Starting calisthenics means learning how your body moves. These foundational exercises teach you the basic patterns: bracing your core, controlling your shoulders, feeling your weight shift. You won't win any awards here, but you'll build something more valuable—a body that knows how to work. Take your time. Learn each position. The strength comes later, but only if the foundation is solid.
Bodyweight Exercise Collection
Thoracic Mobility Drill
The Thoracic Mobility Drill is a mobility exercise that improves spinal extension and rotation for straight-arm movements.
Hip Flexor Stretch
The Hip Flexor Stretch is a mobility exercise that opens the hips and improves compression strength.
Shoulder Dislocates
Shoulder Dislocates are a mobility exercise that improves shoulder flexibility and stability for straight-arm movements.
Pike Stretch
The Pike Stretch is a flexibility exercise that stretches the hamstrings and builds hip flexibility.
Pancake Stretch
The Pancake Stretch is a flexibility exercise that opens the hips and stretches the hamstrings and adductors.
Bridge (Wheel Pose)
The Bridge is a mobility exercise that builds spinal extension, shoulder flexibility, and core strength.
Superman
The Superman exercise builds strength in the lower back, glutes, and hamstrings by lifting the arms and legs off the floor.
Flutter Kicks
Flutter kicks are a dynamic core exercise that builds endurance in the lower abdominals and hip flexors.
Assisted Lunge
The assisted lunge builds unilateral leg strength and balance by providing support during the lunge pattern.
Assisted Squat
The assisted squat builds squat mechanics and leg strength by providing support through a TRX, band, or door frame.
Glute Bridge
The glute bridge activates and strengthens the glutes and hamstrings by lifting the hips from a supine position.
Scapular Pull-Up
The scapular pull-up builds scapular depression and retraction strength, essential for pull-ups and front lever.
Passive Hang
A passive hang is a hanging position where the shoulders are relaxed, the scapulae are elevated, and the body hangs with minimal muscle tension.
Scapular Push-Up
The scapular push-up isolates the serratus anterior and scapular stabilizers by protracting and retracting the shoulder blades in a push-up position.
Bench Dips
Bench dips are a foundational pressing exercise that builds triceps strength and shoulder stability using a bench or elevated surface.
Active Hang
An active hang is a hanging position where the shoulders are packed down and the scapulae are retracted, engaging the back muscles.
Deadbug
The deadbug builds dynamic core control and coordination by moving the arms and legs while maintaining a hollow body position.
Plank
The plank is an isometric core exercise that builds endurance and stability in the abdominals, back, and shoulders.
Hollow Body Hold
The hollow body position is a rigid, slightly rounded spine position where the core is braced, ribs are pulled down, and the pelvis is tucked.
Incline Push-Up
The incline push-up uses an elevated surface to reduce body weight load while maintaining the push-up mechanics.
Knee Push-Up
The knee push-up is a floor-based regression that reduces the load while preserving the full push-up movement pattern.