The Basic Calisthenics Exercises
If you’re completely new to calisthenics, you don’t need to learn 20 different exercises.
Start with a few basic movements, learn how to do them properly, and slowly get stronger.
These five exercises are a great place to understand the basics of calisthenics:
Push-ups
Squats
Pull-ups or rows
Dips
L-sit
Don’t worry if you can’t do all of them yet. There is an easier version of almost every exercise.
1. Push-Ups
Push-ups train your chest, shoulders, arms, and upper body.
You start with your hands on the floor and your body in a straight line. Then you lower your body toward the floor and push yourself back up.
Simple version for beginners
If a normal push-up is too difficult, don’t worry.
Try:
Wall push-up → Incline push-up → Push-up
A wall push-up is simply a push-up while standing and placing your hands against a wall.
As you get stronger, you can move to a lower surface and eventually to the floor.
What are push-ups good for?
Push-ups help you build:
Upper-body strength
Arm strength
Chest strength
Shoulder strength
Core control
Beginner goal: Learn to perform controlled push-ups with good form rather than trying to do as many as possible.
2. Squats
Squats train your legs and hips.
Think about sitting down in a chair and then standing back up.
That’s basically the movement of a squat.
You stand with your feet around shoulder-width apart, bend your knees and hips to lower your body, then stand back up.
Simple version for beginners
If squats feel difficult, use a chair for support.
Chair-assisted squat → Bodyweight squat → Harder squat variations
What are squats good for?
Squats help strengthen:
Thighs
Glutes
Hips
Core
You don’t need weights to start.
Your own bodyweight is enough to learn the movement and build a foundation.
3. Pull-Ups or Rows
Pulling exercises are very important in calisthenics.
They train your back, arms, and upper body.
There are two great ways for beginners to start.
Pull-Ups
A pull-up means hanging from a bar and pulling your body upward until your chin gets over the bar.
Pull-ups are difficult for many beginners.
That’s completely normal.
You can work toward your first pull-up using:
Dead hangs
Assisted pull-ups
Negative pull-ups
Resistance bands
Rows
Rows are another great way to build pulling strength.
You hold onto a bar or another safe support and pull your chest toward it while keeping your body controlled.
Rows are often easier than pull-ups, making them useful for beginners.
Simple progression
Rows → Assisted pull-ups → Negative pull-ups → Pull-ups
You don’t have to rush.
Build your pulling strength step by step.
4. Dips
Dips are a pushing exercise that mainly trains your chest, shoulders, and arms.
You support your body between two parallel bars, bend your elbows to lower yourself, and then push yourself back up.
Dips can be challenging for beginners because you have to support most of your bodyweight with your arms.
If you can’t do a dip yet
That’s okay.
You can start by building your pushing strength with:
Push-ups
Incline push-ups
Assisted dips
Dip support holds
Then gradually work toward your first full dip.
Important
Don’t force deep dips if you don’t have the strength or control to do them safely.
Learn the movement first. Then gradually increase the challenge.
5. L-Sit
The L-sit is a classic calisthenics exercise.
It looks simple, but it can be surprisingly difficult.
You support yourself with your hands while keeping your legs straight out in front of you, creating an “L” shape with your body.
It trains your:
Core
Hip muscles
Shoulders
Arms
Legs
Can’t do an L-sit yet?
Most beginners can’t.
Start with easier versions such as:
Tuck hold → One-leg extension → L-sit
In a tuck hold, you support yourself with your hands while keeping your knees bent toward your chest.
As your strength improves, gradually straighten your legs.
How Should a Beginner Train These Exercises?
You don’t need to do all five exercises perfectly on your first day.
A simple beginner workout could look like:
Squats
2–3 sets
Push-ups or an easier push-up variation
2–3 sets
Rows or an assisted pulling exercise
2–3 sets
Dips or an easier dip progression
2–3 sets
L-sit progression
2–3 sets
Rest between sets and focus on controlled, comfortable movements.
The exact number of repetitions depends on your current ability.
Choose a variation that you can perform with good technique.
The Most Important Thing to Remember
You don’t need to master these exercises immediately.
Your journey might look like:
Wall push-up → Push-up
Assisted squat → Squat
Row → Assisted pull-up → Pull-up
Assisted dip → Dip
Tuck hold → L-sit
That’s the basic idea behind calisthenics:
Start with what you can do, then gradually work toward what you can’t do yet.
You don’t need to be strong to start.
You start so you can become strong.
→ New to calisthenics? Read: How to Start Calisthenics: The Complete Beginner’s Guide