressing toward wall-assisted handstand push-ups as your shoulder strength and stability improve.

Front Deltoids Triceps Chest

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dynamic

advanced

Hefesto

Hang from a bar or gymnastic rings with a supinated grip, rotate your shoulders backward, and pull your body upward from a German hang position until you reach a supported position with your arms extended. Start with assisted Hefesto transitions, German hangs, and reverse curls to develop biceps strength, shoulder mobility, and control. Gradually reduce assistance, incorporate controlled negative repetitions, and work toward performing the full Hefesto with proper technique and stability.

Biceps Lats Rear Deltoids

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static

elite

Maltese Cross

Support your body horizontally on gymnastic rings with your arms extended straight out to the sides, keeping your body facing downward, core engaged, and shoulders stable. Start with planche holds, ring support exercises, and assisted Maltese Cross variations to develop shoulder strength, straight-arm stability, and body control. Gradually reduce assistance, practice controlled Maltese leans, and focus on maintaining proper alignment and ring stability as you progress toward the full Maltese Cross.

Chest Front Deltoids Biceps

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intermediate

Tucked Front Lever

Hang from a pull-up bar, bring your knees toward your chest, and engage your core and back muscles to hold your body parallel to the ground. Start with short holds of 5–10 seconds, gradually increasing the duration while maintaining proper form and body control. Once you can hold the position for 15–20 seconds, progress to the advanced tuck front lever or one-leg front lever to build greater strength and stability.

Lats Upper Back Abdominals

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static

intermediate

Elbow lever Planche

Place your hands on the floor, bend your elbows into your abdomen, and lean forward while lifting your legs to balance your body horizontally. Start by practicing with your feet on the ground or one leg extended to develop balance, wrist strength, and core stability. Gradually shift more weight onto your hands, extend both legs, and work toward maintaining a stable elbow lever with full body control.

Front Deltoids Chest Triceps

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static

beginner

Side Plank

Lie on your side with your forearm on the floor, elbow beneath your shoulder, and lift your hips to form a straight line from head to feet while engaging your core. Start with bent-knee side planks to develop oblique strength, shoulder stability, and balance, gradually progressing to the full position. Increase the difficulty by incorporating hip dips, leg raises, or weighted side planks while maintaining proper alignment and controlled movement.

Obliques Abdominals

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