17 Best Calisthenics Exercises: Find the Right Ones for You 

The best calisthenic exercises use your bodyweight to build strength, flexibility, and endurance. They are easy to learn, suitable for all ages, and require minimal equipment, making them convenient to perform almost anywhere. Calisthenic exercises help improve overall fitness and are ideal for all fitness levels, from beginners to advanced athletes. 

What Are the Best Calisthenics Exercises?

Calisthenics exercises require minimal or no equipment, which make this form of training both convenient and versatile. While there are no definitive “best” calisthenics exercises, today we will share some of our favorites, based on a number of different goals, fitness levels, body regions (1).  

Best Calisthenics Exercises for Beginners

1. Knee Push-Ups

Knee push-ups are a variation of the traditional push-up that is perfect for beginners because they work all of the same muscles, but at a decreased level of difficulty. Knee push-ups provide an effective stepping stone to the eventual progression to standard push-ups(2). 

1. Begin on all fours with your hands placed slightly wider than shoulder-width apart.
2. Keep your knees on the ground and your back straight.
3. Bend your elbows to lower yourself toward the ground with your arms angled out 45 degrees from your body.
4. When your chest lightly touches the ground, push through your hands to raise yourself back up to the starting position, which completes one repetition.
5. Complete 2 – 5 sets of 8 – 15 repetitions, increasing the number of reps and sets as they get easier for continued improvement.

2. Seated Dips

Seated dips are a great beginner exercise for increasing strength in your triceps, shoulders, and chest. It’s easy to learn, and you can do them almost anywhere as long as you have a sturdy chair or a bench(2). 

1. Sit on the edge of a sturdy chair or bench and grab the front edge with your hands right next to your legs.
2. Slide your buttocks off the chair, supporting your weight with your arms and legs.
3. Bend your elbows to lower your body towards the ground until your upper arms are about parallel to the floor.
4. When you reach the lowest point, push through your palms to raise your body back to the starting position.
5. Complete 2 – 5 sets of 8 – 15 repetitions, increasing the number of reps and sets as they get easier for continued improvement.

3. Assisted Squats

Assisted squats are great for working out the lower body, helping to improve your strength and balance and get you ready for standard squats (3). 

1. Stand in front of a stable chair that is about knee-high. Face away from it with your feet about shoulder-width apart.
2. Begin the squat by bending your knees and pushing your hips back as if you are sitting in a chair.
3. Lower yourself down until you are sitting in the chair, but don’t relax your legs.
4. Push through your heels to raise your body back to its starting position to complete one full repetition.
5. Complete 2 – 5 sets of 8 – 15 repetitions, increasing the number of reps and sets as they get easier for continued improvement.

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4. Supermans

The Superman exercise is an excellent way for beginners to strengthen their lower back, glutes, and shoulders(2). 

1. Lie face down on the floor with your arms extended straight in front of you and your legs straight behind you.
2. Simultaneously, lift your arms, chest, and legs off the ground as high as you can, as if you were flying through the air like Superman.
3. Hold the position for a few seconds before slowly lowering your arms and legs back to the ground.
4. Complete 2 – 5 sets of 8 – 15 repetitions, increasing the number of reps and sets as they get easier for continued improvement.

5. Crunches

Crunches are a popular core exercise that primarily targets the abdominal muscles. They can help build up your six-pack muscles (rectus abdominis), so they have better definition with a simple movement pattern (2). 

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Engage your core to lift your head, neck, and shoulder blades off the floor, curling your upper body towards your knees while keeping your lower back on the floor, resulting in only a few inches of movement.
3. Hold your position at the top of the movement briefly before allowing your body to fall back to the starting position.
4. Since this exercise has a limited range of motion and engages muscles with high endurance, most people can comfortably perform higher repetition ranges than with other exercises with increased metabolic demand.

6. Dead Bug

The Dead Bug is a core exercise that focuses on stabilizing the spine while engaging multiple muscles in the abdomen, hips, and lower back. It is particularly beneficial for improving coordination and core strength. It’s also a lot of fun(3). 

1. Lie on your back with your arms extended straight up towards the ceiling.
2. Bend your knees at a 90-degree angle so your thighs are perpendicular to the floor, and your shins are parallel to the floor.
3. Slowly lower your right arm and left leg towards the floor simultaneously, lowering them as far as they will go without raising your back off the ground before returning to the starting position.
4. Repeat, but this time, use the left arm and right leg to complete one repetition.
5. Complete 2 – 5 sets of 8 – 15 repetitions, increasing the number of reps and sets as they get easier for continued improvement.

Read more: The Simplest Lower Back Calisthenics Guide for Beginners

Best Calisthenics Exercises for Muscle Growth

Calisthenics exercises can be highly effective for muscle growth when performed with proper intensity, volume, and progression, especially when you choose exercises that target several muscle groups. 

7. Push-ups

Push-ups are a fundamental calisthenic exercise suitable for various fitness levels and goals. They target the chest, triceps, and shoulders and are great for building strength and muscle(4). Many also enjoy using them as part of a 30 day calisthenics workout plan, working up to 100 push-ups per day(3). 

1. Begin in a plank position with your hands placed slightly wider than shoulder-width apart.
2. Lower your body slowly toward the floor by bending your elbows.
3. If able, lightly touch your chest to the floor, then push through your palms to raise your body back to the starting position to complete one repetition.

8. Bodyweight Squats

Squats are a functional and essential movement pattern for the lower body. They primarily target the quadriceps, hamstrings, and glutes, but also activate just about every muscle of the legs for stability and support(4). 

1. Stand with your feet shoulder-width apart, toes slightly pointed out.
2. Bend your knees to lower yourself to the ground as if you were going to sit in a chair.
3. When your thighs are parallel to the floor, pause briefly before pushing through the heels of your feet to bring your body back up and return it to the starting position to complete one rep.
4. Complete 2 – 5 sets of 8 – 15 repetitions, increasing the number of reps and sets as they get easier for continued improvement.

9. Pull-ups

If you want to grow your arms and back, adding pull-ups to your workout is a must. Pull-ups primarily target the latissimus dorsi (better known simply as the “lats”) and the biceps, but also get some help from the infraspinatus and lower trapezius(4).  

1. Start by hanging from the pull-up bar with your hands facing away from your body in an overhand grip. Your hands should be about shoulder-width apart or slightly wider. Find what feels most natural for you.
2. Pull your body towards the bar, allowing your elbows to bend.
3. Continue pulling until your chin is above the bar, then slowly lower yourself back to the starting position to complete one repetition.
4. Do 2 – 5 sets of 5 – 10 pull-ups, increasing the number of reps and sets as they get easier for continued improvement.

10. Dips

Dips can be a difficult exercise to perform at home because they require parallel stable surfaces (such as parallel bars). Although some people use two sturdy chairs to perform this exercise, others may find that chairs do not provide enough stability and opt to seek a park with equipment that meets this need.. You also have the option of performing bench/chair dips in which your hands are on a bench or seat of a chair and your feet are out in front of you on the floor. This is a regressed version of the exercise, but does provide some of the same benefits.. Dips are a great way to build upper body strength and target the triceps, chest, and anterior shoulders(4). 

1. Grab the parallel bars while standing between them and lift your feet off the ground to extend your arms while keeping your body in a straight line.
2. Lean slightly forward and lower yourself as far as possible, bending at the elbows until your arms are about parallel with the floor.
3. From the lowest position, push through your palms to raise yourself back up to the starting position, completing one repetition.
4. Complete 2 – 5 sets of 8 – 15 repetitions, increasing the number of reps and sets as they get easier for continued improvement.

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Best Calisthenics Exercises for Legs

Several great calisthenic exercises for building legs exist, including the bodyweight squats we mentioned earlier. Greater leg strength can improve mobility, balance, and endurance(5). 

11. Lunge

Lunges are an effective lower body exercise for targeting the quadriceps, hamstrings, glutes, and calves. They also improve balance, coordination, and functional strength (5). 

1. Stand tall with your feet hip-width apart, holding your hands at your sides or on your hips.
2. Take a big step forward with your right foot and lower your body until your right thigh is parallel to the ground and your right knee is directly above your ankle.
3. Push through your front foot to lift your body back to the starting position.
4. Repeat for 5 – 10 repetitions before switching to the other leg.
5. Complete 2 – 5 sets, increasing the number of reps and sets as they get easier for continued improvement.

12. Reverse Lunge

Reverse lunges are another great exercise for the legs. They work many of the same muscles as the forward lunge but in a manner that keeps the lead leg in a closed chain position, making the exercise more friendly on the knees and ankles and emphasizing the posterior chain (primarily the hamstrings and glutes) slightly more than the quadriceps (5). 

1. Stand tall with your feet hip-width apart and your hands at your sides or on your hips.

1. Step backward with your right foot, keeping your torso upright and balanced.

1. Slowly lower your body until your left thigh is parallel to the ground and your right knee is just off the ground.
2. Push off your front leg to bring yourself back up to the starting position.

5. Repeat for 5 – 10 repetitions before switching to the other leg.
6. Complete 2 – 5 sets, increasing the number of reps and sets as they get easier for continued improvement.

13. Glute Bridge

The glute bridge is a highly effective exercise for targeting the glutes, hamstrings, and lower back. It can also help improve core stability. It’s a great addition to any routine to ensure a complete leg workout(5). 

1. Lie on your back with your knees bent and feet flat on the floor, hip-width apart.
2. Press through your heels to lift your hips towards the ceiling, pausing to squeeze your glutes at the top.
3. Slowly lower your body back to the starting position without fully relaxing your muscles before pushing through your heels to do another repetition.
4. Complete 2 – 5 sets of 8 – 15 repetitions, increasing the number of reps and sets as they get easier for continued improvement.

14. Bulgarian Split Squat

The Bulgarian split squat is a hybrid of a single leg squat and a lunge. It’s more advanced than a standard lunge, but less advanced than a pistol squat. It’s a great way to transition into higher level exercises and can be easily modified depending on your fitness level. This exercise primarily targets the hamstrings, glutes, and quadriceps (5). 

1. Stand a couple feet in front of a bench, chair, or step, facing away from it.
2. Extend one leg back and rest it on the bench.
3. Slowly lower your body by bending your front knee, ensuring that it stays over your ankle and doesn’t move out in front of your toes until your thigh is parallel to the ground.
4. Push through your heel to raise your body and return to the starting position.
5. Repeat for 5 – 10 repetitions before switching to the other leg.
6. Complete 2 – 5 sets, increasing the number of reps and sets as they get easier for continued improvement.

Read more: Calisthenics Shoulder Exercises: Techniques and Workouts

Best Calisthenics Exercises for Back

Calisthenics can be a great way to build your back. Several exercises, like the pull-ups and Supermans that we already looked at, target these muscles especially well, and there are quite a few others. 

15. Inverted Row

The inverted row is a powerful bodyweight exercise that targets the middle back, rear deltoids, and biceps, making it a great addition to any calisthenics workout plan. It’s easy to setup, and you can do it at home using an adjustable pull-up bar, TRX, or gymnastics rings(6). 

1. Position a bar at waist height and lie down underneath it, facing the ceiling.
2. Grab the bar with an overhand grip about shoulder-width apart. Your legs should be straight out, and your heels should be on the floor.
3. Keep your body in a straight line from head to feet and pull your chest towards the bar, bending at the elbows.
4. Pause briefly at the top before slowly lowering yourself back to the starting position to complete one repetition.
5. Complete 2 – 5 sets of 8 – 15 repetitions, increasing the number of reps and sets as they get easier for continued improvement.

16. Chin-ups

Chin-ups are incredibly similar to pull-ups, with the only difference being your grip. Chin-ups use an underhanded grip instead of the traditional overhanded grip, which puts more focus on the biceps but targets mostly the same muscles(6). 

1. Start by hanging from the pull-up bar with your palms facing towards your body in an underhand grip. Your hands should be about shoulder-width apart or slightly narrower. Find what feels most natural for you.
2. Bend your elbows to pull your body towards the bar, leading with your chest.
3. Continue pulling until your chin is above the bar, then slowly lower yourself back to the starting position to complete one repetition.
4. Do 2 – 5 sets of 5 – 10 chin-ups, increasing the number of reps and sets as they get easier for continued improvement.

17. Muscle Ups

Muscle-ups are an advanced calisthenics exercise that combine a pull-up and a dip into one powerful movement. They target the back, chest, shoulders, and arms for a comprehensive exercise (6). 

1. Stand under the pull-up bar like you would to do an ordinary pull-up and grip the bar with a false grip. This means instead of wrapping your hands around the bar, you will rest your wrists on the top of it and hook your hands over it. This will make for a smoother transition when you transition from the pull-up portion of the exercise to the press-up..
2. Begin by performing a pull-up, pulling your chest towards the bar with explosive power.
3. As you reach the top, lean forward and push back on the bar to transition into the press-up.
4. Press through your palms to lift your chest above the bar.
5. Reverse the movement and slowly transition back to the starting position to complete one rep.
6. This exercise is very challenging for most people, so start slow with limited reps and sets. Build gradually as you get stronger.

What Is Better, Calisthenics or Gym?

Calisthenics and the gym are both great ways to get into shape and build muscle. The ultimate decision will depend on your fitness goals, and each has specific advantages(7).  

Advantages of Calisthenics

You can start calisthenics immediately without any fees, memberships, or equipment. You can do them anywhere, including in a small space or outdoors. They will help improve overall body control, coordination, and functional strength. 

Advantages of the Gym

In the gym, it is much easier to target specific muscle groups, and adding incremental weight is more precise than changing body position. You are also not limited by your body weight as to how much you can do in your exercises. 

Why Is Calisthenics So Hard?

Calisthenics can be difficult, especially for beginners, because many of the exercises require significant strength, balance, coordination, and flexibility to complete and involve multiple groups of muscles working together, which can increase difficulty. Exercises can also be more challenging if you have a lower strength-to-weight ratio. Unlike weightlifting, where you can easily adjust the resistance involved, calisthenics requires creativity in regressing exercise resistance (8).  

How Long Should a Calisthenics Workout Be?

The amount of time you should spend doing calisthenics each week will depend on the exercises you choose, your fitness level, and how much effort you put into the workout. However, many experts recommend scheduling a 30 – 40-minute workout 3 – 4 times a week(9). 

Does Calisthenics Need Rest Days?

When you put your muscles to work through weight training or calisthenics, you create tiny tears in the muscle that require time to heal. It is this healing period that creates the larger, stronger muscles we are working for, so it is important not to skip this important step. If you’re a beginner, it’s best to schedule no more than 3 – 4 workouts each week, taking a rest day in between. It’s also important to get plenty of sleep, as that’s when your muscles grow(10). 

Subtypes of Calisthenics

Traditional Calisthenics (Isotonic)

As mentioned, calisthenics exercises focus on using your body weight as resistance when training. The primary exercises in traditional calisthenics are classified as isotonic exercises, which involve the contraction of muscles while moving through a range of motion. This is probably what you think of when you picture a strengthening exercise. 

Plyometrics

Plyometric exercises involve fast, explosive movements, and are often referred to simply as “jump training.” Plyometrics improve the efficiency of the stretch-shortening cycle and provide benefits for muscle power, speed, and agility. While plyometrics can also be performed with weights and resistive equipment, some calisthenic plyometric exercises include jump squats, clap push-ups, line hops, and box jumps.. 

Isometrics

Isometric exercises involve contracting muscles without any movement. The length of the muscle stays constant throughout the exercise to hold an object (including your own body) in a single place. This includes exercises like plank holds, wall sits, and dead hang.

FAQs

• Am I Too Heavy for Calisthenics?

Before you start doing any form of exercise, including calisthenics, it’s important to consult with your physician to be sure you are physically healthy enough to perform the desired activity. However, as long as you are healthy, there is no reason to think you are too healthy to start getting fit with calisthenics. While some exercises will be more difficult when you are overweight, there are many to choose from for any skill level and weight class. Starting with modified exercises like wall push-ups, knee push-ups, and bodyweight squats can help you build the strength you need to tackle the more difficult versions down the road(12). 

• Is Calisthenics as Good as Lifting?

The answer to this question depends on your goals. If your goal is to lift as much weight as possible or start competing in powerlifting, then calisthenics is objectively not as good as lifting weights because it is less specific to those goals. However, if your goal is to get in great shape, build muscle, improve endurance, and have a lot of fun in the process of developing amazing stability and body control, then yes, calisthenics can absolutely be as good as lifting weights!

• Should I Bulk If I Only Do Calisthenics?

Going through phases of bulking and cutting is never necessary regardless of the type of training you perform. Although many competitive bodybuilders subscribe to this method, it is not necessary for long term results. For some, it will cause more harm than good compared to a consistently well-structured diet plan. 

• Why Does the Military Use Calisthenics?

One of the main reasons the military likely relies so heavily on calisthenics is that they are free and versatile. Soldiers can do them anywhere, even in a small enclosure, and they can help improve strength, balance, durability, and flexibility. They provide a full-body workout and help soldiers avoid injury(14). 

The Bottom Line

Whether you’re a beginner or an advanced athlete, these exercises offer a versatile and effective workout option that will help you get stronger and more flexible without requiring weight, special machinery, or even a gym membership. Start with basic movements and progress gradually to more advanced exercises. Stay consistent and use proper form to reach your goals.