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Exercises

Calisthenics exercises

Calisthenics builds strength with bodyweight alone: push-ups, pull-ups, dips, levers and handstands. Each skill has stepping stones from beginner to advanced.

70 moves60 with 3D demosBeginner 10Intermediate 24Advanced 36

Beginner calisthenics exercises 10

Ankle bounces (mini pogo) demonstrated on the 3D figure3D demoAnkle bounces (mini pogo)Beginner · No equipmentBench dip demonstrated on the 3D figure3D demoBench dipBeginner · A bench or boxIncline push-up demonstrated on the 3D figure3D demoIncline push-upBeginner · A bench or boxJumping jack demonstrated on the 3D figure3D demoJumping jackBeginner · No equipmentKnee push-up demonstrated on the 3D figure3D demoKnee push-upBeginner · No equipmentRing row demonstrated on the 3D figure3D demoRing rowBeginner · Gymnastic ringsScapular push-up (push-up plus) demonstrated on the 3D figure3D demoScapular push-up (push-up plus)Beginner · No equipmentSkipping demonstrated on the 3D figure3D demoSkippingBeginner · No equipmentSnapdown to athletic landing demonstrated on the 3D figure3D demoSnapdown to athletic landingBeginner · No equipmentWall push-up demonstrated on the 3D figure3D demoWall push-upBeginner · A wall

Intermediate calisthenics exercises 24

Bear Crawl demonstrated on the 3D figure3D demoBear CrawlIntermediate · No equipmentBodyweight get-up demonstrated on the 3D figure3D demoBodyweight get-upIntermediate · No equipmentBox drop landing demonstrated on the 3D figure3D demoBox drop landingIntermediate · A stepBox jump demonstrated on the 3D figure3D demoBox jumpIntermediate · A bench or boxCrab Walk demonstrated on the 3D figure3D demoCrab WalkIntermediate · No equipmentDiamond push-up demonstrated on the 3D figure3D demoDiamond push-upIntermediate · No equipmentHanging knee raise demonstrated on the 3D figure3D demoHanging knee raiseIntermediate · Pull-up barHollow body hold demonstrated on the 3D figure3D demoHollow body holdIntermediate · No equipmentInchworm walkout demonstrated on the 3D figure3D demoInchworm walkoutIntermediate · No equipmentInverted row demonstrated on the 3D figure3D demoInverted rowIntermediate · Pull-up barJump squat demonstrated on the 3D figure3D demoJump squatIntermediate · No equipmentMountain climbers demonstrated on the 3D figure3D demoMountain climbersIntermediate · No equipment

Advanced calisthenics exercises 36

Alternate-leg bounding demonstrated on the 3D figure3D demoAlternate-leg boundingAdvanced · No equipmentArcher push-up demonstrated on the 3D figure3D demoArcher push-upAdvanced · No equipmentBurpee demonstrated on the 3D figure3D demoBurpeeAdvanced · No equipmentChin-up demonstrated on the 3D figure3D demoChin-upAdvanced · Pull-up barClap push-up demonstrated on the 3D figure3D demoClap push-upAdvanced · No equipmentDepth jump demonstrated on the 3D figure3D demoDepth jumpAdvanced · A stepHanging straight-leg raise demonstrated on the 3D figure3D demoHanging straight-leg raiseAdvanced · Pull-up barL-sit demonstrated on the 3D figure3D demoL-sitAdvanced · No equipmentParallel bar dip demonstrated on the 3D figure3D demoParallel bar dipAdvanced · Pull-up barPistol squat demonstrated on the 3D figure3D demoPistol squatAdvanced · No equipmentPseudo planche push-up demonstrated on the 3D figure3D demoPseudo planche push-upAdvanced · No equipmentPull-up demonstrated on the 3D figure3D demoPull-upAdvanced · Pull-up bar

Workouts that use them

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Questions people ask

What are good calisthenics exercises for beginners?

Start with moves graded easy, such as Ankle bounces (mini pogo), Bench dip, Incline push-up. There are 10 of them on this page. Each guide links to a harder option for when it starts to feel easy.

Can I do calisthenics exercises at home without equipment?

Yes. 42 of the 70 moves here need nothing but your body, a floor, a wall or a step, for example Ankle bounces (mini pogo), Jumping jack, Knee push-up.

What are the hardest calisthenics exercises?

Moves graded advanced or expert include Dragon flag, Freestanding handstand, Front lever. Most have stepping stones; open a guide to see its easier options.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.