101 Calisthenics Exercises: Boost Your Fitness Level

July 14, 2023 / Workout
101 Calisthenics Exercises: Boost Your Fitness Level

Calisthenics exercises, also known as bodyweight exercises, are a fantastic way to improve strength, flexibility, and overall fitness without the need for expensive equipment or a gym membership.

These exercises engage multiple muscle groups simultaneously and often require core stability and control. Calisthenics can be tailored to suit different fitness levels, from beginners to advanced athletes, by adjusting the difficulty, intensity, and variations of the exercises. By mastering the foundational movements, progressing to advanced variations, and designing a well-rounded calisthenics workout routine, you can experience the transformative power of calisthenics.

Whether you’re a beginner or an advanced athlete, this list will help you expand your exercise repertoire and create diverse workout routines. Here are some exercise examples categorized by beginner, intermediate, and advanced:

List of Best Calisthenics Exercises

These are just a few examples of calisthenics exercises that target various muscle groups in your body. Remember to warm up before exercising and to listen to your body, adjusting the intensity and difficulty level to suit your fitness level.

1. Push-up and Variations

Bodyweight Exercises Push Up

The push-up is a calisthenics exercise that targets the chest, shoulders, triceps, and core muscles and is just as effective as the bench press (1). They can be performed anywhere and require no equipment, making them a convenient and effective exercise for building upper body strength and endurance. (The Complete Guide to Push-ups)

These are just a few examples of push-up variations by difficulty. You can experiment with different hand positions, elevations, and other modifications to make the exercise easier or more challenging based on your fitness level and goals. Here are push-up variations categorized by difficulty, starting from easier to more advanced.

Push-up variations by Difficulty:

BeginnersIntermediateAdvanced
WALL PUSH-UP
Wall Push ups
DIAMOND PUSH-UP
Diamond Push up
SINGLE ARM PUSH-UP
Single Arm Push-up
KNEELING PUSH-UP
Kneeling Push-up
ARCHER PUSH-UP
Archer Push-Up
CROSS ARM PUSH-UP
Cross Arm Push-up
INCLINE PUSH-UP
Incline Push Up
WEIGHTED PUSH-UP
Weighted Vest Push-up
FINGER PUSH-UP
Finger Push-up

2. Pull-up and Variations

pull up for Bodyweight

Pull-ups are a classic calisthenics exercise that primarily targets the muscles of the upper back, including the latissimus dorsi (lats), as well as the biceps, shoulders, and core. They are an excellent compound exercise for building upper body strength and developing a well-rounded physique. (The Complete Guide To Pull-up)

Pull-ups can be challenging for beginners, but with proper progressions and consistent practice, you can work your way up to performing full pull-ups. Here are some beginner-friendly variations and exercises to help you build the necessary strength and technique for pull-ups:

Pull-up variations according to difficulty:

BeginnersIntermediateAdvanced
DEAD HANG
Dead Hang
COMMANDO PULL-UP
Commander Pull-up
MUSCLE-UP
Muscle up vertical bar
ASSISTED PULL-UP
Assisted Pull up
ARCHER PULL-UP
Archer Pull-up
WEIGHTED PULL-UP
Weighted Pull up
BRACHIALIS PULL-UP
Brachialis Pull-up
L-SIT PULL-UP
L-Sit Pull-Up
ONE ARM PULL-UP
Weighted One Arm Pull-up

3. Parallel Bar Dips And Variations

Parallel Bar Dips

Dips are often recommended for four reasons. These are for Triceps training, pectoralis training, increase upper body thrust and heal upper extremity injury (2).

Parallel bar dips are a popular calisthenic exercise that targets the upper body muscles, particularly the triceps, shoulders, and chest. They are performed using parallel bars, which are sturdy bars positioned parallel to each other. Additionally, parallel bar dips engage stabilizer muscles such as the serratus anterior, rhomboids, and core muscles. These stabilizers help maintain proper body alignment and control.

As you become more comfortable with parallel bar dips, you can try different variations to increase the challenge and target specific muscles. Here are the dip types according to difficulty:

Beginners:IntermediateAdvanced
CHAIR DIPS
Chair Dips
STRAIGHT BAR DIP
Straight Bar Dip
IMPOSSIBLE DIPS
Impossible Dips
BENCH DIPS
Bench Dips
KOREAN DIPS
Korean Dip
RING DIPS
Ring Dips

4. Handstand Push-ups And Variations

handstand push up

Handstand push-ups are an advanced calisthenics exercise that primarily targets the shoulders, triceps, and upper back muscles. They provide a challenging yet effective way to build upper body strength and shoulder stability.

It’s crucial to have a solid foundation of shoulder and upper body strength, as well as proper technique and body control, before attempting this advanced exercise. If you’re unable to perform full handstand push-ups initially, you can try the following progressions:

BeginnersIntermediateAdvanced
DECLINE PUSH-UP
Bodyweight Exercises Decline Push Up
BENCH PIKE PUSH-UP
Bench Pike Push-up
SUPPORTED PUSH-UPS
Wall-Supported Handstand Push-Ups
PIKE PUSH-UP
Pike Push up
Push-up BETWEEN BENCHES
Handstand Push-ups Between Benches
KIPPING HANDSTAND
Kipping Handstand Push-up

5. Wall Walk

Wall Walk

The wall walk is a challenging calisthenics exercise that targets the upper body, core, and shoulder stability. It involves walking your feet up a wall while maintaining a plank position, engaging your core and shoulder muscles.

Wall walks engage and strengthen the muscles of the upper body, including the shoulders, chest, arms, and back. The exercise requires significant strength in the shoulders and core to support the body in the plank position and to walk the feet up and down the wall.

6. Front Lever Pull-up

Front Lever Pull-up

The front lever pull-up is an advanced calisthenics exercise that requires significant upper body and core strength. However, there are several variations and progressions that beginners can work on to build the necessary strength and technique. Here are some front lever pull-up variations for beginners:

BeginnersIntermediateAdvanced
DOORWAY ROW
Bodyweight Row in Doorway
INVERTED ROW
Inverted Row
UPSIDE DOWN
Upside Down Pull-up
TABLE INVERTED ROW
Table Inverted Row for bodyweight workout
RING INVERTED ROW
Ring Inverted Row
BACK LEVER
Back Lever

7. Swing 360

Swing 360

The swing 360 is an advanced calisthenics exercise that combines elements of gymnastics, strength, and coordination. It involves swinging around a bar in a full 360-degree rotation. Please note that this exercise requires a high level of upper body and core strength, as well as experience with hanging and swinging movements.

8. L-sit

L-Sit

The L-sit is a challenging calisthenic exercise that targets the core, hip flexors, and upper body strength. It involves holding a position where your body forms an “L” shape. Incorporating conditioning exercises that target the muscles involved in the L-sit can help improve your strength, stability, and overall performance.

9. Dragon Flag And Variations

Dragon Flag

The Dragon Flag is an advanced calisthenic exercise that targets the core muscles, particularly the rectus abdominis and the hip flexors. It was popularized by legendary martial artist Bruce Lee, who showcased his impressive core strength by performing this exercise.

The exercise challenges the muscles responsible for stabilizing the spine, including the deep core muscles and the muscles along the back. Dragon Flags demand a high degree of control and coordination. By learning to control the movement of your body while maintaining a straight line, you enhance your overall body awareness and proprioception.

BeginnersIntermediateAdvanced
HANDS IN AIR DEAD BUG
Dead Bug
LEG RAISE
Lying Leg Raise
HOLLOW HOLD
HollowHold
LYING KNEE RAISE
Lying Knee Raise
INCLINE LEG HIP RAISE
Incline Leg Hip Raise
DUMBBELL FLOOR WIPERS
Dumbbell Floor Wipers
BENCH LEG PULL-IN
Leg Pull In Knee up for bodyweight workout
SCISSOR KICK
Lying Scissor Kick
HIGH LEG RAISE
Alternate Lying Floor Leg Raise

10. Planche Push-up And Variations

Planche Push-Up

The planche push-up is a remarkable calisthenic exercise that showcases tremendous upper body strength and control. It targets the shoulders, chest, triceps, and core muscles.

Mastering the planche push-up is a challenging but rewarding journey that demands dedication, consistency, and patience. Focus on progressively building strength, improving your body positioning, and gradually advancing through the planche progressions. With time and effort, you’ll develop the exceptional upper body strength necessary to perform the impressive planche push-up.

BeginnersIntermediateAdvanced
PLANK ARM and LEG LIFT
Front Plank With Arm And Leg Lift
SINGLE ARM RAISE PUSH-UP
Single Arm Raise Push-up
FROG STAND
Frog Stand 1
FRONT TO SIDE PLANK
Front to Side Plank
FOREARM PUSH-UP
Forearm Push-up
STRADDLE PLANCHE
Straddle Planche

11. Hanging Windshield Wiper

Hanging Windshield Wiper

The windshield wiper is an advanced calisthenic exercise that targets the core, particularly the obliques and lower abdominals. It involves controlled rotational movement of the legs while keeping the upper body stable. Ensure that you have a strong and stable core before attempting this exercise.

If you’re unable to perform the full windshield wiper initially, there are several progressions and modifications you can work on:

BeginnersIntermediateAdvanced
CAPTAINS CHAIR LEG RAISE
Captains Chair Leg Raise
TOES TO BAR
Toes to Bar
STRAPS LEG RAISE
Ab Straps Leg Raise
HANGING KNEE RAISES
Hanging Knee Raises
SIDE KNEE RAISES
Hanging Side Knee Raises
Weighted KNEE RAISES
Weighted Hanging Knee Raises

12. Bodyweight Squat And Variations

Bodyweight Exercises Squat

The bodyweight squat is a fundamental exercise that targets the muscles of the lower body, including the quadriceps, hamstrings, glutes, and calves. Once you have mastered the bodyweight squat, you can incorporate additional challenges to further progress:

BeginnersIntermediateAdvanced
SQUAT MOBILITY COMPLEX
Squat mobility Complex
CURTSY SQUAT
Curtsey Squat
BODYWEIGHT BOX SQUAT
Bodyweight Box Squat
BODYWEIGHT SUMO SQUAT
BODYWEIGHT SUMO SQUAT
COSSACK SQUAT
Cossack Squat
JUMP SQUATS
Jump Squat

13. Bulgarian Split Squats And Variations

Bodyweight Bulgarian Split Squat

Bulgarian split squats, also known as rear-foot elevated split squats, are a highly effective unilateral lower body exercise that primarily targets the quadriceps, hamstrings, glutes, and stabilizer muscles. This exercise requires balance and stability while working each leg independently.

Bulgarian split squats can be modified to suit your fitness level and goals. Here are a few variations to consider:

BeginnersIntermediateAdvanced
WALKING LUNGE
Bodyweight Exercises Walking Lunge
SPLIT SQUAT
Split Squat
SHRIMP SQUAT
shrimp squats
ATG SPLIT SQUAT
ATG Split Squat
SPLIT SQUAT JUMP
Bulgarian Jump Squat
HAWAIIAN SQUAT
Hawaiian Squat

14. Glute Bridge And Variations

Glute Bridge

The glute bridge is a popular calisthenic exercise that primarily targets the gluteal muscles (glutes) and helps to improve hip stability, strengthen the posterior chain, and enhance overall lower body strength. Here are some glute bridge variations and progressions you can incorporate to challenge yourself and continue progressing:

BeginnersIntermediateAdvanced
PELVIC TILT
Pelvic Tilt
UNILATERAL BRIDGE
Unilateral Bridge
BRIDGE HIP ABDUCTION
Bridge Hip Abduction
GLUTE BRIDGE ON BENCH
Glute Bridge on Bench
ONE LEG ON BENCH
Glute Bridge One Leg on Bench
SINGLE LEG BRIDGE
Single Leg Bridge
HIP THRUST
Bodyweight Hip Thrust
FROG PUMP
Frog Pump
HIP THRUST JUMP
Single Leg Hip Thrust Jump

15. Lunge And Variations

Bodyweight Walking Lunge

Bodyweight lunges are a simple yet effective exercise that can significantly contribute to building strong and powerful legs. Whether you’re a fitness enthusiast, an athlete, or someone looking to improve their lower body strength, incorporating bodyweight lunges into your workout routine can yield numerous benefits. Bodyweight lunges are highly versatile and can be modified in several ways to suit different fitness levels and goals.

BeginnersIntermediateAdvanced
WALKING LUNGE
Bodyweight Walking Lunge
LUNGE KNEE LIFT
Reverse Lunge Knee
HIGH KNEE LUNGES
Walking High Knee Lunges
SIDE LUNGE
Side Lunge Stretch
REVERSE LUNGE
Reverse Lunge
BANDED LUNGE
Resistance Band Lunge

16. Single-Leg Deadlifts

Bodyweight Single Leg Deadlift

Single-leg deadlifts are a fantastic calisthenic exercise that primarily targets the hamstrings, glutes, and core muscles. It also improves balance, stability, and hip mobility.

Single-leg deadlifts are a challenging exercise that requires stability and control. Start with proper form and gradually progress as you build strength and improve balance. Incorporate them into your lower body or full-body workout routine to target the hamstrings, glutes, and core muscles.

17. Box jumps

The Box Jump

Box jumps are an explosive calisthenic exercise that targets the lower body, particularly the quadriceps, hamstrings, glutes, and calves. The explosive nature of the movement engages these muscles in a dynamic way, helping to strengthen and tone them over time. This helps to develop and improve your lower body power, enabling you to generate force quickly.

BeginnersIntermediateAdvanced
TUCK JUMP
Tuck Jump
BOX JUMP 1 TO 2
Box Jump 1 to 2
SINGLE LEG BOX JUMP
Single Leg Box Jump

Conclusion:

With this comprehensive list of calisthenics exercises, you have a plethora of options to create varied and challenging workouts that target different muscle groups and enhance your overall fitness. Remember to start with exercises that suit your fitness level and gradually move on to more advanced variations as you get stronger with the movements. Mix and match exercises from this list, experiment with different combinations, and have fun exploring the world of calisthenics.

Posted by
Alexandra Botez
As a Certified Personal Trainer through the American Council on Exercise (ACE), Alexandra's professional mission is to provide effective training and empower individuals to lead healthier, happier lives. She believes that everyone has the potential to lead a healthier, happier life, and she strives to unlock that potential in each person she works with.