Choose your level, target muscles and equipment to discover exercises.
The L-Sit to Handstand is an advanced calisthenics transition that moves from a controlled L-sit into a handstand without placing the feet on the floor. It combines compression strength, powerful shoulder pressing, balance, and full-body control through a demanding transition above the hands.
The Lean Planche is a static straight-arm calisthenics exercise performed by shifting the shoulders forwards beyond the wrists while maintaining a rigid plank position. It develops anterior shoulder strength, scapular protraction, wrist tolerance, and core stability required for advanced planche progressions.
The planche lean push up is a harder push up variation where you shift your shoulders forward past your hands and try to maintain that lean throughout every rep. This small change makes a huge difference: your shoulders have to support much more of your bodyweight while your chest and triceps help you complete the push. It is a great exercise for developing planche-specific pushing strength before moving on to harder progressions.
The Maltese is an elite straight-arm rings skill where you hold your entire body horizontally with your arms extended wide to the sides. Compared with a Ring Planche, the wider arm position creates a much more demanding lever through the shoulders and requires exceptional chest, shoulder, biceps, and straight-arm ring strength.
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.
The Maltese Rings is an elite straight-arm strength skill where you hold your entire body horizontally at approximately ring height while your arms extend wide beside you. The unstable rings and extreme shoulder leverage make it one of the most demanding static strength positions in gymnastics.
The Manna is an elite static calisthenics and gymnastics skill where you support your entire body on straight arms while driving your hips forward and upward and extending your legs above your torso. It requires exceptional shoulder extension strength, compression, straight-arm support, and balance.
Mountain Climbers are a dynamic full-body exercise performed from a high plank while alternately driving each knee towards the chest. They combine core stabilization with rapid hip and leg movement, making them useful for developing coordination, muscular endurance, and cardiovascular conditioning.
The Neutral Grip Pull Up is a bodyweight pulling exercise performed with the palms facing each other on parallel handles. It strengthens the latissimus dorsi, upper back, and elbow flexors while allowing a natural wrist position. It is a useful alternative to overhand and underhand Pull Ups for developing upper-body pulling strength.
The Nordic Curl is a bodyweight hamstring exercise performed from a kneeling position with your ankles securely anchored. You resist your body falling forward by controlling knee extension with your hamstrings, then return towards the starting position with assistance or your own strength.
Hang from a bar or gymnastic rings with one arm, rotate your body backward, and extend your legs until your body is horizontal, keeping your core engaged and shoulders stable. Start with regular back levers, assisted one-arm holds, and one-arm hanging exercises to develop shoulder strength, grip endurance, and body control. Gradually reduce assistance, practice controlled one-arm negatives, and work toward maintaining a full one-arm back lever with proper alignment and stability.
The One Arm Dragon Flag is an advanced unilateral variation of the Dragon Flag where you lower and raise your rigid body while maintaining the upper-body anchor with only one arm. Removing one hand greatly increases the anti-rotation, stabilization, and pulling demands of the exercise.
The One Arm Bent Planche is an advanced unilateral balance and strength skill where you hold your body approximately horizontal using one bent supporting arm. Unlike a One Arm Elbow Lever, your torso does not rest on your elbow, so the supporting shoulder, chest, and triceps must actively carry your bodyweight.
The One Arm Front Lever is an elite unilateral pulling skill where you hold your entire body approximately horizontal beneath the bar using one straight supporting arm. It combines extreme straight-arm back strength with full-body tension and a much greater anti-rotation demand than the regular Front Lever.
The One Arm Front Lever to Muscle Up is an elite unilateral pulling skill that connects a One Arm Front Lever directly into a One Arm Muscle Up. It requires extreme lat and biceps strength, anti-rotation control, explosive unilateral pulling power, and enough height to transition the working arm above the bar.
The clean one arm handstand is an advanced hand-balancing skill where you support your entire body on one hand while keeping your legs straight and together above you. Unlike the straddle one arm handstand, closing the legs gives you fewer options for making large balance corrections, demanding extremely precise weight transfer, shoulder control, and fingertip pressure.
The One Arm Hang is an intermediate static calisthenics exercise performed by suspending the entire bodyweight from a pull-up bar using only one hand. It develops unilateral grip endurance, shoulder stability, and body control while providing a useful foundation for advanced pulling skills such as the One Arm Pull Up.
The One Arm L-Sit is an advanced unilateral variation of the L-Sit where you support your entire body on one straight arm while keeping both legs extended in front of you. It combines L-Sit compression with significantly greater balance, lateral core control, and single-arm support strength.
The One Arm Muscle Up is an elite unilateral pulling skill that takes you from a one-arm hang below the bar to a supported position above it using the same arm. It requires exceptional one-arm pulling power, grip strength, transition control, and enough height to move the working shoulder and elbow over the bar.
The One Arm Planche is an elite unilateral strength and balance skill where you hold your body approximately horizontal using one straight supporting arm. It combines extreme straight-arm shoulder strength with precise weight distribution, scapular control, and full-body tension.
The one arm push up is an advanced pushing exercise where one arm handles the entire movement while the rest of your body works hard to keep you balanced. It requires much more than a strong chest and triceps: your core has to resist rotation and you need enough control to keep your body stable from top to bottom. Start with a wide stance and gradually make the exercise stricter as your strength and balance improve.