Advanced Calisthenics Exercises
Full levers, one-arm pulling and pressing, and the explosive bar work. Everything here has a prerequisite you should meet before you start attempting it — the point at this level is not to try harder but to be honest about which step you are actually on, because the failure mode stops being slow progress and becomes an injured shoulder or elbow.
- Exercises
- 26
- Spread
- 26 Advanced
- No equipment
- 5 of 26
- Otherwise needs
- Pull-up Bar (13), Parallettes (2), Anchor Point (2), Wall (1), Bench (1), Rings (1), Dip Bars (1)
All 26 advanced exercises
Shoulders
Handstand Push-Up
The ultimate vertical pressing movement. Performed in a handstand against a wall, this builds tremendous shoulder strength.
Wall
Chest
One-Arm Push-Up
The ultimate unilateral pushing exercise. Requires tremendous pressing strength and core stability.
None
Back
Archer Pull-Up
A unilateral pull-up variation where most of the work is done by one arm while the other assists. Key progression toward one-arm pull-ups.
Pull-up Bar
Back
L-Sit Pull-Up
A pull-up performed while holding an L-sit position, dramatically increasing core demand while pulling.
Pull-up Bar
Full Upper
Muscle-Up
An explosive movement combining a pull-up and dip, transitioning from below to above the bar. A benchmark calisthenics skill.
Pull-up Bar
Back
Typewriter Pull-Up
A dynamic pull-up where you move side-to-side at the top of the movement, like a typewriter carriage.
Pull-up Bar
Abs
V-Sit
An advanced L-sit where legs are raised above horizontal, forming a V-shape with the body.
Parallettes
Obliques
Windshield Wipers
A rotational core exercise performed while hanging. Legs sweep side to side like windshield wipers.
Pull-up Bar
Abs
Dragon Flag
A legendary core exercise popularized by Bruce Lee. Your body pivots from the shoulders while remaining rigid.
Bench
Quads
Pistol Squat
The king of bodyweight leg exercises. A full single-leg squat requiring strength, balance, and mobility.
None
Quads
Shrimp Squat
A challenging single-leg squat where your rear foot is held behind you, touching your knee to the ground.
None
Hamstrings
Nordic Curl
An eccentric hamstring exercise known for injury prevention. One of the best bodyweight hamstring exercises.
Anchor Point
Shoulders
Tuck Planche
The first major planche progression with knees tucked to chest. Builds foundational planche strength.
Parallettes
Back
Tuck Front Lever
A front lever progression with knees tucked. The first major milestone toward full front lever.
Pull-up Bar
Shoulders
Back Lever
A horizontal hold where you hang from a bar facing downward. Requires shoulder flexibility and strength.
Pull-up Bar
Shoulders
Freestanding Handstand
A handstand without wall support. Requires extensive balance practice and body control.
None
Full Upper
Bar Muscle-Up
The classic muscle-up on a straight bar. Explosive pull transitioning to a dip above the bar.
Pull-up Bar
Full Upper
Ring Muscle-Up
A muscle-up performed on gymnastic rings. Requires different technique than bar muscle-up.
Rings
Chest
Behind Back Clap Push-Up
An explosive push-up where you clap behind your back at the top. Requires significant power.
None
Chest
Plyo Dips
Explosive dips where you push off the bars and catch yourself. Builds tremendous upper body power.
Dip Bars
Back
Clapping Pull-Up
An explosive pull-up where you release the bar and clap before catching it again.
Pull-up Bar
Back
Front Lever Raise
A dynamic movement from hang to front lever position. Builds the strength needed for front lever holds.
Pull-up Bar
Obliques
Hanging Windshield Wiper
Hanging from a bar with legs extended, rotating side to side like windshield wipers. Elite oblique builder.
Pull-up Bar
Hamstrings
Natural Leg Curl
A bodyweight hamstring curl where you lower your body from kneeling. Also known as Nordic curl.
Anchor Point
Back
Lache
A swinging release and catch between bars. Essential parkour and freestyle skill.
Pull-up Bar
Shoulders
Hefesto
A back lever to support transition, pulling up from behind. Requires extreme shoulder strength.
Pull-up Bar