Calisthenics Skills

From your first pull-up to elite static holds - find where you are and where to go next.

legs

• Calf Raise The essential lower-leg exercise - builds calf strength and ankle stability for jumping and running. Beginner
• Lunge A unilateral lower-body exercise - builds single-leg strength and exposes side-to-side imbalances. Beginner
• Bodyweight Squat The base lower-body exercise - builds leg strength and mobility for every advanced leg skill. Beginner

pull

• Chin-Up The biceps-dominant vertical pull - builds arm and back strength from a supinated grip. Beginner
• Pull-Up The fundamental vertical pulling movement - the foundation of every upper-body calisthenics skill. Beginner
• Bodyweight Row A horizontal pulling movement - balances pressing work and builds toward pull-ups. Beginner

push

• Dip A compound parallel bar push - develops chest, triceps, and shoulder strength. Beginner
• Push-Up The horizontal press - master this before any advanced pushing skill. Beginner
• Diamond Push-Up The triceps-focused push-up variation - builds arm strength and prepares you for one-arm push-ups. Requires : push-up Intermediate
• Pike Push-Up A bodyweight shoulder press - the main progression toward handstand push-ups. Requires : push-up Intermediate

core

• Hollow Body Hold The hollow position - a core isometric used across almost every gymnastics and calisthenics skill. Beginner
• Plank An isometric core exercise - builds anti-extension strength and full-body stability. Beginner
• Hanging Leg Raise A hanging core exercise - trains abs and hip flexors while building grip strength. Intermediate