Intermediate Calisthenics Exercises
The layer where reps stop being the answer. You have strict pull-ups and clean push-ups, and adding more of them has stopped working — these are the moves that change leverage instead: archer and pseudo-planche variations, the tucked levers, the first single-leg squats.
- Exercises
- 26
- Spread
- 26 Intermediate
- No equipment
- 8 of 26
- Otherwise needs
- Pull-up Bar (12), Dip Bars (1), Rings (1), Parallettes (1), Ab Wheel (1), Bench (1), Wall (1)
All 26 intermediate exercises
Chest
Archer Push-Up
A unilateral push-up where one arm does most of the work while the other extends to the side. Great progression toward one-arm push-ups.
None
Shoulders
Pseudo Planche Push-Up
A forward-lean push-up that mimics the planche position. Builds the specific strength needed for planche progressions.
None
Shoulders
Korean Dips
A behind-the-back dip variation that requires significant shoulder flexibility and builds unique pressing strength.
Dip Bars
Chest
Ring Dips
Dips performed on gymnastic rings, requiring much greater stabilization than parallel bar dips.
Rings
Back
Pull-Up
The king of upper body pulling movements. Targets the lats, biceps, and rear deltoids. A fundamental calisthenics exercise.
Pull-up Bar
Back
Wide Grip Pull-Up
A pull-up variation with wider grip that emphasizes lat width and upper back development.
Pull-up Bar
Back
Close Grip Pull-Up
A pull-up with hands placed close together, emphasizing the lower lats and increasing bicep involvement.
Pull-up Bar
Back
Commando Pull-Up
A pull-up performed perpendicular to the bar, alternating which side your head goes to each rep.
Pull-up Bar
Abs
L-Sit
A static hold where you support your body with straight arms while holding legs extended horizontal. Builds tremendous core and hip flexor strength.
Parallettes
Abs
Hanging Leg Raise
A hanging core exercise where you raise your legs while hanging from a bar. Excellent for lower abs.
Pull-up Bar
Abs
Toes to Bar
A hanging core exercise where you touch your toes to the bar. Full range hanging leg raise.
Pull-up Bar
Abs
Ab Wheel Rollout
An anti-extension core exercise using an ab wheel. Challenges the core to resist spinal extension.
Ab Wheel
Quads
Bulgarian Split Squat
A split squat with the rear foot elevated on a bench. Great for building single-leg strength.
Bench
Glutes
Single-Leg Glute Bridge
A unilateral glute bridge that doubles the work on each glute.
None
Shoulders
Handstand
The fundamental inverted skill. Balance on your hands against a wall to build shoulder strength and body awareness.
Wall
Shoulders
Skin the Cat
A shoulder mobility and strength movement where you rotate through a full circle on the bar or rings.
Pull-up Bar
Full Upper
Kipping Muscle-Up
A momentum-assisted muscle-up using a kipping motion. Often the first muscle-up variation learned.
Pull-up Bar
Chest
Clapping Push-Up
An explosive push-up where you clap your hands mid-air. Builds power and fast-twitch muscle fibers.
None
Triceps
Sphinx Push-Up
A tricep-focused push-up performed on forearms, transitioning to hands. Also known as tricep extension push-up.
None
Chest
Spiderman Push-Up
A push-up where you bring your knee to your elbow at the bottom, adding core and hip flexor work.
None
Back
Mixed Grip Pull-Up
Pull-up with one hand supinated and one pronated. Creates unique muscle activation patterns.
Pull-up Bar
Back
Towel Pull-Up
Pull-ups performed while gripping towels hung over the bar. Incredible for grip strength development.
Pull-up Bar
Abs
Tuck Front Lever Hold
A tucked front lever position held for time. Excellent for building toward the full front lever.
Pull-up Bar
Abs
V-Up
A dynamic core exercise where arms and legs meet in the middle, forming a V shape.
None
Quads
Sissy Squat
A quad-dominant squat where you lean back while rising on your toes. Extreme quad isolation.
None
Full Upper
Bar Spin
A 180-degree spin around the bar while in support. Foundational freestyle bar skill.
Pull-up Bar