When it comes to resistance training, calisthenics is the new craze. It uses bodyweight movements that require no equipment or cost and builds several foundational physical characteristics. These include muscular strength, endurance, coordination, and balance.
While previously, it was mainly performed in urban street settings, it’s now widely adopted in commercial gyms and home environments. It offers an enjoyable and challenging workout routine regardless of skill level or goal.
Within this, calisthenics skills form the backbone of any calisthenics routine. They vary in difficulty and allow you to build the foundational skills and attributes needed. They use full-body functional movement patterns that can be transferred to general activity and daily living.
If you want to progress in your calisthenics training, these are the eight calisthenics skills that you should work on. We’ve detailed the correct technique cues and expert tips to help you.
8 Calisthenics Skills
Make these eight calisthenics skills the main focus of your training. Use them to progressively build a solid calisthenics foundation.
Each of these movements requires core stability, muscular endurance, and full-body coordination. Most use little or no equipment and can be progressed according to your calisthenics ability level.
8 Calisthenics Skills
These are the eight calisthenics workouts that should form the backbone of your calisthenics skills routine.
Push-Up
The push-up is a foundational calisthenics exercise that should be the first skill to learn. It uses a simple movement pattern that requires muscular strength, coordination, and full-body mobility. It requires you to lower your body down to the floor and push back up while maintaining a straight torso.
The three heads of the pectoralis major, or chest muscles, perform the primary movements. They bring the arms into and behind the body as you lower to the floor. Secondary movers include the core, quads, glutes, triceps, and anterior deltoids or front shoulder muscles.
Alongside requiring no equipment, it offers several variations that change the exercise difficulty. Because of this, it can be used as a core calisthenics skill to develop multiple physical characteristics.
How To Do
- Assume a facedown or prone position on a mat or padded area. Your arms should be shoulder-width apart with your hands pointing out at slight angles. Ensure you’re on the balls of your feet with your elbows tucked in.
- Inhale and engage your core. Maintain a straight line from your head to your heels.
- Exhale and flex your elbows to lower your body. Pause briefly before your chest touches the ground.
- Inhale and extend your elbows to push back to the starting position under control.
Tips
- Ensure that your head is looking at the ground, focusing on a point in front of you. Avoid tucking your head or bringing it up to limit neck strain.
- Avoid bouncing your chest off the ground at the bottom position. This helps to keep targeted muscle focus.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Pull-Up
The pull-up is another foundational calisthenics skill that should be at the core of any calisthenics routine. It requires upper-body strength, core stability, full-body coordination, and good grip strength. The basic movement pattern involves pulling your body up to the level of a raised bar from a hanging position.
It’s regarded as a full-body calisthenics workout that uses the latissimus dorsi and lower trapezius muscles as the primary movers. The posterior deltoids, biceps, brachialis, core, upper and middle traps, wrist flexors, and wrist extensors perform secondary roles.
How To Do
- Stand straight in front of a raised bar. Your feet should be hip-width apart with your hands by your sides.
- Grasp the pull-up bar or handles using a pronated grip (palms facing forward). Your hands should be shoulder-width apart. Use a raised surface to reach if needed.
- Inhale and engage your core. Exhale and pull your body up to the bar by flexing your elbows.
- Pause briefly at the top position as your chin reaches bar level.
- Inhale and lower to the starting position under control.
Tips
- Maintain core engagement throughout both phases. This helps to prevent excessive movement and ensures target muscle focus.
- Use a resistance band or weighted machine to lower the exercise difficulty if needed. This ensures you learn the correct technique without risking injury.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
L-Sit
The L-sit is an advanced calisthenics skill commonly seen in gymnastics as the L-sit cross. It is a progression from the leg raise, which is the next skill on our list.
It requires you to hold your legs and arms straight to form an L-shape in mid-air. This requires core stability, muscular strength, and full-body coordination and mobility. It can also be seen as a test of physical and mental endurance.
Your upper rectus abdominis and lower rectus abdominis work as the primary movers. They keep your legs straight while maintaining a stable body position. Your quadriceps, hip flexors, triceps brachii, and shoulder muscles work as secondary movers.
How To Do
- Set up next to a padded area or gym mat. Sit on the ground with your knees bent towards your chest. Your feet should be flat on the floor with your chest up and head looking forward.
- Place your hands by your sides with your fingers pointing forward. Your elbows should be tucked into your body.
- Engage your core. Press both hands into the ground and bring your hips off the floor. Straighten both legs to form an L-shape while keeping your feet together.
- Focus on keeping your chest up and core engaged while you maintain the hold. Focus on a point in front of you.
- Hold the position for the stated period.
Tips
- Maintain a controlled breathing pattern as you perform the hold. This ensures that your muscles and brain get enough oxygen.
- Tuck your legs in to make the movement easier. This can help to develop core strength before progressing to the full L-sit.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 (Weighted) | 30 seconds |
| Hypertrophy | 3–4 | 30–60 seconds |
| Endurance Training | 3–4 | 45–60 seconds |
| Power Training | 3–5 (Weighted) | 30 seconds |
Hanging Leg Raise
The hanging leg raise is an advanced calisthenics skill that builds core strength and develops full-body coordination. It’s a harder version of the leg raise that requires you to perform the basic leg raise movement while hanging. This makes it a challenging calisthenics skill that involves most of the core and lower body.
The upper rectus abdominis and lower rectus abdominis work as primary movers. They bring your legs up while maintaining a straight torso. The quadriceps, hamstrings, hip flexors, and erector spinae muscles perform secondary roles.
How To Do
- Stand in front of a raised bar with your feet hip-width apart. The bar should be high enough for you to raise and lower your legs without obstruction.
- Reach up and grip the bar with a double overhand grip (palms facing in front of you). Use a raised surface to reach if needed.
- Hang freely with your arms straight. Your legs should be together with your head looking forward.
- Inhale and engage your core. Exhale and raise both feet while keeping straight leg positions. Your torso and upper body should stay still.
- Pause briefly as they reach parallel to the floor.
- Inhale and bring both legs back to the starting position under control.
Tips
- Keep your head in a neutral position, looking in front of you. This helps to prevent excessive neck strain and injury,
- Focus on engaging your abdominal muscles to bring your legs up. This helps to develop a good mind-muscle connection and improve muscle growth.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Handstand
The handstand is a functional calisthenics skill commonly seen in gymnastic routines. It offers a physical challenge while being fun to perform and develops several foundational physical characteristics. This includes muscular strength, core stability, mobility, and muscular endurance.
The basic movement requires you to hold your body in an upside-down straight position next to a wall or freestanding. Because of this, it can be performed as a beginner and advanced calisthenics skill.
The primary movers are the shoulders, trapezius, and triceps brachii muscles. They keep your arms flexed as you perform the hold. Your core, glutes, quadriceps, and hamstrings perform secondary roles, helping to keep a balanced position.
How To Do
- Set up next to a wall or suitable open space. The need for a wall will depend on your ability level and previous experience.
- Stand up straight with your feet hip-width apart. Your arms should be by your sides, and your head should look forward.
- Bring your non-dominant leg forward slightly into a staggered position. Bring both hands up in the air and prepare to move.
- Engage your core. Bring your torso forward and place both hands on the ground in front of you, shoulder-width apart.
- At the same time, kick your dominant leg back. Use your core to bring your legs into the air as you come over your front leg. If you’re using assistance, your legs should come against the wall.
- Your legs should straighten above you as your hands contact the ground. This should be done using a fluid movement pattern.
- Hold the handstand position for the stated time. You should be in an inverted straight position with your hands under your shoulders and feet pointing up.
Tips
- Keep your head neutral with your eyes focused on your hands. This helps to maintain a balanced body position.
- Bring your feet down gradually as you come out of the handstand position. This limits potential ankle stress.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 (Weighted) | 30 seconds |
| Hypertrophy | 3–4 | 30–60 seconds |
| Endurance Training | 3–4 | 45–60 seconds |
| Power Training | 3–5 (Weighted) | 30 seconds |
Pistol Squat
The pistol squat is an advanced calisthenics skill that tends to gain attention when it’s performed. It’s an advanced squat variation that requires you to squat your body weight while balancing on one foot. Because of this, it requires an impressive amount of strength, mobility, coordination, and balance.
The basic movement pattern is a single-leg squat variation with the non-working leg extended in front. It gets its name from the pistol shape you assume when descending to the bottom position.
The primary movers are the quads, hamstrings, hip adductors, hip abductors, and glutes. They flex (bend) your knee and hips while maintaining a balanced body position. The core and calf muscles perform important secondary roles.
How To Do
- Stand straight with your feet hip-width apart and your arms extended in front of you. Your chest should be up, and your head should be looking forward.
- Inhale and engage your core. Shift your weight onto one leg and lift the other leg to hip height, keeping it straight.
- Exhale and sit your hips back while bending your standing leg. Slowly lower to the floor while your standing leg tracks over the same foot. Your torso should come forward slightly at the same time.
- Pause briefly at the bottom position when your knee is fully bent.
- Inhale and press through your working foot to extend the same knee. Come back to the starting position while maintaining control with your arms out in front of you.
- Swap legs and repeat.
Tips
- Perform a suitable warm-up before trying this advanced skill. This should consist of aerobic exercise, and some dynamic leg stretches that work the same primary movers.
- Focus on a point in front of you to maintain balance. Ensure your working knee tracks over the same foot.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Planche Push-Up
The Planche push-up is an advanced push-up variation that offers the next step in your calisthenics skill training. It uses a similar upper-body movement pattern but with your legs held straight in the air behind you. This requires incredible core strength, control, and full-body coordination.
The upper (clavicular) and middle (sternal) heads of the pectoralis major or chest muscles are the primary movers. They bring your arms behind you, controlling your body position as you come down to the floor. Secondary movers include the latissimus dorsi, triceps brachii, anterior deltoids, wrist flexors, wrist extensors, and core muscles.
How To Do
- Assume a tabletop position with your hands and knees on the floor. Bring your hands in line with your hips and rotate them back at a slight angle. Position them shoulder-width apart on the floor.
- Lean forward to shift your weight onto your shoulders. Your arms should be at 45-degree angles from the floor. Your head should be looking down.
- Inhale and engage your core. Exhale and bring both legs back until they’re straight behind you and raised off the floor. There should be a straight line from your heels to your head with your hands the only contact point.
- Flex your elbows to lower your body to the floor. Your elbows should stay tucked into your body.
- Pause briefly at the bottom position before your chest touches the floor.
- Inhale and extend your elbows to push back to the starting position under control.
- Bring your knees down to reset before performing the next repetition.
Tips
- Use a padded area or gym mat to increase exercise comfort. This also reduces possible injury risk from losing balance.
- Make sure that you find the correct upper-body position before initiating the movement. This helps to maintain balance and stability as you come down to the ground.
Optimal Sets And Reps
Training Style | Sets | Reps |
|---|---|---|
| Strength Training | 3–5 | 4–6 (Weighted) |
| Hypertrophy | 3–4 | 8–10 |
| Endurance Training | 3–4 | 12–20 |
| Power Training | 3–5 | 1–3 (Explosive) |
Front Lever
The front lever is another advanced calisthenics skill heavily featured in many gymnastic routines. Like the Planche push-up, it requires extraordinary core strength, balance, and full-body coordination. Because of this, it’s a challenging exercise that builds core stability, muscular endurance, and function.
It’s seen by many as a progression of the L-sit skill featured higher up on our list. It can be used after perfecting this skill if you’re looking for something more challenging.
The latissimus dorsi, trapezius, and core muscles play primary roles. They keep a straight leg position while extending the shoulders. The glutes and hip flexors perform important secondary roles.
How To Do
- Stand in front of a raised pull-up bar with your hands by your slides. Place a raised surface underneath it if you can’t reach the bar.
- Bring your hands up and grip the bar with a pronated grip (palms facing forward). Your arms should be shoulder-width apart. Your body should be in a straight line in a hanging position.
- Engage your core. Bring your legs and hips up while leaning back. Come up until there is a straight line from your head to your heels.
- Pull down on the bar while you perform the hold. Your head should be kept neutral while looking forward. Keep your feet together at all times.
- Hold the position for the stated time.
Tips
- Your elbows should be kept straight while tucked into your body. Avoid bending them as this increases the difficulty.
- Use suitable progression exercises to build up to the front lever. These include the tuck front lever and the one-leg front lever.
Optimal Sets And Reps
Training Style | Sets | Duration |
|---|---|---|
| Strength Training | 3–5 (Weighted) | 30 seconds |
| Hypertrophy | 3–4 | 30–60 seconds |
| Endurance Training | 3–4 | 45–60 seconds |
| Power Training | 3–5 (Weighted) | 30 seconds |
Best Routine To Build Calisthenics Skills
Performing the right calisthenics workout plan is important to build foundational calisthenics skills. We’ve organized the eight exercises from above into a functional calisthenics skills routine.
Perform this workout 3–4 times weekly, allowing 48 hours of recovery between sessions. This can be split over two weeks using alternating days.
Exercise | Sets | Reps | Duration | Rest (between sets) | Notes |
|---|---|---|---|---|---|
| Treadmill | 5 Minute Warm-Up | N/A | N/A | ||
| Dynamic Stretching | 1 Minute Each Exercise | N/A | 1. Torso Rotations 2. Hip Circles 3. Leg Swings 4. Arm Circles 5. Neck Circles | ||
| Pull-Up | 3–4 sets | 8–10 reps | 60–90 seconds | Use a resistance band or pull-up machine to reduce the difficulty. | |
| Planche Push-Up | 3–4 sets | 8–10 reps | 60–90 seconds | Bring your knees back down after each repetition. | |
| Pistol Squat | 3–4 sets | 8–10 reps | 60–90 seconds | Use a pole or handle to improve your balance. | |
| Handstand | 3–4 sets | 30–60 seconds | 60–90 seconds | Use a wall to reduce the difficulty. | |
| L-Sit | 3–4 sets | 30–60 seconds | 60–90 seconds | Keep your legs tucked in to reduce the difficulty. | |
| Static Bike | 5 Minute Cool-Down | N/A | |||
| Static Stretching | 30 Second Holds Each Exercise | N/A | 1. Child’s Pose 2. Cobra Pose 3. Knee Hug Glute Stretch 4. Cross-Body Shoulder Stretch 5. Doorway Chest Stretch |
Benefits Of Calisthenics Skills
Calisthenics skills offer several useful benefits when correctly performed. Here are three of the main ones to be aware of.
Improved Functional Movement
Callisthenics is an amazing form of functional training. This means that it works on movements that closely resemble those used during activity and daily life.
For example, a pistol squat resembles a harder variation of sitting down and getting up. A push-up resembles getting up from the floor.
Alongside this, each movement requires balance, core strength, and coordination. Each of these contributes to the level of function and quality of life. Focusing on these calisthenic skills is a great way to improve functional movement.
Enhanced Body Composition
Body composition refers to the difference between fat, muscle, and bone. Having more muscle relative to fat improves physical appearance, increases metabolism, and lowers injury risk.
The calisthenics skills above offer mostly full-body movements. This provides sufficient training volume for muscle growth to occur. This also means they use more energy which means higher fat burning.
With this, calisthenics skills are a great way to improve body composition.
Easily Accessible
Equipment accessibility is one of the commonly recognized barriers to training. This can reduce participation and, therefore, progress.
Each of these calisthenics skills requires no equipment with the exception of the pull-up. Even this can be easily accessed in most outdoor spaces.
This easy accessibility means these skills can be performed by any ability level, in any space, and without cost. They’re accessible to all and offer several physical benefits for an enjoyable exercise form.
Expert Training Tips
- Use Progressions — Varying exercise difficulty is vital to learning the correct technique while limiting injury risk. Use the stated progressions for some of the harder calisthenics skills.
- Focus On The Technique Cues — The technique cues are provided to ensure targeted muscle focus and reduce injury risk. They also help you to learn the correct technical elements to perform each skill. Focus on them with the help of a mirror or partner.
- Warm-Up And Cool-Down — Perform a proper warm-up and cool-down to ensure readiness to exercise. A warm-up increases muscle temperature and loosens stiff joints. A cool-down helps to prevent potential stiffness and muscle soreness.
- Stay Consistent — Regularly practice these calisthenics skills to master the different elements. This consistent approach offers a better chance of succeeding on the harder movements.
Conclusion
Mastering these eight fundamental calisthenics skills improves muscular strength, endurance, coordination, and balance. They should be the principal focus in a high-quality, functional calisthenics routine.
Learn to perfect them by using the technique guides and progressions offered. Use a consistent approach, and you’ll be a calisthenics master in no time at all!
Frequently Asked Questions
These skills lay the foundation for you to develop a solid calisthenics base. Perfecting them helps you to build the fundamental physical characteristics needed to achieve your calisthenics goals. They ensure that you can correctly perform the different calisthenics exercises.
Start with the skills most appropriate to your current ability level. Perform the easier variations first before progressing to the ones on our list. The push-up and the leg raise are great starting points.
Calisthenics skills can be trained every day if needed. However, this won’t allow optimal rest and recovery. Aim to practice them 3–4 times a week while managing exercise volume.
Calisthenics skills help to build a solid calisthenics foundation. They develop the functional physical characteristics needed to perform advanced exercises. Because of this, they are worth performing as part of your routine.
Resources
Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.
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About the Author
Chris Marshall, MSc, PT Personal Trainer
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