Calisthenics Library

Discover bodyweight exercises, skills and progressions

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Skills 37

Hanging Knee Raise

Beginner

Hanging knee raise exercise

Core/Abs Back

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Hefesto

Advanced

Support to handstand transition

Core/Abs Back Shoulders Triceps

40w

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Hollow Body Hold

Beginner

Hollow core strengthening position

Core/Abs

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Human Flag (tuck → straddle → full)

Intermediate

Human flag progression

Core/Abs Back Full Body Shoulders

24w

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Impossible Dip

Advanced

Horizontal body dips

Core/Abs Chest Shoulders Triceps

28w

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Iron Cross (rings)

Advanced

Iron cross on rings

Back Chest Shoulders Triceps

60w

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L-sit (on floor or low bars)

Beginner

Static L position

Core/Abs Shoulders Triceps

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Maltese

Advanced

Maltese figure with spread arms

Back Chest Shoulders Triceps

48w

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Maltese Press to Planche

Expert

Maltese to planche transition

Back Chest Shoulders Triceps

72w

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Muscle-Up (strict or kipping)

Intermediate

Combined pull-up to dip movement

Back Biceps Chest Shoulders Triceps

12w

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One Arm Back Lever

Expert

One arm back lever

Back Biceps Chest Shoulders

120w

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Full One Arm Front Lever

Advanced

One arm front lever

Core/Abs Back Biceps Shoulders

80w

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Exercises 12

Dragon Flags

Advanced

Independent exercise

Core/Abs

2-10 reps 3 sets

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Front Lever Rows

Advanced

Independent exercise

Back

3-8 reps 3 sets

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Handstand Push-Ups (HSPU)

Advanced

Independent exercise

Shoulders

2-10 reps 3 sets

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Handstand Walks

Advanced

Independent exercise

Shoulders

5-20 reps 3 sets

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Hollow Body Hold

Intermediate

Independent exercise

Core/Abs

15-60 reps 3 sets

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Jump Squats

Intermediate

Independent exercise

Legs

8-20 reps 3 sets

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Knee Raises

Beginner

Independent exercise

Core/Abs

8-25 reps 3 sets

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Leg Raises (lying, hanging)

Intermediate

Independent exercise

Core/Abs

5-20 reps 3 sets

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Nordic Hamstring Curl (assisted bodyweight)

Advanced

Independent exercise

Legs

2-8 reps 3 sets

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One Arm Pull-Up (progression)

Advanced

Independent exercise

Back

1-5 reps 3 sets

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Pike Push-Ups

Beginner

Independent exercise

Shoulders

5-15 reps 3 sets

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Planche Lean

Intermediate

Independent exercise

Shoulders

20-60 reps 3 sets

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