Calisthenics Skills
From your first pull-up to elite static holds - find where you are and where to go next.
legs
- beginner
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.
push
- beginner
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.
- intermediate
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
core
- beginner
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.
- intermediate
Hanging Leg Raise
A hanging core exercise - trains abs and hip flexors while building grip strength.
pull
- beginner
Pull-Up
The fundamental vertical pulling movement - the foundation of every upper-body calisthenics skill.
- beginner
Chin-Up
The biceps-dominant vertical pull - builds arm and back strength from a supinated grip.
- beginner
Bodyweight Row
A horizontal pulling movement - balances pressing work and builds toward pull-ups.