Exercises
Calisthenics skill elements
Core skills with clear progression ladders — from foundations to advanced levels.
Pull-up
The foundational vertical pull — the base for almost every calisthenics pulling pattern.
Dip
Vertical push on parallel bars — foundation for muscle-up and HSPU progressions.
L-sit
Compression and anterior chain strength — useful for lever and planche paths.
Handstand
Balance on your hands — foundation for HSPU and advanced balance skills.
Muscle-up
Pull over the bar into a dip — one of the most iconic calisthenics skills.
Front lever
Horizontal body facing down — demanding back and core strength.
Back lever
Horizontal body facing up — needs strong back and shoulder readiness.
Planche
Horizontal hold on hands — one of the hardest push skills.
Human flag
Vertical horizontal hold — side lever on a pole or wall.
Handstand push-up
Push while inverted — a vertical strength benchmark.