100 Best Calisthenics Exercises for All Levels

Here are 100 of the best calisthenics exercises, categorized by difficulty and muscle group, to help you build a comprehensive and progressive bodyweight training program.

Beginner

Lower Body:

1. Squats
2. Lunges (forward, reverse, walking)
3. Glute bridges
4. Calf raises
5. Side lunges
6. Good mornings
7. Box squats (using a chair or box)
8. Step ups (using a low platform)

Upper Body:

9. Incline push-ups (hands on an elevated surface) 
10. Wall push-ups 
11. Negative pull-ups (lowering slowly from the top position) 
12. Assisted pull-ups (using resistance bands or a chair) 
13. Incline rows (using a table or low bar) 
14. Scapular pull-ups (hanging from a bar and retracting shoulder blades) 
15. Bench dips (using a bench or chair)

Core:

16. Plank (forearm or high plank) 
17. Knee plank 
18. Side plank 
19. Crunches 
20. Leg raises (lying or hanging) 
21. Russian twists 
22. Bird-dog 
23. Dead bug

Full Body: 

24. Jumping jacks 
25. Burpees (modified without push-up) 
26. Inchworm 
27. High knees 
28. Butt kicks 
29. Mountain climbers 
30. Bear crawls

Intermediate

Lower Body: 

31. Jump squats 
32. Bulgarian split squats 
33. Pistol squat progressions (assisted or with a counterbalance) 
34. Shrimp squats 
35. Cossack squats 
36. Side-to-side squats

Upper Body: 

37. Standard push-ups 
38. Decline push-ups 
39. Diamond push-ups 
40. Pike push-ups 
41. Standard pull-ups 
42. Chin-ups 
43. Australian pull-ups 
44. Dips (on parallel bars) 
45. Close-grip push-ups

Core: 

46. Hollow body hold 
47. Reverse plank 
48. Plank with leg raise 
49. Bicycle crunches 
50. Hanging knee raises 
51. L-sit progressions (tuck L-sit, one-leg extended)

Full Body: 

52. Standard burpees 
53. Box jumps (using a low box) 
54. Tuck jumps 
55. Mountain climbers with a twist

Advanced

Lower Body:

56. Pistol squats 
57. Nordic hamstring curls 
58. Single-leg deadlifts 
59. Sissy squats 
60. Shrimp squat jumps

Upper Body: 

61. One-arm push-up progressions 
62. Planche leans 
63. Tuck planche 
64. Handstand push-ups (against a wall) 
65. One-arm pull-up progressions 
66. Muscle-ups (bar or rings) 
67. Front lever progressions 
68. Back lever progressions

Core:

69. Dragon flags 
70. L-sit (full) 
71. V-sit 
72. Plank with alternating leg and arm raise 
73. Human flag progressions

Full Body: 

74. Freestanding handstands 
75. Handstand walks 
76. Burpees with a tuck jump 
77. Box jumps (with higher boxes)

Expert

Lower Body:

78. One-legged calf raises 
79. Side-to-side jump squats 
80. Plyo push-up to squat

Upper Body: 

81. One-arm push-ups 
82. Planche (full) 
83. One-arm pull-ups 
84. Iron cross (on rings) 
85. Victorian cross (on parallel bars)

Core: 

86. Human flag 
87. Front lever (full) 
88. Back lever (full) 
89. Degree push-ups

Full Body: 

90. Freestanding handstand push-ups 
91. Handstand pirouettes 9
92. One-handed handstand

Other Challenging Exercises:

93. Crow pose
94. Headstand
95. Elbow lever
96. Side lever
97. Manna
98. Muscle-up to front lever

99. Planche push-ups

100. Impossible dips

Tips for Choosing Exercises

Start with Your Level: Choose exercises that are appropriate for your current fitness level and gradually progress to more challenging variations.

Focus on Proper Form: Prioritize proper form over quantity to prevent injuries and maximize results.

Listen to Your Body: Rest when needed and don’t push yourself beyond your limits.

Variety is Key: Incorporate a variety of exercises to target different muscle groups and keep your workouts engaging.

Have Fun: Enjoy the process of learning and mastering new exercises.

This list provides a comprehensive overview of calisthenics exercises for all levels. Remember to start with the basics, focus on proper form, and gradually progress as you get stronger. With dedication and consistency, you can achieve incredible results with calisthenics and transform your body and mind.

100 Best Calisthenics Exercises for All Levels