Wall Push-Up▼
Push Beginner
Chest · Triceps · Shoulders
Equipment None
How to do it Stand arm's length from a wall, hands on it at shoulder height and width. Keep your body in a straight line and bend your elbows to bring your chest toward the wall. Press back to the start, exhaling as you push. Common mistakes Letting the hips sag or stick out instead of keeping a straight line. Standing too close to the wall, which removes almost all resistance.
Incline Push-Up▼
Push Beginner
Chest · Triceps · Shoulders · Core
Equipment Bench or sturdy surface
How to do it Place hands on a bench, table, or bar at roughly hip height, body in a straight line. Lower your chest to the edge with elbows about 45° from your torso. Press back up to full elbow extension. Common mistakes Flaring elbows straight out to the sides. Dropping the head instead of keeping a neutral neck.
Knee Push-Up▼
Push Beginner
Chest · Triceps · Shoulders
Equipment None
How to do it From a push-up position, rest your knees on the floor with ankles crossed. Keep a straight line from knees to head and lower your chest to the floor. Press up without letting the hips pike. Common mistakes Bending at the hips so only the shoulders move. Only doing partial reps instead of touching chest near the floor.
Push-Up▼
Push Beginner
Chest · Triceps · Shoulders · Core
Equipment None
How to do it Start in a high plank, hands under shoulders, body rigid from heels to head. Lower under control until your chest is just above the floor, elbows about 45°. Drive the floor away until elbows lock out, keeping the core braced. Common mistakes Sagging hips or piking up. Half reps — not reaching full depth or full lockout. Letting elbows flare to 90°.
Wide Push-Up▼
Push Beginner
Chest · Shoulders · Triceps
Equipment None
How to do it Set hands roughly 1.5× shoulder width apart in a plank position. Lower your chest between your hands under control. Press up while squeezing the chest. Common mistakes Going so wide the shoulders strain. Cutting depth short.
Diamond Push-Up▼
Push Intermediate
Triceps · Chest · Shoulders
Equipment None
How to do it Place hands together under your chest so thumbs and index fingers form a diamond. Lower your chest to your hands, elbows tracking back along your ribs. Press to lockout, feeling the triceps do the work. Common mistakes Elbows flaring wide, shifting load off the triceps. Hands positioned too far forward of the chest.
Decline Push-Up▼
Push Intermediate
Upper chest · Shoulders · Triceps · Core
Equipment Bench or box
How to do it Place feet on a bench or box with hands on the floor under your shoulders. Lower until your forehead nearly touches the floor. Press back up keeping the body in one line. Common mistakes Letting hips sag as fatigue sets in. Craning the neck to look forward.
Clap Push-Up▼
Push Intermediate
Chest · Triceps · Shoulders · Core
Equipment None
How to do it From a strong push-up bottom position, press explosively so your hands leave the floor. Clap quickly at the top of the float. Land with soft elbows and flow into the next rep. Common mistakes Landing with locked elbows. Sacrificing body line for height.
Archer Push-Up▼
Push Advanced
Chest · Triceps · Shoulders · Core
Equipment None
How to do it Take a very wide hand position with fingers pointing slightly outward. Lower toward one hand, keeping the other arm straight out to the side. Press back up and repeat on the other side. Common mistakes Bending the 'straight' arm, turning it into a wide push-up. Twisting the hips instead of staying square.
Pseudo Planche Push-Up▼
Push Advanced
Shoulders · Chest · Biceps · Core
Equipment None
How to do it In a push-up position, turn hands out and shift shoulders well in front of the wrists. Keep that forward lean as you lower your chest. Press back up without letting shoulders drift behind the hands. Common mistakes Losing the forward lean at the bottom. Insufficient wrist warm-up before loading.
Pike Push-Up▼
Push Intermediate
Shoulders · Triceps · Upper chest
Equipment None
How to do it From a push-up position, walk feet in so hips rise into an inverted V. Bend elbows to lower the crown of your head toward the floor between your hands. Press back up until arms are straight. Common mistakes Turning it into a decline push-up by dropping the hips. Flaring elbows out instead of keeping ~45°.
Elevated Pike Push-Up▼
Push Advanced
Shoulders · Triceps · Traps
Equipment Bench or box
How to do it Place feet on a box with hips stacked as vertically over shoulders as possible. Lower head toward the floor under control. Press to straight arms, keeping hips high throughout. Common mistakes Letting hips drift back, reducing shoulder load. Rushing depth before shoulder strength is ready.
Wall Handstand Push-Up▼
Push Advanced
Shoulders · Triceps · Traps · Core
Equipment Wall
How to do it Kick up to a handstand with your back or chest to a wall, hands shoulder-width. Lower the crown of your head to the floor (or a mat) under control. Press back to full lockout, body tight. Common mistakes Excessive back arch (banana shape). Dropping fast and bouncing off the head.
Freestanding Handstand Push-Up▼
Push Elite
Shoulders · Triceps · Traps · Core
Equipment None
How to do it Balance a freestanding handstand with fingers gripping the floor. Lower with control, elbows tracking forward, keeping balance over the hands. Press back up to a locked handstand. Common mistakes Attempting before the wall version and freestanding balance are solid. Letting the body pike or arch mid-rep.
One-Arm Push-Up▼
Push Elite
Chest · Triceps · Shoulders · Core · Obliques
Equipment None
How to do it Set feet wide, one hand centered under your chest, the other behind your back. Lower slowly, resisting the twist with your obliques. Press up while keeping shoulders and hips as square as possible. Common mistakes Massive hip rotation to cheat the movement. Feet too narrow to balance.
Bench Dips▼
Push Beginner
Triceps · Chest · Shoulders
Equipment Bench or chair
How to do it Sit on a bench edge, hands beside hips, then slide your hips off with legs extended. Bend elbows straight back to lower your hips toward the floor. Press up to straight arms without shrugging. Common mistakes Shoulders rolling forward at the bottom — keep depth moderate. Using leg drive instead of the arms.
Parallel Bar Dips▼
Push Intermediate
Chest · Triceps · Shoulders
Equipment Dip bars
How to do it Support yourself on parallel bars, arms locked, shoulders down. Lower until upper arms are about parallel to the bars, torso leaning slightly forward. Press back to lockout without swinging. Common mistakes Cutting depth short. Shrugging shoulders toward the ears at the top. Excessive swinging or kipping.
Ring Dips▼
Push Advanced
Chest · Triceps · Shoulders · Stabilizers
Equipment Gymnastic rings
How to do it Press to support on rings, turning the rings slightly out at the top. Lower under control, keeping rings close to the body. Press back to lockout with an RTO (rings turned out) finish. Common mistakes Letting the rings drift away from the torso. Attempting before a solid ring support hold.
Dead Hang▼
Pull Beginner
Grip · Forearms · Lats · Shoulders
Equipment Pull-up bar
How to do it Grip the bar just outside shoulder width, palms away. Hang with straight arms, shoulders relaxed but not fully slack. Breathe steadily and accumulate time — aim for 30–60 seconds. Common mistakes Death-gripping so hard you fatigue in seconds. Swinging instead of hanging still.
Scapular Pull-Up▼
Pull Beginner
Lats · Lower traps · Grip
Equipment Pull-up bar
How to do it From a dead hang, keep arms straight. Pull your shoulder blades down and together so your body rises a few inches. Lower back to a full hang with control. Common mistakes Bending the elbows — this is a shoulder-blade movement only. Rushing the reps instead of pausing at the top.
Australian Row▼
Pull Beginner
Upper back · Lats · Biceps · Core
Equipment Low bar or rings
How to do it Hang under a waist-height bar, body straight, heels on the floor. Pull your chest to the bar, squeezing shoulder blades together. Lower to straight arms without dropping the hips. Common mistakes Hips sagging into a banana shape. Pulling with only arms — lead with the chest.
Ring Row▼
Pull Beginner
Upper back · Lats · Biceps · Core
Equipment Gymnastic rings
How to do it Grip rings and lean back with a straight body, walking feet forward to set the difficulty. Pull the rings to your ribs, rotating palms toward you as you pull. Lower to full extension with control. Common mistakes Losing the plank line at the hips. Shortening the range at full extension.
Negative Pull-Up▼
Pull Beginner
Lats · Biceps · Upper back · Grip
Equipment Pull-up bar
How to do it Jump or step to the top of a pull-up, chin over the bar. Lower yourself as slowly as possible — aim for 3–5+ seconds. Reset and repeat. Common mistakes Just dropping through the middle of the range. Doing too many — negatives are taxing on elbows and tendons.
Chin-Up▼
Pull Intermediate
Biceps · Lats · Upper back
Equipment Pull-up bar
How to do it Grip the bar shoulder-width, palms facing you. Pull until your chin clears the bar, elbows driving down. Lower to a full hang each rep. Common mistakes Half reps at the bottom. Kipping with the legs when it isn't intended.
Pull-Up▼
Pull Intermediate
Lats · Upper back · Biceps · Core
Equipment Pull-up bar
How to do it Grip just outside shoulder width, palms away, from a dead hang. Initiate by depressing the shoulder blades, then pull chin over the bar. Lower with control to full extension. Common mistakes Chin-poking to fake the rep at the top. Not starting from a full dead hang. Excessive swinging.
Wide-Grip Pull-Up▼
Pull Intermediate
Lats · Teres major · Upper back
Equipment Pull-up bar
How to do it Take a grip about 1.5× shoulder width. Pull the chest toward the bar, elbows driving out and down. Lower slowly to a dead hang. Common mistakes Going so wide that range of motion collapses. Shrugging the shoulders at the top.
Commando Pull-Up▼
Pull Intermediate
Lats · Biceps · Forearms · Core
Equipment Pull-up bar
How to do it Grip the bar with both hands in line, palms facing each other. Pull up bringing your head to one side of the bar. Lower and alternate sides each rep. Common mistakes Twisting the torso wildly instead of staying tight. Neglecting to alternate sides evenly.
Towel Pull-Up▼
Pull Intermediate
Grip · Forearms · Lats · Biceps
Equipment Pull-up bar + towel
How to do it Drape one or two towels over the bar and grip them tightly. Perform pull-ups while squeezing the towels hard. Lower under control, keeping the grip locked. Common mistakes Using a towel too thick for your current grip strength. Letting the shoulders hang passively at the bottom.
Archer Pull-Up▼
Pull Advanced
Lats · Biceps · Upper back · Core
Equipment Pull-up bar
How to do it Take a wide grip and pull toward one hand. Keep the opposite arm as straight as possible along the bar. Lower with control and alternate sides. Common mistakes Bending the straight arm heavily. Insufficient wide-grip strength before attempting.
Typewriter Pull-Up▼
Pull Advanced
Lats · Biceps · Upper back · Core
Equipment Pull-up bar
How to do it Pull up to one hand with a wide grip, chin above the bar. Slide horizontally across to the other hand while staying above the bar. Lower down and repeat in the other direction. Common mistakes Dropping height during the slide. Rushing across instead of moving under control.
L-Sit Pull-Up▼
Pull Advanced
Lats · Biceps · Core · Hip flexors
Equipment Pull-up bar
How to do it From a dead hang, raise your legs straight to horizontal. Hold the L position while pulling your chin over the bar. Lower with the legs still horizontal. Common mistakes Legs dropping as you pull. Bending the knees to shorten the lever.
Bar Muscle-Up▼
Pull Elite
Lats · Biceps · Triceps · Chest · Core
Equipment Pull-up bar
How to do it Use a false grip or aggressive pull with a small swing to bring the bar to your sternum. Lean forward over the bar as you transition the wrists. Press out to full support above the bar. Common mistakes Chicken-winging one elbow at a time through the transition. Attempting without explosive chest-to-bar pull-ups.
One-Arm Pull-Up▼
Pull Elite
Lats · Biceps · Forearms · Core
Equipment Pull-up bar
How to do it Hang from one arm, the other hand free or assisting on the wrist. Pull your chin over the bar without excessive body twist. Lower slowly to a full one-arm hang. Common mistakes Skipping progressions (archer, one-arm negatives, assisted holds). Ignoring elbow pain — golfer's elbow risk is high.
Bodyweight Squat▼
Legs Beginner
Quads · Glutes · Hamstrings · Core
Equipment None
How to do it Stand with feet shoulder-width, toes slightly out. Sit hips down and back until thighs are at least parallel, chest tall. Drive through the whole foot to stand, knees tracking over toes. Common mistakes Heels lifting off the floor. Knees caving inward. Cutting depth short.
Wall Sit▼
Legs Beginner
Quads · Glutes
Equipment Wall
How to do it Slide your back down a wall until knees are at 90°, feet flat and under the knees. Hold the position, thighs parallel to the floor. Breathe steadily and keep the back flat against the wall. Common mistakes Resting hands on the thighs. Setting feet too close to the wall, straining the knees.
Glute Bridge▼
Legs Beginner
Glutes · Hamstrings · Lower back
Equipment None
How to do it Lie on your back, knees bent, feet flat near your hips. Drive through the heels to lift hips until knees, hips, and shoulders align. Squeeze the glutes at the top, then lower with control. Common mistakes Overarching the lower back at the top. Pushing through the toes instead of the heels.
Single-Leg Glute Bridge▼
Legs Intermediate
Glutes · Hamstrings · Core
Equipment None
How to do it Set up as for a glute bridge, then extend one leg straight. Drive the working heel down to lift the hips, keeping the pelvis level. Lower slowly and complete all reps before switching. Common mistakes Letting the pelvis tilt toward the free-leg side. Bouncing reps off the floor.
Forward Lunge▼
Legs Beginner
Quads · Glutes · Hamstrings
Equipment None
How to do it Step forward into a long stride. Lower until both knees are near 90°, back knee just above the floor. Push off the front foot to return and alternate legs. Common mistakes Front knee collapsing inward. Steps too short, tipping the torso forward.
Reverse Lunge▼
Legs Beginner
Glutes · Quads · Hamstrings
Equipment None
How to do it Step one foot backward into a long stride. Lower the back knee toward the floor, torso upright. Drive through the front heel to stand back up. Common mistakes Losing balance from too narrow a stance. Leaning far forward over the front knee.
Step-Up▼
Legs Beginner
Quads · Glutes · Calves
Equipment Box or bench
How to do it Place one whole foot on a knee-height box. Drive through that heel to stand fully on the box without pushing off the floor foot. Lower back down slowly on the same leg. Common mistakes Bouncing off the bottom leg. Using a box so high the hips twist.
Bulgarian Split Squat▼
Legs Intermediate
Quads · Glutes · Hamstrings · Balance
Equipment Bench or box
How to do it Stand a long stride in front of a bench and rest your rear foot on it. Lower straight down until the front thigh is near parallel. Drive through the front heel to stand. Common mistakes Standing too close to the bench, forcing the knee far past the toes. Pushing off the back foot.
Cossack Squat▼
Legs Intermediate
Quads · Glutes · Adductors · Ankles
Equipment None
How to do it Take a very wide stance, toes slightly out. Shift and sit over one leg, bending it fully while the other stays straight, heel down. Push back to center and repeat on the other side. Common mistakes Letting the bent-leg heel rise. Collapsing the chest forward.
Jump Squat▼
Legs Intermediate
Quads · Glutes · Calves
Equipment None
How to do it Perform a bodyweight squat to parallel. Explode upward, extending fully through hips, knees, and ankles. Land softly into the next squat, absorbing with bent knees. Common mistakes Landing stiff-legged. Knees caving on the landing.
Broad Jump▼
Legs Intermediate
Glutes · Quads · Hamstrings · Calves
Equipment None
How to do it Swing arms back as you load into a quarter squat. Jump forward as far as possible, driving the arms through. Stick the landing softly with knees tracking over toes. Common mistakes Landing with straight legs. Overreaching distance before landings are controlled.
Calf Raise▼
Legs Beginner
Calves
Equipment None (step optional)
How to do it Stand tall, balls of the feet on the floor or a step edge. Rise as high as possible onto the toes, pause a second. Lower slowly, dropping heels below the step for a stretch if elevated. Common mistakes Bouncing without a pause at the top. Partial range with no stretch at the bottom.
Single-Leg Calf Raise▼
Legs Intermediate
Calves · Ankle stability
Equipment None (step optional)
How to do it Stand on one foot, fingertips on a wall for balance only. Rise onto the toes of the working leg, pause at the top. Lower slowly through a full range. Common mistakes Pushing through the balance hand. Rolling the ankle outward at the top.
Pistol Squat▼
Legs Advanced
Quads · Glutes · Core · Ankles
Equipment None
How to do it Stand on one leg with the other extended straight in front. Squat all the way down, keeping the free leg off the floor and heel planted. Drive back up without touching the free foot down. Common mistakes Heel rising due to limited ankle mobility. Dropping into the bottom instead of controlling it.
Shrimp Squat▼
Legs Advanced
Quads · Glutes · Balance
Equipment None
How to do it Stand on one leg and grab the other ankle behind you. Lower until the back knee gently touches the floor. Drive through the front heel to stand. Common mistakes Crashing the back knee into the ground. Excessive forward lean to compensate.
Nordic Curl▼
Legs Advanced
Hamstrings · Glutes · Calves
Equipment Anchored feet (partner or furniture)
How to do it Kneel with ankles anchored, body upright from knees to head. Lower your torso forward as slowly as possible using the hamstrings. Catch with hands, push back lightly, and pull back up with the hamstrings. Common mistakes Breaking at the hips instead of keeping them extended. Skipping the eccentric-only phase — full reps come much later.
Plank▼
Core Beginner
Abs · Obliques · Shoulders · Glutes
Equipment None
How to do it Rest on forearms and toes, elbows under shoulders. Squeeze glutes and brace abs so the body forms one straight line. Hold while breathing steadily. Common mistakes Hips sagging or piking. Holding the breath. Chasing time over quality.
Side Plank▼
Core Beginner
Obliques · Abs · Shoulders · Hips
Equipment None
How to do it Lie on your side, forearm under the shoulder, feet stacked. Lift the hips so the body forms a straight diagonal line. Hold, then switch sides. Common mistakes Hips dipping toward the floor. Rolling the chest forward or back.
Dead Bug▼
Core Beginner
Deep abs · Hip flexors
Equipment None
How to do it Lie on your back, arms up, knees bent 90° over the hips. Lower one arm overhead and the opposite leg toward the floor, low back pressed down. Return and switch sides in a slow rhythm. Common mistakes Lower back arching off the floor. Moving fast and losing the brace.
Bird Dog▼
Core Beginner
Lower back · Glutes · Abs · Shoulders
Equipment None
How to do it From hands and knees, extend one arm forward and the opposite leg back. Hold two seconds with hips level and back flat. Return without touching down heavily, then switch. Common mistakes Rotating the hips as the leg lifts. Overextending the lower back.
Arch Hold (Superman)▼
Core Beginner
Lower back · Glutes · Upper back
Equipment None
How to do it Lie face down, arms extended overhead. Lift arms, chest, and legs off the floor together. Hold with glutes tight, gaze down. Common mistakes Cranking the neck up. Bending knees to fake height.
Mountain Climbers▼
Core Beginner
Abs · Hip flexors · Shoulders
Equipment None
How to do it Start in a high plank. Drive one knee toward the chest, then switch legs in a running rhythm. Keep hips level and shoulders over the wrists. Common mistakes Hips bouncing high. Hands drifting forward of the shoulders.
Russian Twist▼
Core Beginner
Obliques · Abs
Equipment None
How to do it Sit with knees bent, heels lightly touching or off the floor, torso leaned back. Rotate the torso side to side, hands sweeping across. Move from the ribs, not just the arms. Common mistakes Rounding the back heavily. Whipping the arms with no torso rotation.
Lying Leg Raise▼
Core Beginner
Lower abs · Hip flexors
Equipment None
How to do it Lie flat, hands beside your hips or under the tailbone. Raise straight legs to vertical, low back pressed to the floor. Lower slowly without letting the heels slam down. Common mistakes Lower back arching off the floor as the legs descend. Using momentum to swing the legs up.
V-Up▼
Core Intermediate
Abs · Hip flexors
Equipment None
How to do it Lie flat with arms overhead. Simultaneously lift straight legs and torso, reaching hands toward the toes. Lower both halves under control. Common mistakes Jerking off the floor with momentum. Bending the knees heavily.
Hollow Body Hold▼
Core Intermediate
Abs · Hip flexors · Quads
Equipment None
How to do it Lie on your back and press the lower back into the floor. Lift shoulders and legs slightly off the ground, arms extended overhead. Hold the shallow banana shape with ribs pulled down. Common mistakes Lower back popping off the floor — shorten the lever if so. Chin jammed to the chest.
Hanging Knee Raise▼
Core Intermediate
Lower abs · Hip flexors · Grip
Equipment Pull-up bar
How to do it Hang from a bar with a solid grip. Curl the knees up toward the chest, tilting the pelvis at the top. Lower slowly without swinging. Common mistakes Swinging to generate momentum. Stopping at hip height with no pelvic curl.
Hanging Leg Raise▼
Core Advanced
Abs · Hip flexors · Lats · Grip
Equipment Pull-up bar
How to do it From a dead hang, keep the legs straight. Raise them to at least horizontal — ideally toes toward the bar. Lower with total control, resisting the swing. Common mistakes Kipping every rep. Bending knees as fatigue hits and calling it the same exercise.
Toes-to-Bar▼
Core Advanced
Abs · Hip flexors · Lats · Grip
Equipment Pull-up bar
How to do it Hang from the bar with active shoulders. Raise straight legs all the way until the toes touch the bar. Lower under control to a still hang. Common mistakes Uncontrolled swinging between reps. Pulling with bent arms.
L-Sit▼
Core Advanced
Abs · Hip flexors · Triceps · Quads
Equipment Parallettes or floor
How to do it Support yourself on straight arms, hands beside the hips. Lift straight legs to horizontal, toes pointed. Hold with shoulders pushed down away from the ears. Common mistakes Bent knees and sagging legs — start with tuck holds. Shoulders shrugging up.
Windshield Wipers▼
Core Advanced
Obliques · Abs · Lats · Grip
Equipment Pull-up bar
How to do it Hang and raise the legs to vertical, close to the bar. Sweep the legs side to side like wipers, torso steady. Keep the arc controlled at both ends. Common mistakes Losing shoulder tension and swinging wildly. Dropping the legs between reps.
Dragon Flag▼
Core Elite
Abs · Obliques · Lats · Lower back
Equipment Bench or sturdy anchor
How to do it Lie on a bench and grip it firmly behind your head. Raise the whole body to vertical on the shoulder blades — never the neck. Lower the rigid body as slowly as possible without the hips breaking. Common mistakes Piking at the hips on the way down. Resting weight on the neck instead of the shoulder blades.
Burpee▼
Full Body Beginner
Full body · Conditioning
Equipment None
How to do it From standing, drop hands to the floor and kick back to a plank. Perform a push-up (optional), then snap the feet back to the hands. Jump vertically with arms overhead and repeat. Common mistakes Sloppy sagging plank in the middle. Skipping the hip extension at the top jump.
Bear Crawl▼
Full Body Beginner
Shoulders · Core · Quads · Coordination
Equipment None
How to do it Start on hands and toes, knees hovering an inch off the floor. Crawl forward moving opposite hand and foot together. Keep hips low and level like a table top. Common mistakes Hips swaying high side to side. Knees dragging on the floor.
Crab Walk▼
Full Body Beginner
Triceps · Shoulders · Glutes · Core
Equipment None
How to do it Sit, place hands behind you and lift the hips. Walk on hands and feet with hips held high. Move forward, backward, and sideways. Common mistakes Letting the hips drop to the floor. Fingers pointing backward straining the wrists — point them out or forward.
Wall Handstand Hold▼
Skills Intermediate
Shoulders · Traps · Core · Wrists
Equipment Wall
How to do it Kick up to a handstand with heels resting on a wall, hands shoulder-width. Stack hips over shoulders over hands, ribs tucked, and push tall through the shoulders. Hold while breathing, walking hands closer to the wall over time. Common mistakes Banana back from flared ribs. Bent elbows. No wrist warm-up.
Freestanding Handstand▼
Skills Advanced
Shoulders · Core · Wrists · Balance
Equipment None
How to do it Kick up to vertical with locked arms and open shoulders. Balance using fingertip pressure and small wrist corrections. Keep the whole body in one tight line, toes pointed. Common mistakes Balancing with big hip and leg movements instead of the hands. Practicing only max holds instead of frequent short attempts.
Crow Pose▼
Skills Intermediate
Wrists · Shoulders · Core · Balance
Equipment None
How to do it Squat, place hands flat, knees resting on the backs of the upper arms. Shift weight forward until the feet float off the floor. Balance with fingertips gripping the ground, gaze slightly forward. Common mistakes Looking back at the feet and rolling forward. Cold wrists — warm up first.
Elbow Lever▼
Skills Advanced
Shoulders · Core · Wrists · Balance
Equipment None
How to do it Place hands flat, fingers out, elbows tucked into the hips/abdomen. Lean forward until the body floats horizontal, legs together. Balance with head and chest countering the legs. Common mistakes Elbows slipping off the hips. Legs splayed and hips piked.
Tuck Planche▼
Skills Advanced
Shoulders · Chest · Biceps · Core · Wrists
Equipment Floor or parallettes
How to do it Set hands flat, fingers out, arms locked. Lean far forward and lift the tucked knees off the floor toward the chest. Hold with rounded upper back and hips level with shoulders. Common mistakes Insufficient forward lean. Bent elbows. Skipping straight-arm conditioning.
Full Planche▼
Skills Elite
Shoulders · Chest · Biceps · Core · Wrists
Equipment Floor or parallettes
How to do it From a strong lean with locked arms, extend the body fully horizontal. Keep hips at shoulder height, glutes and abs locked, toes pointed. Hold — even a second is a milestone measured in years. Common mistakes Rushing progressions (tuck → advanced tuck → straddle → full). Training through wrist or bicep pain.
Tuck Front Lever▼
Skills Advanced
Lats · Core · Shoulders · Grip
Equipment Pull-up bar
How to do it Hang from the bar, pull the shoulder blades down, arms straight. Tuck the knees and tilt back until the back is parallel to the floor. Hold the flat-back position with straight arms. Common mistakes Bent arms doing the work. Back angled instead of horizontal.
Front Lever▼
Skills Elite
Lats · Core · Shoulders · Grip
Equipment Pull-up bar
How to do it From a hang, press straight arms down hard as the body tilts back. Extend the whole body into one horizontal line, face up. Hold with the body rigid from ears to toes. Common mistakes Hips sagging below the line. Skipping tuck and straddle progressions.
Back Lever▼
Skills Advanced
Shoulders · Chest · Lats · Core · Biceps
Equipment Pull-up bar or rings
How to do it From an inverted hang, lower the body forward under the bar, face down. Extend to a horizontal line with straight arms. Hold briefly, then pull back up or dismount safely. Common mistakes Loading too fast — the biceps and shoulders need long adaptation. Arching the back instead of staying hollow.
Skin the Cat▼
Skills Intermediate
Shoulders · Lats · Core · Grip
Equipment Rings or pull-up bar
How to do it From a hang, tuck the knees and rotate backward through the arms. Lower slowly into the deep German-hang stretch. Reverse the rotation back to the start. Common mistakes Dropping fast into the bottom stretch. Straightening legs before shoulder mobility allows.
Human Flag▼
Skills Elite
Obliques · Lats · Shoulders · Grip
Equipment Vertical pole or stall bars
How to do it Grip a vertical pole — top arm pulling, bottom arm pushing. Kick or press the body up to horizontal, side-on to the ground. Hold the line with both arms locked and core crushed tight. Common mistakes Hips piking toward the pole. Neglecting the bottom-arm pressing strength.
Frog Jump▼
Full Body Intermediate
Quads · Glutes · Calves · Conditioning
Equipment None
How to do it Squat deep with hands touching the floor between the feet. Explode forward-and-up, swinging the arms. Land softly back into the deep squat and immediately repeat. Common mistakes Shallow landings with stiff knees. Losing rhythm and pausing between reps.
Inchworm▼
Full Body Beginner
Hamstrings · Shoulders · Core
Equipment None
How to do it From standing, hinge down and walk the hands out to a plank. Perform an optional push-up. Walk the feet toward the hands with straight legs and stand tall. Common mistakes Bending the knees heavily on the walk-in. Sagging hips in the plank phase.
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