Core training is about stability, not just aesthetics. This category includes isometric holds (planks, hollow body), dynamic flexion (leg raises, V-sits), rotation (Russian twists), and advanced straight-body levers (dragon flag). A strong core protects your spine and transfers force between your upper and lower body.
Bodyweight Exercise Collection
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.
Handstand to Hollow Back Press
The Handstand to Hollow Back Press is a dynamic transition from Handstand to Hollow Back, requiring extreme shoulder mobility and strength.
L-Sit to Handstand Press
The L-Sit to Handstand Press is a dynamic transition from L-Sit to Handstand, requiring extreme core and shoulder strength.
Ring Push-Ups
Ring Push-Ups are a pushing exercise on rings that builds chest, core, and shoulder strength while challenging stability.
Ring Support Hold
The Ring Support Hold is a static position on rings where the body is held upright with straight arms and packed shoulders.
Manna Press
The Manna Press is a dynamic movement transitioning from L-Sit to Manna, requiring explosive core strength and compression.
Manna Hold
The Manna Hold is an advanced static core position where the legs are lifted above the head, requiring extreme hip flexor and core strength.
Full Human Flag
The Full Human Flag is a static hold where the body is completely horizontal, supported by one arm pulling and the other pushing.
Human Flag Negative
The Human Flag Negative focuses on the eccentric phase, lowering the body slowly from vertical to horizontal.
Human Flag Hold
The Human Flag Hold is a static lateral pulling and pushing exercise where the body is held horizontal, supported by one arm pulling and the other pushing.
Burpee with Tuck Jump
The burpee with tuck jump adds a tuck jump at the top, building explosive power and conditioning.
Band-Assisted Muscle-Up
The band-assisted muscle-up uses a resistance band to reduce the load, allowing you to practice the full movement.
Negative Front Lever
The negative front lever focuses on the eccentric phase, lowering the body slowly from a front lever position.
Arch Body Hold
The arch body hold builds spinal extension strength in the lower back, glutes, and hamstrings.
Superman
The Superman exercise builds strength in the lower back, glutes, and hamstrings by lifting the arms and legs off the floor.
Hollow Body Rocks
Hollow body rocks build core endurance, body tension, and coordination by rocking the body in a hollow position.
Mountain Climbers
Mountain climbers are a dynamic full-body exercise that builds core stability, hip mobility, and cardiovascular endurance.
Flutter Kicks
Flutter kicks are a dynamic core exercise that builds endurance in the lower abdominals and hip flexors.
V-Up
The V-Up is a dynamic core exercise that builds hip flexor and abdominal strength by folding the body into a V shape.
Single-Leg Box Squat
The single-leg box squat builds unilateral leg strength and control by pausing on a box before standing up.
Windshield Wipers
Windshield Wipers are a dynamic core exercise where the legs are swept from side to side while hanging or in an L-Sit position.
V-Sit
The V-Sit is an advanced static hold where the legs are lifted above the horizontal, forming a "V" shape with the torso.
Human Flag Transition
The human flag progression builds the shoulder and core strength needed to hold a side flag position.
Negative Pistol Squat
The negative pistol squat focuses on the eccentric phase, lowering slowly on one leg to build strength for the full pistol squat.
Box Pistol Squat
La sentadilla pistola a caja construye fuerza unilateral de piernas y estabilidad al hacer pausa en una caja en la parte inferior.
Dragon Flag
The Dragon Flag is a straight-body dynamic core exercise where the body is held rigid and lowered from a vertical position.
Straddle Dragon Flag
The Straddle Dragon Flag increases the lever arm by extending the legs to the sides, building strength for the full Dragon Flag.
Negative Dragon Flag
The Negative Dragon Flag focuses on the eccentric phase, lowering the body slowly from vertical to horizontal.
Tuck Dragon Flag
The Tuck Dragon Flag is the first step toward the full Dragon Flag, building core strength with a reduced lever arm.
Full Front Lever
The full front lever is a straight-arm pulling hold where the body is completely horizontal, legs together, supported by the lats and core.
Front Lever Straddle
The straddle front lever extends the legs to the sides, increasing the lever arm and demanding greater strength.
Front Lever Advanced Tuck
The advanced tuck front lever increases the lever arm by opening the hips while keeping the knees tucked.
Front Lever Tuck
The tuck front lever is a straight-arm pulling hold where the body is horizontal, knees tucked, supported by the lats and core.
Elbow Lever
The elbow lever is a foundational skill that builds balance and shoulder stability for more advanced movements.
Plank Shoulder Taps
Plank shoulder taps challenge core stability by requiring you to balance on one arm while touching the opposite shoulder.
Deep Squat
The deep squat is a foundational lower body exercise that builds strength and mobility in the quads, glutes, and core.
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.
Single-Leg Glute Bridge
The single-leg glute bridge is a unilateral progression of the glute bridge, building strength and balance in each leg individually.
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.
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.
Pike Compression (Advanced)
Advanced pike compression is the ability to fold at the hips and bring the chest to the knees with a straight back, holding the position actively.
L-Sit
The L-Sit is a static hold where the body forms an "L" shape, supported only by the hands, requiring extreme core and hip flexor strength.
Support Hold
The support hold is a static position on parallel bars or rings where the body is held upright with straight arms and packed shoulders.
Hanging Leg Raises
Hanging leg raises are the advanced version of hanging knee raises, lifting straight legs to 90 degrees or above.
Hanging Knee Raises
Hanging knee raises build core, hip flexor, and grip strength by lifting the knees toward the chest while hanging from a bar.
Active Hang
An active hang is a hanging position where the shoulders are packed down and the scapulae are retracted, engaging the back muscles.
Pike Compression
Pike compression is the ability to fold at the hips and bring the chest toward the legs with a straight back, engaging the hip flexors and core.
Lying Leg Raises
Lying leg raises isolate the lower abdominals and hip flexors by lifting and lowering the legs while maintaining a hollow body position.
Russian Twist
The Russian Twist is a dynamic core exercise that targets the obliques and deep stabilizers through controlled rotation.
Side Plank
The side plank targets the obliques, deep core stabilizers, and shoulder stability by supporting the body on one arm and the side of the foot.
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.