Calisthenics Exercises List for Each Muscle Group w/PDF

Calisthenics Workout List

Calisthenics workout training is an inexpensive and effective way to increase strength, build lean mass, improve balance and flexibility, and build a shredded physique without using fancy gym equipment.

You can do numerous calisthenics exercises using your body weight to bolster every muscle group and enhance your overall fitness.

To help you with a complete list of calisthenics exercises, I’ve gathered as many as 70 movements that work throughout the body. I’ve categorized each exercise based on difficulty and muscle group.

You can integrate them into your calisthenics workout program, depending on your fitness level.

I’ve also attached a PDF file of this list so you can download it to use it offline.

The Ultimate Calisthenics Exercises List

First, let’s see the list of all calisthenics exercises, and then in the next section, I’ve divided them according to muscle group and difficulty level.

No.ExerciseMuscles Worked
1Normal pushupChest and Triceps
2Wide arm pushupChest
3Incline pushupChest
4Decline pushupChest and Shoulder
5Parallel Bar DipChest and Triceps
6Negative Push UpChest, Triceps, and Shoulder
7Pike PushupShoulder and Triceps
8Handstand Push-upsShoulder and Triceps
9Dive Bomber Push-upsDeltoids, Triceps, Core,
and Lower Body
10One-Arm Push-UpChest, Shoulder, and Triceps
11Staggered PushupChest, Shoulders, and Arms
12Bench dipsTriceps, Core, and Shoulder
13Pseudo PlancheShoulders, Arms, Chest, and Deltoids
14Chin-upBack, Biceps, and Core
15Inverted RowBack, Biceps, and Core
16Knuckle pushupArms, Chest, and Front Delt
17PullupBack, Biceps, and Core
18Floor Windshield WipersCore, Hips, and Lower Back
19Hanging Leg RaisesCore and Arms
20CrunchesCore
21PlankCore, Arms, and Shoulder
22Shoulder TapArms, Core, and Shoulder
23Russian TwistCore
24Muscles upBack, Shoulders, Arms, and Core
25Shuttle runsQuadriceps, Glutes, and Calves
26Standard SquatQuads
27Pistol SquatQuadriceps, Glutes, and Calves
28LungesQuads, Hams, and Glutes
29Bird Dog PlankCore and Back
30PlancheArms, Core, Chest,
Shoulder and core
31Tuck Front LeverBack, Abs, and Core
32BurpeesFull Body
33Australian PullupsUpper back, Shoulders, and Arms
34Jump SquatsGlutes, Quads, Hips, and Hamstrings
35Ring RowArms and Upper back
36Elevated Inverted RowsBack, Shoulder, Arms, and Core
37Negative PullupBack, Biceps, and Core
38L Pull UpCore, Hips, Back, Quads, and Arms
39Hollow Body HoldAbdomen, Quads, and Hips
40Hanging Knee RaisesCore, Hips, and Arms
41L-SitCore, Hips, Quads, Triceps,
Shoulders, Pecs, and Lats
42Single-Leg Tuck-upHip Flexors and Upper Leg
43Dragon FlagCore and Lower Body
44Kneeling Ab Wheel RolloutCore and Lower Back
45Triangle PushupChest and Triceps
46Box or Bench JumpLower Body
47Lateral LungesGlutes, Hamstrings, and Quads
48Calf raisesCalves
49Wall SitsGlutes, Calves, and Quads
50Hanging Windshield WiperCore, Hips, and Arms
51Floor Ring DipsTriceps and Shoulder
52Ring PushupArms, Core, and Chest
53Ring Chin UpsBiceps, Back, and Core
54Glute BridgeGlutes, Hips, and Lower Back
55Single-leg DeadliftGlutes, Hips, and Lower Back
56Superman FlyUpper and Lower Back
57Sissy SquatsLegs and Glutes
58Archer SquatsThighs and Glutes
59Skater SquatsLegs and Glutes
60Glute KickbackGlutes, Ham, and Lower Back
61Cursty LungesLegs and Glutes
62Bulgarian Split SquatLegs and Glutes
63Reverse crunchesRectus Abdominish
64Lying Leg RaisesLower Abs
65 V-upsCore
66Superman PullLats and Traps
67Diving Push-upUpper Body
68Archer PushupChest and Shoulder
69Step-upLegs and Glutes
70Diamond Push UpsChest and Triceps
71Donkey Calf RaisesCalves
Calisthenics Workout List
calisthenics exercises list
list of calisthenics exercises

List of Calisthenics Exercises for Every Muscle Group

List of Calisthenics Full Body Workout
Calisthenics workout

Let’s look at the complete list of calisthenics exercises for each muscle group, from the chest, shoulder, and arms to the back, legs, and core.

Chest

  1. Normal push-up
  2. Wide arm push-up
  3. Incline pushup
  4. Decline pushup
  5. Bar Dips
  6. Negative Push Up
  7. Staggered Push-Up
  8. Ring Pushup
  9. Diving Push-up
  10. Archer Pushup

Shoulder

  1. Decline pushup
  2. Pike pushup
  3. Handstand Push-ups
  4. Dive Bomber Push-ups
  5. One-Arm Push-Up
  6. Shoulder Tap
  7. Planche
  8. Elevated Inverted Rows
  9. Superman Fly

Arms

  1. Bench Dips
  2. Bar Dips
  3. Pseudo planche
  4. Triangle Pushup
  5. Floor Ring Dips
  6. Ring Pushup
  7. Chin-ups
  8. Ring Chin Ups
  9. Underhand Inverted rows
  10. Knuckle pushup
  11. Shoulder Tap
  12. Planche
  13. Australian Pull-Ups
  14. Ring Row
  15. Elevated Inverted Rows
  16. Negative Pullup

Back

  1. Pull-up
  2. Inverted rows
  3. Muscles up
  4. Front lever
  5. Chin-ups
  6. Bird Dog Plank
  7. Australian Pull-Ups
  8. Ring Row
  9. Elevated Inverted Rows
  10. Negative Pullup
  11. L Pull-Up
  12. Ring Chin Ups
  13. Superman Fly
  14. Superman Pull

Abdomen and Oblique (Core)

  1. Floor Windshield Wipers
  2. Hanging Leg Raises
  3. Crunches
  4. Plank
  5. Russian Twist
  6. Bird Dog Plank
  7. Front lever
  8. L Pull-Up
  9. Hollow Body
  10. Hanging Knee Raises
  11. L-Sit
  12. Single-Leg Tuck-up
  13. Dragon Flag
  14. Kneeling Ab Wheel Rollout
  15. Hanging Windshield Wiper
  16. Reverse Crunches
  17. V-ups

Quadriceps

  1. Shuttle runs
  2. Standard Squat
  3. Pistol Squat
  4. Lunges
  5. Jump Squats
  6. Box or Bench Jump
  7. Lateral Lunges
  8. Wall Sits
  9. Step-up
  10. Sissy Squats
  11. Skater Squats
  12. Bulgarian Split Squat

Hamstrings

  1. Pistol Squat
  2. Lunges
  3. Lateral Lunges
  4. Nordic Hamstring Curl
  5. Single-leg Deadlift
  6. Archer Squats
  7. Cursty Lunges

Glutes

  1. Wall Sits
  2. Glute Bridge
  3. Glute Kickback
  4. Step-up
  5. Single-leg Deadlift
  6. Cursty Lunges
  7. Bulgarian Split Squat

Calves

  1. Standing Calf Raises
  2. Sissy Squats
  3. Donkey Calf Raises

Calisthenics Exercises Ranking From Beginner to Advanced Level

Beginner

  1. All Knee Pushup
  2. Incline pushup
  3. Normal push-up
  4. Bench dips
  5. Chin-ups
  6. Inverted rows
  7. Floor Windshield Wipers
  8. Crunches
  9. Plank
  10. Standard Squat
  11. Lunges
  12. Bird Dog Plank
  13. Jump Squats
  14. Ring Row
  15. Hanging Knee Raises
  16. Lateral Lunges
  17. Calf raises
  18. Wall Sits
  19. Floor Ring Dips
  20. Glute Bridge

Intermediate

  1. Wide arm push-up
  2. Decline pushup
  3. Pull-up
  4. Bar Dips
  5. Negative Push Up
  6. Pike pushup
  7. Dive Bomber Push-ups
  8. Staggered Push-Up
  9. Pseudo planche
  10. Knuckle pushup
  11. Hanging Leg Raises
  12. Shoulder Tap
  13. Russian Twist
  14. Shuttle runs
  15. Pistol Squat
  16. Burpees
  17. Australian Pull-Ups
  18. Elevated Inverted Rows
  19. Negative Pullup
  20. Hollow Body Crunch
  21. L-Sit
  22. Single-Leg Tuck-up
  23. Kneeling Ab Wheel Rollout
  24. Triangle Pushup
  25. Box or Bench Jump
  26. Ring Pushup
  27. Ring Chin Ups

Advanced

  1. Handstand Push-ups
  2. One-Arm Push-Up
  3. Muscles up
  4. Planche
  5. Front lever
  6. L Pull-Up
  7. Dragon Flag
  8. Hanging Windshield Wiper

Frequently Asked Questions

Can You Do Calisthenics Workout every day?

Yes, you can do calisthenics workouts every day. The frequency of training entirely depends on you.

You can do it two times a week if you like or six days a week; it’s entirely up to you. And there’s no harm in doing calisthenics exercises daily until you don’t push yourself harder.

Can You Build Muscles with Calisthenics?

Yes, you can build muscles with calisthenics, but not significant.

Calisthenics exercises boost muscular strength, increase mobility and flexibility, and help you build an athletic body. Although, they do not build muscles as weight training does.

Is Calisthenics Better Than Weights?

Calisthenics training and weight training both have different styles of training.

Calisthenics workouts are primarily bodyweight exercises that require little to no equipment. On the other hand, weight training requires several types of equipment, such as dumbbells, barbells, machines, and weight plates.

Calisthenics workouts are efficient for increasing stability, balance, and flexibility, while weight training is more helpful for strength and bodybuilding.

So it depends on your fitness goal; if you want to improve your body movements, you can do calisthenics workouts. And if you’re going to build strength and mass, you can do weight lifting.

The Ultimate Calisthenics Exercises List PDF

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Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
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About Me

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

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