Calisthenics Exercises List for Each Muscle Group w/PDF (2024)

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.

List of Calisthenics Exercises for Every Muscle Group

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