Explore the calisthenics exercise library
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YOUR EXERCISES
152 matching exercises
Step Up
The Step Up is a beginner unilateral bodyweight leg exercise performed by stepping onto a stable elevated platform and lifting the body using the working leg. It strengthens the quadriceps and glutes while developing single-leg balance, hip stability, coordination, and lower-body control.
Straddle Front Lever
Hang from a pull-up bar with your arms straight, engage your core and back muscles, and lift your body until it is parallel to the ground while maintaining a straight body position. Start with tuck front lever holds and controlled front lever raises to develop core strength, shoulder stability, and body control. Gradually progress through advanced tuck, one-leg, and straddle variations before attempting the full front lever with proper alignment and stability.
Straddle Planche
The Straddle Planche is an advanced straight-arm strength skill where you hold your entire body approximately horizontal above the ground with your legs straight and spread apart. The straddle position reduces the effective lever compared with a Full Planche while still demanding exceptional shoulder strength, scapular control, and full-body tension.
Straddle Planche Press to Handstand
The Straddle Planche Press to Handstand is an advanced straight-arm transition where you press from a horizontal Straddle Planche into a Handstand without bending your elbows or using momentum. The straddle position shortens the effective lever compared with the full legs-together version while still demanding exceptional shoulder strength, scapular control, and balance.
Straddle Planche Push Up
The straddle planche push up is an advanced pushing skill where you perform a full push up while holding your body horizontally above the ground with your legs straight and spread apart. Compared with the advanced tuck, extending your legs creates a much longer lever and dramatically increases the demand on your shoulders. It is one of the final progressions before the full planche push up.
Straddle Press to Handstand
The Straddle Press to Handstand is a controlled straight-arm handstand entry where you lift both feet from the floor without jumping or kicking. A wide straddle and strong hip compression allow the hips to rise over the shoulders before the legs close into a balanced Handstand.
Straight Bar Dip
The Straight Bar Dip is an intermediate bodyweight pushing exercise performed above a single horizontal bar. Using an overhand grip, the athlete lowers the chest towards the bar by bending the elbows and then presses back into a straight-arm support position. It develops triceps, chest, and shoulder strength while preparing the pushing phase of the Muscle Up.
Toes to Bar
The Toes to Bar is a hanging core exercise where you raise your legs from a full hang until your feet reach the pull-up bar. In the strict version, the movement is performed without a deliberate kip, combining powerful hip flexion, abdominal compression, active lat engagement, and grip strength.
Tricep Extension
The Tricep Extension is a bodyweight pushing exercise performed against a horizontal bar. By bending and extending the elbows while maintaining a straight body position, the movement primarily targets the triceps and develops elbow extension strength. Its difficulty can be adjusted by changing the height of the bar.
Triceps Dip
The Triceps Dip is a bodyweight pushing exercise performed with your hands on an elevated surface behind your body and your feet supported on the floor. It primarily trains elbow extension strength through the triceps while the shoulders and chest assist throughout the movement.
Tuck Adv Front Lev
Hang from a pull-up bar with your arms straight, engage your core and back muscles, and lift your body until it is parallel to the ground while maintaining a straight body position. Start with tuck front lever holds and controlled front lever raises to develop core strength, shoulder stability, and body control. Gradually progress through advanced tuck, one-leg, and straddle variations before attempting the full front lever with proper alignment and stability.
Tuck Advanced Front Lever Pull Up
Hang from a pull-up bar with your arms straight, engage your core and back muscles, and lift your body until it is parallel to the ground while maintaining a straight body position. Start with tuck front lever holds and controlled front lever raises to develop core strength, shoulder stability, and body control. Gradually progress through advanced tuck, one-leg, and straddle variations before attempting the full front lever with proper alignment and stability.
Tuck Advanced Planche Push Up
The advanced tuck planche push up is a harder progression of the tuck planche push up where you open your hips and move your knees further away from your chest. This creates a longer lever and puts much more demand on your shoulders while you keep your entire body off the ground. It is an important step between tuck planche push ups and harder variations such as the straddle planche push up.
Tuck Planche
The Tuck Planche is a straight-arm calisthenics hold where the entire body is supported on the hands with the feet off the ground and the knees tucked towards the chest. It is one of the fundamental Planche progressions and introduces unsupported straight-arm balance before moving towards longer body positions.
Tuck Planche Press to Handstand
The Tuck Planche Press to Handstand is a straight-arm transition where you press from a horizontal Tuck Planche into a Handstand without jumping or bending your elbows. The tucked position shortens the lever, making it an important first step towards more advanced Planche Press variations.
Tuck Planche Push Up
The tuck planche push up takes the static tuck planche and turns it into a full pushing movement. Your feet stay completely off the ground while you bend your elbows, lower your body, and press back into the tuck planche position. It requires a combination of strong shoulders, triceps, core control, and solid planche technique, making it an important step towards advanced tuck and eventually full planche push ups.
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.
Victorian
The Victorian, also known as the Victorian Cross or Inverted Swallow, is an elite straight-arm rings skill where the body is held face-up and horizontal at approximately ring height while the arms remain extended wide beside the body. It demands exceptional shoulder extension strength, elbow stability, ring control, and full-body tension.
Victorian Floor
The Victorian Floor is an advanced face-up horizontal hold performed close to the ground with the hands positioned beside or slightly behind the hips. The body is kept rigid and elevated while the shoulders, back, arms, and core work together to maintain the long horizontal lever.
Victorian Press
Start in a Victorian Cross position with your body horizontal, facing upward, and arms extended to the sides, then press your body upward into a stable support position while maintaining full-body tension and control. Begin with assisted Victorian Cross holds, ring support exercises, and controlled pressing movements to develop shoulder strength, straight-arm stability, and core control. Gradually reduce assistance, practice controlled negative repetitions, and improve your pressing strength while maintaining proper body alignment and ring stability throughout the movement.
Waist Pull Up
The Waist Pull Up is an advanced explosive Pull Up variation where you pull significantly higher than chest level, bringing the bar towards your lower abdomen or waist. It develops the high-range pulling power and coordination needed for advanced bar skills such as the Muscle Up.