Choose your level, target muscles and equipment to discover exercises.
The Handstand on Rings is an advanced hand-balancing skill performed above a pair of freely moving gymnastic rings. Compared with a floor handstand, the unstable supports demand much greater control from the shoulders and arms while you maintain straight elbows, an elevated shoulder position, and a balanced vertical body line.
Hanging Knee Raises are a fundamental hanging core exercise where you lift your bent knees towards your chest while keeping your upper body stable. They develop abdominal control, hip flexion strength, grip, and the ability to resist swinging while hanging from a bar.
The Hanging Leg Raise is an intermediate bodyweight core exercise performed while hanging from a pull-up bar. The athlete raises both straight legs towards hip height while maintaining controlled shoulder positioning and minimizing momentum. It strengthens the abdominal muscles and hip flexors while challenging grip endurance and pelvic control.
The Hefesto is an advanced calisthenics pulling skill performed behind the body. Starting from a German Hang or tucked back lever position with a supinated grip, you bend your elbows and pull your body upward until your hips approach the bar and you reach the bottom position of a Korean Dip. It demands exceptional biceps strength, shoulder extension mobility, grip control, and preparation of the elbows and wrists.
The Hindu Push Up is a dynamic bodyweight pushing exercise that combines a downward-facing pike position with a sweeping chest movement and an extended upper-body finish. It develops chest, shoulder, and triceps strength while challenging mobility, coordination, and body control.
The Hollow Body Hold is a fundamental gymnastics core position where the lower back stays pressed into the floor while the shoulders, arms, and straight legs remain elevated. It develops full-body tension and the ability to resist excessive extension through the lower back.
The Human Flag is an advanced static calisthenics skill where you hold your entire body sideways and approximately parallel to the ground while gripping a vertical bar. The top arm pulls while the bottom arm pushes, and your core keeps your hips and legs aligned in a rigid horizontal position.
The Human Flag Pull Up is an elite dynamic variation of the Human Flag where you bend and extend your arms while keeping your body approximately horizontal. The top arm produces a strong pulling action, the bottom arm contributes to the opposing push, and your core keeps your hips and legs rigid throughout the movement.
Ice Cream Makers are a dynamic pulling exercise that transitions between the top of a Pull Up and a Front Lever position. They combine bent-arm pulling strength, straight-arm control, and full-body tension, making them an excellent exercise for developing the Front Lever.
The Impossible Dip is an advanced bent-arm strength skill performed on parallel bars. From a controlled forearm-supported position, you extend your elbows until your arms are locked while keeping your shoulders behind your elbows and avoiding momentum. The movement places an exceptional demand on the triceps and requires strong, well-prepared elbows.
The Incline Push Up is a beginner-friendly bodyweight pushing exercise performed with the hands on an elevated surface and the feet on the ground. The elevated position reduces the amount of bodyweight supported by the arms, making it an effective progression towards the standard Push Up.
The Inverted Butterfly is an elite gymnastics rings strength movement where the athlete rises from an inverted hang into an Inverted Cross while keeping both arms completely straight. Also associated with the Zaika element, it demands extraordinary shoulder strength, mobility, and control throughout the entire transition.
The Inverted Cross is an elite straight-arm rings skill where you hold your body vertically upside down while extending both arms horizontally out to the sides. It combines exceptional shoulder strength with straight-arm control, ring stability, and the balance required to keep your body above two independent supports.
The Inverted L Sit Pull Up is an advanced pulling variation that combines a horizontal body position beneath a bar with a straight-leg L shape. It challenges the back, arms, and core to maintain a stable position while performing controlled pulling repetitions.
Hang from a pull-up bar with your arms extended, engage your core, and pull your body upward while keeping your legs straight until you reach a fully inverted position with your hips close to the bar. Start with hanging leg raises, inverted hangs, and assisted inverted presses to develop core strength, pulling power, and body control. Gradually reduce assistance, incorporate controlled negatives, and focus on maintaining straight legs and smooth movement throughout the transition to perform the full inverted press with proper technique.
The Iron Cross is an elite straight-arm rings skill where you hold your body vertically between the rings with both arms extended horizontally to the sides. It requires exceptional shoulder adduction strength, straight-arm control, and stability through the shoulders and elbows.
Jumping Jacks are a fundamental full-body conditioning exercise where you repeatedly jump your feet apart while raising your arms overhead, then return both the arms and legs to the starting position. They develop coordination, cardiovascular endurance, and basic lower-body power.
The knee push up is an easier variation of the regular push up where your knees stay on the floor, reducing the amount of bodyweight you have to press. It is a great way to build chest, triceps, and shoulder strength while learning the basic push up movement. Keep your body in a straight line from your knees to your shoulders and use a full, controlled range of motion.
The Korean Dip is an advanced straight-bar dip performed with the bar behind your body. From a supported position above the bar, you lower yourself by bending your elbows while your shoulders move into deep extension, then press back to straight arms. It requires strong triceps, good shoulder control, and enough mobility to handle the behind-the-body position safely.
The L-Sit Muscle Up is an advanced Muscle Up variation performed from a hanging L-sit position. With your legs straight and held in front of you, you pull your body above the bar, transition your chest over it, and press to straight-arm support. The L-sit removes many of the momentum strategies available in a regular Muscle Up and adds a significant core and body-control challenge.
The L-Sit Pull Up combines a strict Pull Up with a hanging L-sit. You keep your legs straight and extended in front of you while pulling from straight arms until your chin clears the bar, creating a demanding combination of vertical pulling strength, core compression, and body control.