Complete Exercise Index
Browse all 166 exercises alphabetically. Click any letter to jump to that section.
A
Archer Push-up
Lower your body while shifting weight to one side, keeping one arm bent and the other relatively straight. Push back up and alternate sides.
Targets: pectoralis major, triceps brachii lateral long
AdvancedBodyweightArcher Pull-up
Pull yourself up while shifting your weight to one side, keeping the opposite arm straight as you pull to one hand
Targets: latissimus dorsi, trapezius
AdvancedPullAlternating Dumbbell Press
Lower one dumbbell to chest while keeping the other extended. Press back up and repeat with opposite arm in alternating fashion.
Targets: pectoralis major, triceps brachii lateral long
IntermediateStrengthAssisted Pull-up
Pull your body up until your chin clears the bar, then lower yourself back down with control while the machine assists
Targets: latissimus dorsi, biceps brachii long head
BeginnerPullAdvanced Tuck Planche
Hold position with knees bent but hips more extended than tuck planche. Maintain straight arms and forward lean.
Targets: deltoid anterior head, triceps brachii lateral long
AdvancedCalisthenicsAdvanced Tuck Front Lever
From tuck position, extend your knees slightly while keeping thighs close to chest. Maintain horizontal torso position.
Targets: latissimus dorsi, rectus abdominis
AdvancedCalisthenics
B
Butterfly Sit-up
Contract your abdominals and curl your torso up toward your knees. Lower back down with control.
Targets: rectus abdominis, tendinous inscriptions upper
BeginnerCoreBand-Assisted Pull-up
Pull your body up until your chin clears the bar, using the band's assistance, then lower with control
Targets: latissimus dorsi, biceps brachii long head
BeginnerPullBand-Resisted Pull-up
Perform pull-ups against the added resistance of the band, which increases difficulty at the top
Targets: latissimus dorsi, trapezius
IntermediatePullBulgarian Split Squat
Lower your body by bending front knee until thigh is parallel to floor. Drive through front heel to return to starting position.
Targets: rectus femoris, vastus lateralis
IntermediateCompoundButterfly Pull-up
Perform continuous pull-ups using a circular kipping motion without stopping at the bottom
Targets: latissimus dorsi, rectus abdominis
AdvancedPullBand Push-up
Lower chest toward floor against band resistance, then push back up fighting increased resistance at top of movement.
Targets: pectoralis major, triceps brachii lateral long
IntermediateChestBanded Sit-up
Contract your abs and sit up while the band provides assistance or resistance depending on setup. Control the movement in both directions.
Targets: rectus abdominis, tendinous inscriptions upper
Beginner to IntermediateCoreBarbell Lunges
Step forward with one leg into lunge position while maintaining barbell position. Lower until both knees reach 90 degrees, then push through front heel to return to start.
Targets: rectus femoris, vastus lateralis
IntermediateLower BodyBarbell Squat
Initiate movement by pushing hips back and bending knees. Descend until thighs are parallel to floor. Drive through heels to return to starting position.
Targets: rectus femoris, vastus lateralis
IntermediateCompoundBench Press
Unrack the bar and position it over chest. Lower bar to chest with control, touching lightly at nipple line. Press bar back up to starting position, maintaining tight core and leg drive.
Targets: pectoralis major, deltoid anterior head
IntermediateChestBoard Press
Lower barbell to boards, pause briefly, then press back to starting position with control.
Targets: pectoralis major, triceps brachii lateral long
IntermediateStrengthBox Squat
Sit back onto the box by pushing hips back and bending knees. Pause briefly on box, then drive through heels to return to standing position.
Targets: rectus femoris, vastus lateralis
IntermediateCompoundBulgarian Split Squat Lunges
Lower your body by bending your front knee until your thigh is parallel to the ground. Push through your front heel to return to starting position.
Targets: rectus femoris, vastus lateralis
IntermediateLower Body
C
Clapping Push-up
Lower your body, then explosively push up with enough force to lift your hands off the ground. Clap your hands together before landing back in the starting position.
Targets: pectoralis major, triceps brachii lateral long
AdvancedBodyweightCurtsy Lunges
Step one leg behind and across the other leg, lowering into a curtsy position. Keep most weight on the front leg, then push through the front heel to return to start.
Targets: gluteus maximus, gluteus medius
IntermediateLower BodyChins
Pull your body up until your chin clears the bar, then lower yourself back down with control
Targets: latissimus dorsi, biceps brachii long head
IntermediatePullClose-Grip Pull-up
Pull your body up until your chin clears the bar, focusing on squeezing your lats, then lower with control
Targets: latissimus dorsi, biceps brachii long head
IntermediatePullCommando Pull-up
Pull up and bring your head to one side of the bar, lower slightly, then move to the other side before lowering completely
Targets: latissimus dorsi, biceps brachii long head
AdvancedPullCable Sit-up
Contract your abs and pull your elbows down toward your knees while flexing your spine. Slowly return to starting position with control.
Targets: rectus abdominis, tendinous inscriptions upper
IntermediateCoreChain Press
Lower barbell with control as chains deload. Press back up as chains add progressive resistance.
Targets: pectoralis major, triceps brachii lateral long
AdvancedStrengthClapping Pull-up
Explosively pull yourself up with enough force to release hands and clap, then catch the bar
Targets: latissimus dorsi, trapezius
AdvancedPullClose-Grip Bench Press
Unrack the bar and position it over chest. Lower bar to lower chest/upper abdomen with control. Press bar back up to starting position, focusing on tricep activation.
Targets: triceps brachii lateral long, triceps brachii medial
IntermediateChest
D
Diamond Push-up
Lower your body by bending your elbows until your chest nearly touches your hands, then push back up to the starting position.
Targets: triceps brachii lateral long, triceps brachii medial
IntermediateBodyweightDecline Push-up
Lower your body by bending your elbows until your chest nearly touches the floor, then push back up to the starting position.
Targets: pectoralis major, deltoid anterior head
IntermediateBodyweightDeficit Lunges
Step forward and down off the platform into a lunge position, achieving greater range of motion. Push through the front heel to return to the elevated starting position.
Targets: rectus femoris, vastus lateralis
IntermediateLower BodyDiagonal Lunges
Step one leg diagonally behind and across the other leg, lowering into a curtsy position. Push through the front heel to return to starting position.
Targets: rectus femoris, vastus lateralis
IntermediateLower BodyDumbbell Lunges
Step forward with one leg into a lunge position while maintaining grip on dumbbells. Lower until both knees are at 90 degrees, then push through front heel to return to start.
Targets: rectus femoris, vastus lateralis
IntermediateLower BodyDecline Bench Press
Unrack the bar and position it over lower chest. Lower bar to lower chest with control. Press bar back up to starting position, maintaining tight core and stable position.
Targets: pectoralis major, triceps brachii lateral long
IntermediateChestDecline Close-Grip Press
Lower barbell to lower chest with control, pause briefly, then press back to starting position keeping elbows close to body.
Targets: pectoralis major, triceps brachii lateral long
IntermediateStrengthDecline Diamond Push-up
Lower chest toward hands by bending arms, keeping elbows close to body. Push back up to starting position.
Targets: triceps brachii lateral long, triceps brachii medial
AdvancedChestDecline Dumbbell Press
Press dumbbells up and slightly inward until arms are extended. Lower dumbbells with control to lower chest level. Press back up to starting position maintaining decline angle.
Targets: pectoralis major, triceps brachii lateral long
IntermediateChestDecline Sit-up
Contract your abs and lift your torso up against gravity. Pause at the top, then slowly lower back down with control.
Targets: rectus abdominis, tendinous inscriptions upper
IntermediateCoreDumbbell Bench Press
Press dumbbells up and slightly inward until arms are extended. Lower dumbbells with control to chest level, feeling stretch in chest. Press back up to starting position.
Targets: pectoralis major, deltoid anterior head
IntermediateChestDumbbell Floor Press
Lower dumbbells until elbows touch floor, pause briefly, then press back to starting position.
Targets: pectoralis major, triceps brachii lateral long
BeginnerStrengthDumbbell Sit-up
Contract your abs and lift your torso up while keeping the dumbbell secure against your chest. Pause at the top, then slowly lower back down.
Targets: rectus abdominis, tendinous inscriptions upper
IntermediateCore
F
Freestanding Handstand
Kick up to inverted position and maintain balance on hands with straight arms and engaged core
Targets: deltoid anterior head, deltoid middle head
AdvancedCalisthenicsFront Lever with Leg Lift
From front lever position, lift one or both legs higher while maintaining upper body position and arm strength.
Targets: latissimus dorsi, rectus abdominis
ExpertCalisthenicsFlutter Sit-up
Perform alternating flutter kicks with your legs while maintaining the sit-up position. Keep your core engaged throughout.
Targets: rectus abdominis, tendinous inscriptions upper
IntermediateCoreForward Lunges
Step forward with one leg, lowering your hips until both knees are bent at 90 degrees. Push through the front heel to return to starting position.
Targets: rectus femoris, vastus lateralis
BeginnerLower BodyFrog Planche
Lean forward and lift feet off ground, balancing on hands with knees resting on upper arms.
Targets: deltoid anterior head, triceps brachii lateral long
BeginnerCalisthenicsFront Lever
From a hanging position, slowly raise your legs and torso until your body is parallel to the ground. Hold this position while maintaining a straight line from head to toe.
Targets: latissimus dorsi, rectus abdominis
ExpertCalisthenicsFront Lever Negatives
From front lever position, slowly lower your body back to hanging position with maximum control and resistance.
Targets: latissimus dorsi, rectus abdominis
AdvancedCalisthenicsFront Lever on Rings
From hanging position, raise legs and torso to horizontal position while maintaining ring stability. Hold with body straight.
Targets: latissimus dorsi, rectus abdominis
ExpertCalisthenicsFloor Press
Lower barbell until elbows touch floor, pause briefly, then press back to starting position.
Targets: pectoralis major, triceps brachii lateral long
IntermediateStrengthFront Lever with Bands
Use band assistance to achieve front lever position. Focus on proper form while band reduces load. Gradually reduce assistance.
Targets: latissimus dorsi, rectus abdominis
IntermediateCalisthenicsFront Squat
Descend by pushing hips back and bending knees while maintaining upright torso. Drive through heels to return to starting position.
Targets: rectus femoris, vastus lateralis
IntermediateCompoundFront Lever Raises
From hanging position, raise your body to front lever position, hold briefly, then lower back to hanging position with control.
Targets: latissimus dorsi, rectus abdominis
ExpertCalisthenics
G
Goblet Squat
Lower your body by pushing hips back and bending knees while keeping the weight close to your chest. Drive through heels to return to starting position.
Targets: rectus femoris, vastus lateralis
BeginnerCompoundGoblet Lunges
Step forward into a lunge position, lowering until both knees are at 90 degrees. Push through the front heel to return to starting position.
Targets: rectus femoris, vastus lateralis
BeginnerLower Body
H
Handstand Bridge
Shift weight to hands while walking feet closer, then press up to handstand position
Targets: deltoid anterior head, deltoid middle head
ExpertCalisthenicsHandstand Straddle
From handstand, slowly spread legs wide apart in straddle position, maintain straight legs and balance on hands.
Targets: deltoid anterior head, deltoid middle head
AdvancedCalisthenicsHandstand
Kick up one leg while pushing through the shoulders, engage core, and balance on hands with body in straight vertical line.
Targets: deltoid anterior head, deltoid middle head
AdvancedCalisthenicsHandstand Crow To Handstand
Shift weight forward while slowly extending legs up and back to achieve handstand position
Targets: deltoid anterior head, deltoid middle head
ExpertCalisthenicsHandstand Kick-up
Kick one leg up while pushing through hands, follow with second leg to achieve handstand position
Targets: deltoid anterior head, deltoid middle head
IntermediateCalisthenicsHandstand Leg Raise
While maintaining handstand, flex hips to bring knees toward chest, then extend back to starting position
Targets: rectus abdominis, rectus femoris
AdvancedCalisthenicsHandstand Pike
From handstand, slowly pike at hips bringing legs down while keeping them straight, then return to handstand position.
Targets: deltoid anterior head, deltoid middle head
AdvancedCalisthenicsHandstand Pike Press
Shift weight forward while lifting legs up and back to achieve handstand position without kicking
Targets: deltoid anterior head, deltoid middle head
ExpertCalisthenicsHandstand Push-up
Lower head toward ground by bending elbows, then press back up to starting handstand position maintaining straight body line.
Targets: deltoid anterior head, deltoid middle head
ExpertCalisthenicsHandstand Scorpion
From handstand, arch back and bend knees, bringing feet toward head in scorpion position while maintaining hand balance.
Targets: deltoid anterior head, deltoid middle head
ExpertCalisthenicsHandstand Shoulder Tap
Shift weight to one arm while lifting the other hand to tap the opposite shoulder. Return to starting position and repeat on other side
Targets: deltoid anterior head, deltoid middle head
AdvancedCalisthenicsHandstand Split
While maintaining handstand balance, split legs apart into a straddle or front-back split position
Targets: deltoid anterior head, deltoid middle head
AdvancedCalisthenicsHandstand Tuck Press
From tuck position, press through hands while extending legs up and back to achieve handstand position.
Targets: deltoid anterior head, deltoid middle head
ExpertCalisthenicsHandstand Walk
Shift weight to one hand while lifting the other hand slightly forward. Place it down and repeat with the opposite hand to walk forward
Targets: deltoid anterior head, deltoid middle head
AdvancedCalisthenicsHalf Lay Front Lever
From hanging position, extend one leg straight while keeping the other tucked to chest. Maintain horizontal torso position.
Targets: latissimus dorsi, rectus abdominis
ExpertCalisthenicsHack Squat
Release safety handles and descend by bending knees. Keep back against pad and drive through heels to return to starting position.
Targets: rectus femoris, vastus lateralis
BeginnerCompound
I
Isometric Push-up
Lower to desired position (top, middle, or bottom) and hold static position for specified time while maintaining muscle tension.
Targets: pectoralis major, triceps brachii lateral long
IntermediateChestIncline Push-up
Lower your body by bending your elbows until your chest nearly touches the elevated surface, then push back up to the starting position.
Targets: pectoralis major, triceps brachii lateral long
BeginnerBodyweightIncline Diamond Push-up
Lower chest toward hands by bending arms, keeping elbows close to body. Push back up to starting position.
Targets: triceps brachii lateral long, triceps brachii medial
BeginnerChestIncline Sit-up
Contract your abs and lift your torso up toward your knees. The incline makes the movement easier than flat sit-ups.
Targets: rectus abdominis, tendinous inscriptions upper
BeginnerCoreIncline Bench Press
Unrack the bar and position it over upper chest. Lower bar to upper chest with control. Press bar back up to starting position, maintaining tight core and stable base.
Targets: pectoralis major, deltoid anterior head
IntermediateChestIncline Close-Grip Press
Lower barbell to upper chest with control, pause briefly, then press back to starting position keeping elbows close to body.
Targets: pectoralis major, triceps brachii lateral long
IntermediateStrengthIncline Dumbbell Press
Press dumbbells up and slightly inward until arms are extended. Lower dumbbells with control to upper chest level. Press back up to starting position maintaining incline angle.
Targets: pectoralis major, deltoid anterior head
IntermediateChestIsometric Pull-up
Hold this position for the desired duration while maintaining proper form and breathing
Targets: latissimus dorsi, trapezius
IntermediatePull
J
K
Knee Push-up
Lower your body by bending your elbows until your chest nearly touches the floor, then push back up to the starting position.
Targets: pectoralis major, triceps brachii lateral long
BeginnerBodyweightKipping Pull-up
Use the hip drive and momentum to assist in pulling yourself over the bar, then push away to return
Targets: latissimus dorsi, rectus abdominis
IntermediatePullKettlebell Sit-up
Contract your abs and curl your torso up while keeping the kettlebell secure against your chest. Lower back down with control.
Targets: rectus abdominis, tendinous inscriptions upper
IntermediateCore
L
Lunge Jumps
Explosively jump up, switching leg positions in mid-air, landing softly in a lunge with opposite leg forward. Immediately repeat.
Targets: rectus femoris, vastus lateralis
AdvancedLower BodyLunges
Step forward with one leg, lowering your hips until both knees are bent at about 90 degrees. Push through the front heel to return to starting position.
Targets: rectus femoris, vastus lateralis
BeginnerLower BodyL-Sit Pull-up
While maintaining the L-sit position, perform a pull-up by pulling your body up until chin clears the bar
Targets: latissimus dorsi, rectus abdominis
AdvancedPullLeg raises
Keeping legs straight, contract your abs and curl your torso up while bringing knees toward chest. Lower back down with control.
Targets: rectus abdominis, tendinous inscriptions upper
AdvancedCore
M
Medicine Ball Push-up
Lower chest toward medicine ball by bending arms. Push back up to starting position maintaining balance on the ball.
Targets: pectoralis major, triceps brachii lateral long
IntermediateChestMedicine Ball Sit-up
Contract your abs and lift your torso up while keeping the medicine ball secure against your chest. Pause at the top, then slowly lower back down.
Targets: rectus abdominis, tendinous inscriptions upper
IntermediateCore
N
Negative Sit-up
Slowly lower your torso back down to the starting position, taking 3-5 seconds to complete the descent. Focus on controlling the movement with your abs.
Targets: rectus abdominis, tendinous inscriptions upper
IntermediateCoreNegatives Push-up
Very slowly lower chest toward floor taking 3-5 seconds, then either push back up normally or reset to starting position.
Targets: pectoralis major, triceps brachii lateral long
IntermediateChestNegative Pull-up
Slowly lower yourself down with control, taking 3-5 seconds to reach full arm extension
Targets: latissimus dorsi, trapezius
BeginnerPullNeutral Grip Dumbbell Press
Lower dumbbells to chest with control, pause briefly, then press back to starting position maintaining neutral grip throughout.
Targets: pectoralis major, triceps brachii lateral long
BeginnerStrengthNeutral-Grip Pull-up
Pull your body up until your chin clears the handles, then lower yourself back down with control
Targets: latissimus dorsi, biceps brachii long head
IntermediatePullNarrow Stance Squat
Descend by bending knees and pushing hips back while keeping torso upright. Drive through heels to return to standing position.
Targets: rectus femoris, vastus lateralis
IntermediateCompoundNegative Planche
Slowly lower from planche position to the ground with maximum control, resisting gravity throughout the movement.
Targets: deltoid anterior head, triceps brachii lateral long
AdvancedCalisthenics
O
One-Arm Handstand
Slowly shift weight to one arm while gradually lifting the other arm, maintain straight body line and balance on single hand.
Targets: deltoid anterior head, deltoid middle head
ExpertCalisthenicsOverhead Lunges
Maintain overhead position while stepping forward into a lunge. Lower until both knees reach 90 degrees, then push through front heel to return to start.
Targets: rectus femoris, vastus lateralis
AdvancedFull BodyOverhead Squat
Descend into squat while keeping arms locked overhead and maintaining upright torso. Drive through heels to return to starting position.
Targets: rectus femoris, vastus lateralis
AdvancedCompound
P
Partner Sit-up
Contract your abdominal muscles and curl your torso up towards your knees. Slowly lower back down to the starting position.
Targets: rectus abdominis, tendinous inscriptions upper
BeginnerCorePistol Squat
Lower your body by bending the standing leg while keeping the other leg straight and elevated. Descend until your glute touches your heel, then drive through heel to return to standing.
Targets: rectus femoris, vastus lateralis
AdvancedCompoundPush-up
Lower your body by bending your elbows until your chest nearly touches the floor, then push back up to the starting position by extending your arms.
Targets: pectoralis major, triceps brachii lateral long
BeginnerBodyweightPlanche with Claps
Explosively push off ground, clap hands together, catch yourself back in planche position.
Targets: deltoid anterior head, pectoralis major
ExpertCalisthenicsPlanche with Leg Lift
While maintaining planche, lift one leg higher than the other, hold, then switch legs or return to normal planche.
Targets: deltoid anterior head, pectoralis major
ExpertCalisthenicsPause Push-up
Lower chest toward floor, pause for 2-3 seconds at bottom position, then push back up to starting position.
Targets: pectoralis major, triceps brachii lateral long
IntermediateChestPike Handstand
From handstand, pike at hips bringing straight legs down toward parallel with ground, maintain balance and shoulder position.
Targets: deltoid anterior head, deltoid middle head
AdvancedCalisthenicsPlyometric Lunges
Explosively jump up and switch leg positions in mid-air, landing softly in the opposite lunge position. Immediately repeat the jump to continue alternating.
Targets: rectus femoris, vastus lateralis
AdvancedLower BodyPlyometric Push-up
Lower your body, then explosively push up with maximum force to lift your hands and potentially feet off the ground. Land softly and immediately go into the next repetition.
Targets: pectoralis major, triceps brachii lateral long
AdvancedBodyweightPseudoplanche Push-up
Lean forward significantly, lower body while maintaining forward lean, push back up to starting position.
Targets: deltoid anterior head, pectoralis major
AdvancedCalisthenicsPull-up
Pull your body up until your chin clears the bar, then lower yourself back to the starting position with control
Targets: latissimus dorsi, biceps brachii long head
IntermediatePullPause Bench Press
Unrack the bar and position over chest. Lower bar to chest with control and pause for 1-3 seconds. Press bar back up to starting position without bouncing.
Targets: pectoralis major, deltoid anterior head
AdvancedChestPause Pull-up
Pull yourself up and pause at the top position for 2-5 seconds, then lower with control
Targets: latissimus dorsi, trapezius
IntermediatePullPause Squat
Descend into squat position and pause at the bottom for 2-3 seconds. Maintain tension and drive through heels to return to standing.
Targets: rectus femoris, vastus lateralis
IntermediateCompoundPlanche
Shift weight forward onto hands while lifting feet off ground. Maintain straight body position parallel to floor with arms locked out.
Targets: deltoid anterior head, triceps brachii lateral long
ExpertCalisthenicsPlanche Hold
Shift weight forward onto hands while lifting feet off ground. Hold body straight and parallel to floor with arms locked.
Targets: deltoid anterior head, triceps brachii lateral long
ExpertCalisthenicsPlanche Lean
Lean forward as far as possible while keeping feet on ground and arms straight. Feel weight shift to hands.
Targets: deltoid anterior head, serratus anterior
BeginnerCalisthenicsPlanche on Parallettes
Lean forward while keeping arms straight, lift legs parallel to ground. Maintain hollow body position.
Targets: deltoid anterior head, pectoralis major
ExpertCalisthenicsPlanche on Rings
Lean forward while keeping arms straight, lift legs parallel to ground. Maintain hollow body position with shoulders protracted.
Targets: deltoid anterior head, pectoralis major
ExpertCalisthenicsPlanche Push-up
Lower body by bending arms while maintaining planche position, then press back up to starting position.
Targets: deltoid anterior head, triceps brachii lateral long
ExpertCalisthenicsPlanche with Bands
Lean forward into planche position with band providing upward assistance. Maintain proper form.
Targets: deltoid anterior head, pectoralis major
IntermediateCalisthenics
R
Reverse Lunges
Step one foot backward into a lunge position, lowering your hips until both knees are bent at 90 degrees. Push through the front heel to return to starting position.
Targets: rectus femoris, vastus lateralis
BeginnerLower BodyRoman Chair Sit-up
Contract your abdominals and curl your torso up towards your thighs. Lower back down with control, stopping just short of full extension.
Targets: rectus abdominis, tendinous inscriptions upper
IntermediateCoreRussian Sit-up
Rotate your torso from side to side while maintaining the V-position. Keep your core engaged throughout the movement.
Targets: rectus abdominis, obliques upper
IntermediateCore
S
Squat
Lower your body by pushing hips back and bending knees until thighs are parallel to floor. Drive through heels to return to starting position.
Targets: rectus femoris, vastus lateralis
BeginnerCompoundSingle-arm Push-up
Lower your body using only one arm until your chest nearly touches the floor, then push back up to the starting position. Complete all reps on one side before switching.
Targets: pectoralis major, triceps brachii lateral long
AdvancedBodyweightSquat Jump
Lower into squat position, then explosively drive through heels to jump as high as possible. Land softly and immediately descend into next rep.
Targets: rectus femoris, vastus lateralis
IntermediatePlyometricStaggered Push-up
Lower your body by bending your elbows until your chest nearly touches the floor, then push back up. Switch hand positions between sets.
Targets: pectoralis major, triceps brachii lateral long
IntermediateBodyweightSumo Squat
Lower your body by pushing hips back and bending knees, keeping knees in line with toes. Drive through heels to return to starting position.
Targets: rectus femoris, vastus lateralis
BeginnerCompoundSide Sit-up
Contract your obliques and lift your torso laterally toward your hip. Lower back down with control.
Targets: obliques upper, obliques lower
IntermediateCoreSingle-leg Push-up
Lower chest toward floor while maintaining single-leg position, then push back up to starting position.
Targets: pectoralis major, triceps brachii lateral long
AdvancedChestStationary Lunges
Lower your body by bending both knees until they reach 90 degrees, then push through the front heel to return to starting position. Complete all reps before switching legs.
Targets: rectus femoris, vastus lateralis
BeginnerLower BodySide Planche
Push with bottom arm and pull with top arm to lift body horizontal. Maintain straight body line parallel to ground.
Targets: latissimus dorsi, deltoid anterior head
ExpertCalisthenicsSide Straddle Planche
Push with bottom arm and pull with top arm to lift body horizontal. Maintain wide leg straddle.
Targets: latissimus dorsi, deltoid anterior head
ExpertCalisthenicsSide Lunges
Shift weight to one side, bending that knee while keeping the other leg straight. Push through the bent leg to return to center.
Targets: rectus femoris, vastus lateralis
BeginnerLower BodySingle-Arm Dumbbell Press
Lower dumbbell to chest with control, pause briefly, then press back to starting position. Complete all reps before switching arms.
Targets: pectoralis major, triceps brachii lateral long
IntermediateStrengthSingle-Leg Squat
Descend by bending the standing leg while keeping the other leg straight and elevated. Lower until thigh is parallel to floor, then drive through heel to return to standing.
Targets: rectus femoris, vastus lateralis
AdvancedCompoundSit-up
Contract your abdominal muscles and lift your torso up towards your knees. Pause briefly at the top, then slowly lower back down to the starting position.
Targets: rectus abdominis, tendinous inscriptions upper
BeginnerCoreStraddle Front Lever
From hanging position, raise legs into wide straddle position while leaning back to horizontal. Keep legs straight and wide apart.
Targets: latissimus dorsi, rectus abdominis
AdvancedCalisthenicsSumo Lunges
Step forward with one leg into a wide lunge position, lowering until both knees are bent. Push through the front heel to return to starting position.
Targets: rectus femoris, vastus lateralis
BeginnerLower BodySafety Squat
Descend into squat position while keeping torso upright. The bar design promotes forward lean. Drive through heels to return to standing.
Targets: rectus femoris, vastus lateralis
IntermediateCompoundSingle Arm Front Lever
From single-arm hang, raise body to horizontal position using only one arm. Maintain straight body line and control rotation.
Targets: latissimus dorsi, rectus abdominis
EliteCalisthenicsSingle Leg Planche
Hold position with one leg extended straight back, other leg lifted or tucked. Maintain body parallel to floor.
Targets: deltoid anterior head, triceps brachii lateral long
AdvancedCalisthenicsSquat with Bands
Descend into squat position as band tension decreases. Drive through heels to return to standing as band tension increases.
Targets: rectus femoris, vastus lateralis
IntermediateCompoundSquat with Chains
Descend into squat position as chains pile on floor, reducing resistance. Drive through heels to return to standing as chains lift off floor.
Targets: rectus femoris, vastus lateralis
AdvancedCompoundStability Ball Push-up
Lower chest toward ball while maintaining balance, then push back up to starting position.
Targets: pectoralis major, triceps brachii lateral long
IntermediateChestStep-Up Lunges
Step up onto the platform, then step the same leg back into a reverse lunge position. Return to starting position.
Targets: rectus femoris, vastus lateralis
IntermediateLower BodyStraddle Planche
Hold position with legs straight and wide apart, body parallel to floor, arms locked out.
Targets: deltoid anterior head, triceps brachii lateral long
AdvancedCalisthenicsSwiss Ball Sit-up
Contract your abs and lift your torso up while maintaining balance on the ball. The ball provides instability, engaging more stabilizing muscles.
Targets: rectus abdominis, tendinous inscriptions upper
IntermediateCoreSwiss Bar Press
Lower bar with control to chest, pause briefly, then press back to starting position maintaining neutral grip.
Targets: pectoralis major, triceps brachii lateral long
IntermediateStrength
T
Tuck Handstand
From handstand, pull knees up toward chest while maintaining balance on hands, hold tucked position with tight core.
Targets: deltoid anterior head, deltoid middle head
IntermediateCalisthenicsTuck Front Lever
From hanging position, pull your knees to your chest and lean back until your torso is horizontal. Hold this tucked position.
Targets: latissimus dorsi, rectus abdominis
IntermediateCalisthenicsTuck Front Lever on Parallettes
From support position, lean forward and lift tucked legs, maintaining straight arms and horizontal torso.
Targets: latissimus dorsi, rectus abdominis
IntermediateCalisthenicsTouch-and-Go Bench Press
Unrack the bar and position over chest. Lower bar to chest with control, lightly touch chest, then immediately press back up without pausing.
Targets: pectoralis major, deltoid anterior head
IntermediateChestTuck Planche
Shift weight forward onto hands while lifting tucked feet off ground. Maintain tucked position with arms locked out.
Targets: deltoid anterior head, triceps brachii lateral long
IntermediateCalisthenics
V
W
Wall Handstand
Kick up to handstand position with feet resting against wall for support, maintain straight line
Targets: deltoid anterior head, deltoid middle head
IntermediateCalisthenicsWalking Lunges
Step forward into a lunge position, then bring the back leg forward to step into the next lunge. Continue walking forward with alternating lunges.
Targets: rectus femoris, vastus lateralis
BeginnerLower BodyWeighted Planche
Maintain full planche position with additional weight. Focus on form despite increased difficulty.
Targets: deltoid anterior head, pectoralis major
ExpertCalisthenicsWide-Grip Pull-up
Pull your body up until your chin clears the bar, focusing on squeezing your shoulder blades together, then lower with control
Targets: latissimus dorsi, trapezius
IntermediatePullWeighted Front Lever
From hanging position, raise weighted body to horizontal position. Maintain front lever form despite added resistance.
Targets: latissimus dorsi, rectus abdominis
ExpertCalisthenicsWeighted Pull-up
Pull your body and the additional weight up until chin clears the bar, then lower with control
Targets: latissimus dorsi, biceps brachii long head
AdvancedPullWeighted Push-up
Lower chest toward floor while maintaining weight position, then push back up to starting position.
Targets: pectoralis major, triceps brachii lateral long
AdvancedChestWeighted Sit-up
Contract your abs and lift your torso up while keeping the weight secure against your chest. Pause at the top, then slowly lower back down.
Targets: rectus abdominis, tendinous inscriptions upper
IntermediateCoreWide Stance Squat
Descend by pushing knees out and sitting back into hips. Keep chest up and drive through heels to return to standing position.
Targets: gluteus maximus, adductor longus
BeginnerCompoundWide-Grip Bench Press
Unrack the bar and position it over chest. Lower bar to chest with control, keeping elbows flared. Press bar back up to starting position, maintaining wide grip.
Targets: pectoralis major, deltoid anterior head
IntermediateChest