6 Hard Bodyweight Exercises for Beginners to Try at Home

Home workouts are an excellent starting point for achieving various fitness goals, from building strength to improving flexibility. They are convenient, cost-effective, and adaptable to any skill level.

Contrary to popular opinion, they aren’t less challenging than gym workouts. Bodyweight exercises can be difficult, whether you’re a beginner or an experienced athlete.

If you’re new to doing bodyweight exercises at home, it’s essential to start with beginner-friendly exercises that focus on building overall strength and stability. Here are six hard bodyweight exercises you can choose from.

You can work on one at a time along with a more beginner-friendly exercise routine or combine them into a full-body workout.

What Are Some Hard Bodyweight Exercises?

Any exercise can be hard, depending on your fitness level and how you execute it. However, some hard bodyweight exercises at home require more strength, coordination, and stability than others.

Here are six hard bodyweight exercises for beginners to try at home:

1. Wall-Assisted Handstand Hold

Holding a handstand against a wall challenges your body in ways many beginners may not expect. The inverted position forces you to engage your core, shoulders, and arms to maintain balance while also testing your mental focus.

The movement is difficult as it relies on both strength and coordination, particularly for those who aren’t used to supporting their body weight with their arms. The benefits are substantial – improved upper-body strength, refined balance control, and even better confidence when tackling challenging movements.

To work up to this move, beginners can focus on shoulder-pike holds, where you incline your body downward into an “A” shape while bearing weight on your arms, or try practicing a partial kick-up toward the wall to get comfortable being upside-down.

Steps to Perform a Wall-Assisted Handstand Hold: 

1. Face a wall and kneel down near it.
2. Place your hands on the floor, shoulder-width apart and about 6 inches from the wall.
3. Slowly kick one leg up while pushing off the other leg, aiming to get both feet to touch the wall.
4. Once you’re stable, engage your shoulders and core to maintain a rigid position.
5. Hold the pose for as long as possible, starting with small increments like 10 seconds.

2. Pistol Squats (Assisted)

A pistol squat – essentially a one-legged squat – is a major test of leg strength, mobility, and balance. The exercise is difficult as one leg must support your entire weight while the other is extended forward, which demands an incredible amount of quad, glute, and core stability. Mastering this move improves strength, coordination, and flexibility in your hips and legs.

To prepare for a pistol squat, build up strength with basic squats and step-ups. Assisted pistol squats using a chair or wall for support can also help ease into the movement.

Steps to Perform an Assisted Pistol Squat: 

1. Stand holding onto a sturdy surface, such as a chair or wall, for support.
2. Extend one leg straight in front of you, keeping it off the ground.
3. Slowly bend your standing leg, lowering yourself as far as your balance and strength allow.
4. Keep your back straight and core engaged throughout the movement.
5. Push back up to the starting position.

3. Archer Push-Ups

Archer push-ups bring a new level of intensity to the standard push-up. By requiring one arm to take on the bulk of the workload while the other stays extended, this exercise builds unilateral upper-body strength. Beginners will find it challenging because balancing in this uneven position forces additional muscles to stabilize and coordinate the motion.

Before you attempt archer push-ups, focus on regular push-ups to build foundational strength. Knee push-ups or performing archer push-ups on an elevated surface can reduce the intensity at first.

Steps to Perform Archer Push-Ups: 

1. Get into a wide push-up position, with your hands placed further than shoulder-width apart.
2. Shift your weight toward one arm, bending that elbow to lower your chest toward it.
3. Keep the opposite arm straight and in place for balance.
4. Push back up to the starting position and repeat on the other side.
5. Alternate sides for each repetition.

4. Side Plank with Leg Lift

This upgraded version of the side plank tightens your obliques and glutes while also testing your balance and core strength. It’s challenging as the leg lift forces your hips and midsection to work even harder to stabilize the position. By mastering this movement, you develop a stronger, more functional core and better hip mobility.

To start, practice holding a standard side plank. If lifting your leg feels too difficult, try just raising your knee slightly off the other leg while maintaining the plank position.

Steps to Perform a Side Plank with Leg Lift: 

1. Start by lying on one side with your forearm placed directly under your shoulder.
2. Lift your hips off the ground so your body forms a straight line from your head to your heels.
3. Slowly raise your top leg as high as you can while keeping your body aligned.
4. Hold briefly, then lower the leg back down.
5. Repeat for several reps before switching to the other side.

5. Modified Dragon Flag

The dragon flag is a legendary core exercise, and even the modified version is a tough feat. It demands full-body tension and control, challenging your abs, lower back, hip flexors, and lats. Beginners may struggle to avoid arching their back or losing stability when lowering their body.

Focus on building a solid base with exercises such as hollow body holds or leg raises first. Another approach is to limit the range of motion by lowering only part way down until you gain more strength.

Steps to Perform a Modified Dragon Flag: 

1. Lie on your back on a firm surface, holding onto something sturdy above your head for support.
2. Lift your legs and hips off the ground, forming a straight line from your shoulders to your toes.
3. Slowly lower your body down as far as you can without touching the floor.
4. Pause, then return to the starting position.
5. Keep your core engaged throughout the motion to avoid losing control.

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6. Superman Hold with Arm Reaches

This deceptively simple-looking exercise can be surprisingly tough. Lifting your arms and legs while lying face-down forces your lower back, glutes, and shoulders to engage fully for stability. Adding the arm-reach motion intensifies the challenge and boosts endurance. The benefit? A stronger posterior chain, which is important for balancing out forward-facing movements.

To warm up, focus on holding a basic superman position without adding arm reaches. Gradually increase the duration as your stamina improves.

Steps to Perform a Superman Hold with Arm Reaches: 

1. Lie face-down on the floor with your arms and legs fully extended.
2. Lift your chest, arms, and legs off the ground simultaneously, as if “flying”.
3. Once stable, extend your arms forward, then pull them back toward your sides.
4. Maintain the hold for as long as possible without allowing your chest or legs to touch down.
5. Release and rest briefly before repeating.

Read more: Calisthenics Vs Weights: Which Physique Is More Appealing?

Why Are Bodyweight Exercises So Hard?

For beginners or those who are returning to exercise, bodyweight movements can feel particularly challenging as they require you to manage and control the weight of your entire body without external support or equipment.

That said, there are some universal reasons why bodyweight exercises tend to challenge people across the board:

1. Full-Body Engagement Is Key

Unlike isolated movements with machines or free weights, bodyweight exercises often require multiple muscle groups to work together. Think about a push-up or plank position – it’s not just your arms doing all the work. 

Your chest, shoulders, core, and even your legs are activated to stabilize and complete the movement. This level of coordination isn’t something your muscles are used to if you’re sedentary or focusing on isolation exercises, which makes it tougher initially. 

2. Your Body Itself Is the Weight

One of the most challenging aspects is that the “weight” you’re lifting and controlling isn’t adjustable – it’s you. For someone with a higher body weight or less muscle mass, moves such as pull-ups or pistol squats can feel intimidating as you’re essentially lifting or balancing a heavier load compared to using a lighter external weight.

3. Balance and Stability Play a Role

Many bodyweight exercises are dynamic and require balancing on just a few points of contact – your hands, one foot, or the tips of your toes. 

Exercises such as pistol squats, handstand holds, or side planks demand an incredible amount of stabilization from supporting muscles that often go unnoticed in simpler movements. Without good balance and stability, even straightforward exercises may feel grueling (1). 

4. Core Control is Constant

For almost all bodyweight exercises, your core is called into action (2). Unlike exercises where your body is supported (such as sitting on a bench), bodyweight movements force your core to stabilize and protect your spine throughout. This constant engagement takes endurance and strength, which beginners may not yet have developed.

5. Range of Motion Challenges Flexibility and Mobility

Many moves, such as deep squats or lunges, also demand a high degree of flexibility and mobility. Tight hips, ankles, or shoulders can make the movement feel even harder as your body struggles to move through the full range of motion (3). Without proper joint mobility, muscles need to work overtime, which can leave you feeling fatigued faster.

6. They Demand Coordination Between Mind and Muscle

Mastering bodyweight exercises requires physical strength and neuromuscular coordination, where your mind and muscles must work together efficiently (4). 

Movements such as archer push-ups or modified dragon flags require focused control, emphasizing the “eccentric” (lowering) and “isometric” (holding) parts of the motion. This level of precision can be overwhelming, particularly for those who are new to exercise.

7. No External Support to Fall Back On

Bodyweight exercises also limit your options for modification without proper technique adjustments. For example, in weight lifting, you can simply decrease the load. 

However, with bodyweight movements, regression often involves mastering foundational variations first (such as knee push-ups before a full push-up). This progression can feel slow, adding to the mental challenge of staying motivated.

Is Calisthenics Tougher than Gym?

Whether calisthenics is tougher than gym workouts depends on several factors, including your fitness level, goals, and the type of exercises you’re performing.

Calisthenics can feel tougher as it relies entirely on your body weight and requires significant strength, balance, flexibility, and coordination. Advanced moves such as planches, muscle-ups, or one-arm push-ups demand a high level of skill and control, which takes time to develop. Progression often involves mastering foundational movements before advancing, which can feel slow but builds a solid base.

On the other hand, gym workouts allow you to isolate specific muscle groups and adjust weights incrementally, which makes it easier to target particular areas or scale difficulty. However, heavy lifts such as squats or deadlifts in the gym can challenge your body’s maximum capacity in ways calisthenics doesn’t.

What Is the Hardest Calisthenics Skill Ever?

These calisthenics skills are widely regarded as being incredibly tough due to the high level of strength, control, and balance they demand:

• Planche – This skill involves holding your body parallel to the ground, supported only by your hands. It demands extraordinary core, shoulder, and wrist strength, in addition to full-body tension and balance.
• One-Arm Pull-Up – Lifting your entire body with one arm requires immense upper-body strength, grip control, and stabilization, which make it one of the toughest pulling moves.
• Human Flag – Achieving a horizontal hold on a vertical pole tests extreme shoulder, core, and grip strength, together with precise balance against gravity.
• Iron Cross – Known for its legendary difficulty, the iron cross involves holding a “T” shape on gymnastics rings and requires incredible shoulder, chest, and arm strength.

How Do I Improve My Calisthenics Skills?

Improving your calisthenics skills takes dedication, smart strategies, and a willingness to be patient with the process. Here’s a practical guide to help you level up:

1. Focus on Foundational Strength

Building a strong foundation is key to unlocking advanced calisthenics skills. Start by mastering basic movements such as push-ups, pull-ups, dips, squats, and planks. These exercises develop the core and overall strength you’ll need for more complex movements (5).

For example:

• Do you want to master the planche? Strengthen your push-up and dip game first.
• Are you eyeing the muscle-up? Nail explosive pull-ups and dips.

Progressing through these fundamentals increases your chances of achieving that next-level skill.

2. Practice Progressions

Every advanced movement can be broken down into progressions. These are easier variations of a skill that gradually push your strength, control, and muscle engagement further (6). 

For example:

• Planche Progressions – Frog stand → Tuck planche → Advanced tuck → Half-lean planche → Full planche.
• One-Arm Pull-Up Progressions – Assisted one-arm pull-ups (using bands) → Uneven pull-ups (grip one side lower on the bar) → Negatives → Partial one-arm pull-ups.

Stick to each step until it feels manageable before you move on. Progression isn’t about rushing, it’s about consistent improvement.

3. Prioritize Proper Form

Good form prevents injury and maximizes efficiency. Sloppy technique can stall your progress and increase your risk of setbacks. Focus on controlled, slow, and deliberate movements. Ensure your core remains engaged, your joints are aligned, and you’re breathing correctly during exercises (7).

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4. Consistency Is King

Consistency beats occasional intensity (8). Aim for regular weekly training sessions – 3 to 5 days a week is ideal, depending on your level. Make progress a habit by tracking your skills and reps. Celebrate small wins such as holding a longer static or completing an extra rep.

5. Work on Mobility and Flexibility

Many calisthenics skills, such as the back lever or human flag, rely on excellent mobility. Invest time in stretching and mobility work, focusing on your shoulders, wrists, hamstrings, and hips. Yoga and dynamic stretches can help you move more freely and reduce stiffness during key exercises (1).

6. Balance Training and Recovery

Your muscles grow and adapt during rest. Overtraining can lead to fatigue or injuries, so balance intense workouts with proper recovery. Ensure you’re getting enough sleep, staying hydrated, and eating nutrient-dense foods. You can also include active recovery days with light stretching, foam rolling, or low-intensity cardio (9).

7. Follow a Structured Plan

Having a plan that is designed around your goals ensures you train smarter, not harder. Alternate push-focused (e.g. planche, dips, push-ups) and pull-focused (e.g. pull-ups, front lever) days. This allows your muscles to recover while maintaining weekly variety.

For example:

• Day 1: Push-focused with push-up variations, dips, planche progressions.
• Day 2: Pull-focused with pull-ups, rows, front lever progressions.
• Day 3: Mobility and flexibility training.

8. Track Your Progress 

Keep a training log or track your progress with videos. Seeing even small improvements makes it easier to stay motivated. It also helps you spot areas where form or strength might need tweaking.

9. Learn Patience

Advanced calisthenics takes time – it’s a marathon, not a sprint. Break your big goals into smaller milestones and celebrate the little victories along the way. Remember, every day you put in the effort, you’re becoming stronger and more capable.

Read more: Calisthenics Exercise Routine To Elevate Your Fitness Level

Is It Possible to Get Ripped with Only Bodyweight Exercises?

It’s possible to get ripped with only bodyweight exercises. Building a lean and muscular physique relies on reducing body fat and increasing muscle definition, which can be achieved through bodyweight training when combined with proper nutrition and consistency (10).

Bodyweight exercises, such as push-ups, pull-ups, squats, and planks, build muscle by using your own weight as resistance. To maximize muscle growth, you need to apply principles such as progressive overload (e.g. harder variations such as one-arm push-ups or pistol squats) and intensity (working close to muscle fatigue).

In addition, bodyweight workouts can be highly effective for burning calories when structured with high-intensity intervals, which helps reduce fat and reveal muscle definition (11). Pairing this with a diet that is rich in protein and a controlled calorie deficit ensures you stay lean while building muscle (12).

Success is dependent on variety, challenging progressions, and consistency, but with the right approach, a ripped body is entirely achievable using just bodyweight exercises.

Frequently Asked Questions

• Can calisthenics get you ripped?

Yes, calisthenics can get you ripped when paired with proper nutrition and consistency. By building muscle with bodyweight exercises and reducing body fat through intense workouts or calorie control, you can achieve a lean and muscular physique.

In our previous blog post, Beginner Calisthenics Exercises, we laid the groundwork – now it’s time to unlock the next steps to elevate your strength and master new skills.

• Can I do calisthenics every day?

You can do calisthenics daily if you focus on different muscle groups, use varying intensity levels, and allow recovery. However, it’s essential to avoid overtraining and include rest or active recovery days to see optimal results.

• What is better than calisthenics?

No approach is universally “better” than calisthenics – it depends on your goals. Calisthenics excels in body control, mobility, and functional strength, while weightlifting can offer more targeted muscle growth. A mix of both can provide balanced benefits.

• Is it better to do calisthenics fast or slow?

It depends on your goal. Performing exercises slowly improves your control, strength, and muscle activation, particularly during advanced movements. Faster reps are better for cardio or endurance training. Combining both can create a well-rounded program.

The Bottom Line

While bodyweight exercises are undeniably tough, they have unparalleled benefits. They improve balance, coordination, flexibility, and strength while laying a strong foundation for more advanced movements. In addition, the independence of bodyweight training – where you don’t need sophisticated equipment – offers you the freedom to work out anywhere.

Feeling the challenge shouldn’t discourage you. It’s simply a sign that your muscles are adapting and your body is building a baseline of strength and control. The harder it feels now, the more rewarding it will be when you crush that first unassisted pull-up or nail a perfect pistol squat later.