In the world of social media influencers, fitness apps, and growing awareness of health, calisthenics and bodybuilding are the two buzzwords that dominate the fitness industry.
While both calisthenics and bodybuilding sculpt and strengthen the body, they differ significantly in approach and execution.
In this article, we break down 60+ calisthenics exercises categorized by muscle group and difficulty to help you build a strong, balanced, and resilient body.
What are Calisthenics Exercises?
Calisthenics exercises are bodyweight movements that use minimal equipment, relying on gravity and body mass for resistance. The focus is on functional strength, mobility, and control.
These exercises engage multiple muscle groups, improve coordination, and can be scaled for all fitness levels by adjusting the movement, leverage, or range of motion.
6 Fundamental Movement Patterns in Calisthenics
1. Pushing
Pushing movements involve extending your arms to push your body away from a surface or object, such as the floor or parallel bars. Classic examples include push-ups and dips.
Benefits:
- Builds upper body strength, particularly in the Pectoralis major (chest), Anterior deltoids (front shoulders), and triceps.
- Improves functional capacity for daily tasks like pushing doors or getting up from the ground.
- Enhances shoulder stability and joint health.
2. Pulling
Pulling exercises require you to pull your body toward an object, such as a bar (pull-ups, inverted rows), or pull an object toward you.
Benefits:
- Develops back strength, Latissimus dorsi (lats), Biceps and Posterior deltoids (rear shoulders).
- Enhances grip and forearm strength.
- Balances out pushing movements to prevent muscle imbalances and posture issues.
3. Squatting
Squatting movements involve flexing at the knees and hips to lower your body, as seen in bodyweight squats, pistol squats, and lunges.
Benefits:
- Builds lower body strength and endurance.
- Improves mobility and joint health in the hips, knees, and ankles.
- Essential for functional movements like sitting, standing, and jumping.
4. Hinging
Hinging focuses on bending at the hips while keeping the spine neutral, as seen in hip thrusts and glute bridges. Unlike squats, the movement is driven by the hips, not the knees.
Benefits:
- Strengthens the posterior chain (backside of the body).
- Improves athletic performance in running, jumping, and lifting.
- Protects the lower back by teaching proper movement mechanics.
5. Balancing
These are unilateral movements, such as lunges, step-ups, and single-leg squats that challenge your balance and coordination.
Benefits:
- Corrects muscle imbalances between sides.
- Enhances coordination, stability, and proprioception (body awareness).
- Reduces injury risk by strengthening stabilizer muscles.
6. Core Stabilizing
Core stabilization exercises focus on maintaining a strong, braced trunk during movement. Planks, hollow holds, and leg raises are prime examples.
Benefits:
- Improves posture and spinal health.
- Enhances overall athletic performance by providing a stable base for all movement.
- Reduces the risk of lower back pain and injury.
Calisthenics Exercises for Chest and Triceps
Beginner
Wall Push-Ups- Stand facing a wall, place your hands shoulder-width apart, and lean in to push away from the wall. This reduces the load on your arms and chest, helping you build initial strength and master correct form.
Targets - Chest, shoulders, triceps
Incline Push-Ups- Place your hands on an elevated surface like a bench or sturdy table, with your feet on the floor. This position reduces resistance compared to floor push-ups, making it easier to perform more reps with good form.
Targets - Chest, shoulders, triceps
Kneeling Push-Ups- Builds strength and endurance, perfect for those still developing upper body power. Perform a regular push-up but with your knees on the ground. This modification lessens the weight you have to lift, allowing you to focus on a full range of motion and proper technique.
Targets - Chest, shoulders, triceps
Standard Push-Up- The classic push-up is a staple in calisthenics. With hands under your shoulders and body in a straight line, lower your chest to the floor and push back up.
Targets - Chest, shoulders, triceps, core
Intermediate
Close-Grip Push-Up- Bring your hands closer together under your chest. This variation increases the load on your triceps and inner chest.
Targets - Triceps, inner chest
Decline Push-Up-. Place your feet on an elevated surface and your hands on the floor. This shifts more weight to your upper chest and shoulders, making the movement harder.
Targets - Upper chest, shoulders, triceps
Decline Close-Grip Push-Up- Combine the decline position with a close hand placement to further emphasize the triceps while increasing overall difficulty.
Targets - Triceps, upper chest
Wide Grip Push-Up- Position your hands wider than shoulder-width apart. This shifts the focus to the outer chest and provides a greater stretch at the bottom of the movement.
Targets: Chest (especially outer portion), shoulders
Advanced
Uneven Push-Ups- One hand is elevated (on a book or block), increasing the load on one side. This challenges stability and unilateral strength.
Targets - Chest, triceps, shoulders (one side emphasized)
1-Handed Push-Up- Perform a push-up with one hand on the floor, feet wider for balance. This is a true test of strength, stability, and control.
Targets - Chest, triceps, shoulders, core
Dynamic Push-Up- Explosive push-up variations, such as clapping push-ups or plyometric push-ups, require you to push off the ground with force.
Targets - Chest, triceps, shoulders
Pseudo Planche Push-Up- Prepares you for the planche, increases shoulder and chest strength. Lean your shoulders forward over your wrists, mimicking the planche position. This greatly increases the load on the shoulders and chest.
Targets - Chest, shoulders, triceps, core
Planche Push-Up- Demonstrates peak calisthenics strength and control, full-body engagement. An elite skill where your feet never touch the ground and your body is parallel to the floor, requiring immense full-body tension.
Targets - Chest, shoulders, triceps, core, lower back
Back Calisthenics Exercises
Beginner
Wall Pulls- Wall pulls are an excellent entry point for beginners. Stand facing a wall or sturdy doorway, grip both sides, and lean back with arms extended. Pull your body toward the wall by squeezing your shoulder blades together.
Targets - Rhomboids, middle trapezius, rear deltoids, and biceps.
Inverted Row (Australian Pull-Up)- Set a bar at waist height, lie underneath, and grip the bar with an overhand grip. With your feet on the ground, pull your chest to the bar, keeping your body straight.
Targets - Latissimus dorsi, rhomboids, trapezius, biceps.
Pull-Up Negatives- Builds eccentric strength needed for full pull-ups, improves grip, and teaches control. Jump or step to the top of a pull-up position, then slowly lower yourself down over 3–5 seconds.
Targets - Targets: Lats, upper back, biceps, forearms.
Feet Supported Pull-Ups- Use a low bar and keep your feet on the ground or a box for assistance. Pull your chin above the bar, using your legs as needed.
Targets - Lats, biceps, upper back.
Standard Pull-Up- Hang from a bar with an overhand grip, hands shoulder-width apart. Pull your chin above the bar, then lower with control.
Targets - Lats, biceps, rear deltoids, core.
Chin-Ups- Similar to pull-ups, but with an underhand grip. This variation places more emphasis on the biceps.
Targets - Lats, biceps, lower trapezius.
Intermediate
Close-Grip Pull-Ups- Perform pull-ups with hands closer together.
Targets - Lower lats, biceps.
Chest To Bar Pull-Ups- Increases range, activates upper back and scapular muscles more intensely. Pull higher so your chest touches the bar at the top.
Targets - Upper back, lats, biceps.
Wide Grip Pull-Up - Emphasizes upper lats and back width, helps develop the coveted “V” shape. Use a grip wider than shoulder-width.
Targets - Upper lats, teres major, rear deltoids.
L-Pull-Up - Hold your legs straight out in front of you in an “L” shape while performing pull-ups.
Targets - Lats, biceps, core.
Advanced
Pseudo 1-Hand Pull-Ups - Grip the bar with one hand and use the other for minimal assistance (e.g., gripping your wrist or using a towel).
Targets - Lats, biceps, forearms, core.
Assisted 1 Arm Pull-Ups - Use a band or towel for support while performing one-arm pull-ups.
Targets - Lats, biceps, grip.
Weighted Pull-Ups - Increases resistance for greater strength and muscle gains. Add external weight (via a belt or vest) to standard pull-ups.
Targets - Lats, upper back, biceps.
Muscle-Up - Pull explosively above the bar, transitioning into a dip at the top.
Targets - Lats, chest, triceps, shoulders, core.
Typewriter Pull-Ups - At the top of a pull-up, shift your body side-to-side, moving your chin over each hand.
Targets - Lats, upper back, biceps, core.
Shoulder Calisthenics Exercises
Beginner
Kneeling Pike Push-Ups- Begin on your knees and hands, then raise your hips so your body forms an inverted "V" shape. Lower your head toward the floor by bending your elbows, mimicking the overhead pressing motion.
Targets - Primarily the anterior (front) and lateral (side) deltoids, with some involvement of the upper chest and triceps.
Incline Pike Push-Ups - For this variation, place your hands on an elevated surface (like a bench or box) and your feet on the ground, keeping your hips high. Lower your head toward the surface, then press back up.
Targets - Shoulders (especially front deltoids), upper chest, and triceps.
Pike Push-Up - Assume a downward dog position with your hips high and legs straight. Lower your head toward the floor between your hands, then push back up.
Targets - Anterior and lateral deltoids, upper chest, triceps, and core for stabilization.
Intermediate
Close-Grip Pike Push-Up - Move your hands closer together while performing the pike push-up. This increases the demand on your triceps and shoulders, requiring more control and strength.
Targets - Shoulders (front and side delts), triceps.
Decline Pike Push-Ups - Place your feet on an elevated surface and hands on the floor, hips high. Lower your head toward the ground, then press back up.
Targets - Shoulders (especially front delts), upper chest, triceps.
Wall Hand Stands - Kick up into a handstand against a wall for support. Hold the position to build endurance, or practice partial handstand push-ups by lowering your head toward the ground.
Targets - Deltoids (all heads), traps, triceps, core.
Advanced
Handstand Push-Ups - From a handstand position (against a wall or freestanding), lower your head to the floor and press back up.
Targets - All deltoid heads, triceps, upper chest, traps, core.
Chest to Wall Handstand Push-Ups - Face the wall in a handstand and perform push-ups. This stricter form forces you to maintain a straight body line and increases shoulder activation.
Targets - Shoulders (all heads), triceps, upper chest, core.
Free Standing Hand Stand Push-Ups - This is an elite skill that demonstrates exceptional shoulder strength, balance, and coordination. It heavily recruits stabilizing muscles throughout the body. Perform handstand push-ups without wall support, requiring total body control and balance.
Targets: Deltoids, triceps, traps, core, and stabilizers throughout the body.
Leg Calisthenics Exercises
Beginner
Half Squat - A half squat involves lowering your hips only partway down (about halfway to parallel). This reduces the load compared to a full squat, making it ideal for beginners to develop initial strength and confidence in the movement.
Targets - Quadriceps, glutes, hamstrings.
Full-Depth Supported Squat - Using a support (like a chair or rail), squat down as deeply as your mobility allows, keeping your heels on the ground. The support helps with balance and control.
Targets - Quads, glutes, hamstrings, calves.
Air Squat - Stand with feet shoulder-width apart, lower your hips below knee level, then stand back up.
Targets - Quads, glutes, hamstrings, core.
Box Squat - Sit back onto a box or bench, pause, then stand up. This teaches proper hip hinge technique and reinforces driving through the heels.
Targets - Glutes, quads, hamstrings.
Wall Sit - Lean against a wall and slide down until your knees are at a 90-degree angle, holding the position for some time.
Targets - Quads, glutes, calves.
Intermediate
Close Stance Squats - Perform squats with your feet close together, increasing the demand on your quadriceps and requiring greater knee flexion.
Targets - Quadriceps, glutes, core.
Archer Squats - A lateral squat variation where you shift your weight onto one leg, keeping the other extended to the side.
Targets - Quads, glutes, adductors, hamstrings.
Advanced
1 Leg Box Squat - Perform a single-leg squat to a box or bench, lowering under control and standing back up on one leg.
Targets - Quads, glutes, hamstrings, core, ankle stabilizers.
Pistol Squat - A full single-leg squat with the non-working leg extended forward. Requires strength, balance, and mobility.
Targets - Quads, glutes, hamstrings, calves, core.
Box Jumps - Explosively jump onto a sturdy box or platform, landing softly and stepping down.
Targets - Quads, glutes, hamstrings, calves.
Calisthenics Exercises for Balance & Coordination
Beginner
Split Squat - A stationary lunge with one foot forward and one back, lowering until your rear knee nearly touches the ground. Keep your torso upright and core engaged.
Targets - Quads, glutes, hamstrings, core stabilizers.
Lunge - Step forward or backward, lowering your rear knee to the floor while keeping your front knee aligned with your ankle.
Targets - Quads, glutes, hamstrings, core.
Step Up - Step onto a box or bench, driving through your lead leg to lift your body. Step down with control.
Targets: Glutes, quads, hamstrings, calves.
Intermediate & Advanced
Walking Lunges - Perform lunges continuously while moving forward, maintaining control during each step.
Targets - Quads, glutes, hamstrings, core.
Lateral Lunge - Step sideways, bending one knee while keeping the other leg straight. Push back to start.
Targets - Glutes, adductors, quads, core.
Deficit Reverse Lunge - Step back onto an elevated surface (e.g., a small platform), increasing the range of motion.
Targets - Glutes, hamstrings, quads, core.
Bulgarian Split Squat - Place your rear foot on a bench or box, squat down until your front thigh is parallel to the floor.
Targets - Quads, glutes, hamstrings, core.
Calisthenics Exercises for Your Glutes
Beginner
Kneeling Squat - Start in a kneeling position with your torso upright. Sit your hips back toward your heels, then drive your hips forward to return to the starting position. This move isolates the glutes by minimizing quad involvement, making it ideal for beginners to “feel” and activate the glute muscles.
Targets - Gluteus Maximus, hip extensors.
Glute Bridge - Lie on your back with knees bent and feet flat on the floor, hip-width apart. Drive through your heels to lift your hips, squeezing your glutes at the top before lowering back down.
Targets - Gluteus Maximus, hamstrings, core stabilizers.
Hip Thrust - Sit with your upper back against a bench or sturdy surface, feet flat on the ground. Drive your hips upward, squeezing your glutes at the top, then lower back down.
Targets - Gluteus Maximus, hamstrings, core.
Intermediate
Straight Bridge - Sit on the floor with legs extended, hands behind you. Press through your hands and heels to lift your hips, forming a straight line from shoulders to heels.
Targets - Gluteus Maximus, hamstrings, lower back, shoulders.
Single Leg Glute Bridge - Perform a glute bridge, but extend one leg straight while driving through the heel of the other foot.
Targets - Gluteus Maximus (unilateral), hamstrings, core.
Feet Elevated Glute Bridge - Place your feet on an elevated surface (like a bench or step) and perform a glute bridge.
Targets - Gluteus Maximus, hamstrings, core.
Advanced
Ball Leg Curl - Lie on your back with heels on a stability ball. Lift your hips into a bridge, then curl the ball toward your glutes by bending your knees, and extend back out.
Targets - Gluteus Maximus, hamstrings, core, calves.
Calisthenics Ab Exercises
Plank - Rest your forearms and toes on the ground, keeping your body straight from head to heels. Engage your abs and glutes, and avoid letting your hips sag.
Targets - Rectus abdominis, transverse abdominis, obliques, lower back, shoulders.
Lying Knee Tucks - Lie on your back with legs extended. Bring your knees toward your chest, then extend them back out without touching the floor.
Targets - Lower abs, hip flexors, and transverse abdominis.
Straight Leg Raises - Lie flat, legs extended. Keeping your legs straight, lift them to a 90-degree angle, then lower them slowly without letting your lower back arch.
Targets - Lower abs, hip flexors.
Intermediate
3-Limb Plank - From a standard plank, lift one arm or one leg off the ground, holding your body steady.
Targets - Core stabilizers, shoulders, and glutes.
2-Limb Plank - Lift one arm and the opposite leg simultaneously from a plank position, keeping your body stable. This exercise forces the core to resist rotation and maintain balance, increasing overall trunk strength.
Targets - Core, glutes, shoulders.
Decline Plank - Place your feet on an elevated surface (like a bench) and hold a plank position.
Targets - Abs, shoulders, chest, lower back.
Side Plank - Lie on your side, supporting your body on one forearm and the side of your foot. Hold your body in a straight line.
Targets - Obliques, transverse abdominis, shoulders.
Advanced
Hanging Straight Leg Raises - Hang from a pull-up bar with arms straight. Keeping your legs straight, raise them to at least parallel with the ground, then lower under control.
Targets - Lower abs, hip flexors, forearms, shoulders.
L-Sit - Sit on the floor or between parallel bars. Press your hands into the ground, lift your hips and legs off the floor, and hold your body in an “L” shape.
Targets - Abs, hip flexors, triceps, shoulders.
Dragon Flag Negatives - Lie on a bench, grip behind your head for support, and lift your body straight up (shoulders and head remain on the bench). Lower your body slowly, keeping it straight, then return to the top.
Targets - Entire core, including rectus abdominis, obliques, lower back, hip flexors.
Feel the Gravity
Calisthenics is the poetry of motion-a dance between strength and grace, where your body becomes both sculptor and clay. It’s not just exercise; it’s a rebellion against limitations, a testament to what’s possible when discipline meets creativity.
Every push-up, pull-up, and handstand whispers: You are stronger than you think. Here, gravity is your coach, and the world your gym. No machines, no mirrors- just raw, unfiltered progress. It’s the art of mastering yourself, one rep at a time.
What if your greatest strength isn’t in the weights you lift, but in the stories your body can tell? Rise. Move. Transform. The bar is set by you.
