Top 10 Best Calisthenics Exercises Unleash Your Strength

By Nidhi Singh

– Targets: Quads, hamstrings, glutes, and lower back. – How to: Stand with feet shoulder-width apart, lower your body by bending your knees, then stand back up.

Squats

– Targets: Chest, shoulders, triceps, and core. – How to: Start in a plank position, lower your body by bending your elbows, and push back up.

Push-ups

– Targets: Back, biceps, and forearms. – How to: Hang from a bar, palms facing away, and pull your body up until your chin is over the bar.

Pull-ups

– Targets: Quads, hamstrings, glutes, and calves. – How to: Step forward with one foot, lowering your body until both knees are at 90-degree angles, then alternate legs.

Lunges

– Targets: Triceps, chest, and shoulders. – How to: Grip parallel bars, lower your body by bending your elbows, and push back up.

Dips

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Plank

– Targets: Core muscles (abdominals, lower back, and glutes). – How to: Hold a push-up position with your body in a straight line, supporting your weight on your forearms and toes.

Hollow Body Hold

– Targets: Core muscles (abdominals and lower back). – How to: Lie on your back, lift your head, shoulders, arms, and legs off the ground, keeping your lower back pressed to the floor.

Mountain Climbers

– Targets: Core, shoulders, and legs. – How to: Start in a push-up position and quickly alternate bringing your knees towards your chest.

Burpees

– Targets: Full-body workout, including cardiovascular fitness. – How to: Start in a standing position, squat down, kick your legs out to a push-up position, perform a push-up, return to a squat position, and jump up.

Hanging Leg Raises

– Targets: Core muscles (abdominals, lower back, and hip flexors). – How to: Hang from a bar and raise your legs, keeping them straight, until they are parallel to the ground, then lower them back down.