BEST CALISTHENICS EXERCISES AT HOME | NO EQUIPMENT
Calisthenics is the perfect way to train for anyone looking to gain strength and lean muscle whilst staying athletic and flexible. With no fancy equipment needed this training methodology can be done anywhere without the need for a gym membership.
Here are the 10 best Calisthenics exercises you can do at home, that you should consider including in your training.
1. PIKE PUSH UPS
Muscles Worked | Deltoids (Shoulders) / Triceps
Beginner | Negative Pike Push Ups
Intermediate | Full Pike Push Ups
Advanced | Feet Elevated Pike Push Ups
Technique Tips
1. Unlock knees to release hamstrings and allow for a flatter back
2. Make a triangle between head and hands at bottom of press
2. HOLLOW HOLD
Muscles Worked | Abs (Rectus Abdominus / Transverse Abs)
Beginner | Half Hollow
Intermediate | Full Hollow
Advanced | Hollow Rock
Technique Tips
1. No gap between lower back and mats. If you cannot maintain contact and avoid arching then try legs / arms higher up or try the half hollow hold.
3. PRONE Y-RAISES
Muscles Worked | Trapezius / Rear Deltoids (Back Shoulders) / Rhomboids
Beginner | Palms Touch Floor Between Reps
Intermediate / Advanced | Hands Stay Off Floor
Technique Tips
1. Use upper back to lift arms, not your lower back by keeping your chest on the floor.
4. PISTOL SQUATS
Muscles Worked | Quads / Glutes
Beginner | Narrow Stance Split Squat
Intermediate | 1 Down 2 Up Pistol Squats
Advanced | Full Pistol Squat
Technique Tips
1. Use heel elevation (plate / book / wedge) to alleviate any ankle mobility restrictions.
2. Avoid collapsing knee inward towards big toe to reduce unwanted knee stress.
5. PRESS UPS
Muscles Worked | Chest / Anterior Deltoids (Front Shoulders) / Triceps
Beginner | Negative Press Ups or Leaning Press Ups
Intermediate | Full Press Ups
Advanced | Deficit Press Ups (on Yoga blocks / parallettes / plates)
Technique Tips
1. Looking from a birds eye view your torso to elbows should create an arrow shape at the bottom of the press up, not a T-shape (*tuck elbows slightly).
2. Engage Glutes and draw belly button up to avoid arching lower back.
6. COMPRESSIONS
Muscles Worked | Hip Flexors / Abs
Beginner | Alternating Leg
Intermediate / Advanced | Double Leg
Technique Tips
1. Avoid rocking torso back during lift
2. To make it slightly easier try sitting on some yoga blocks or a cushion
7. REVERSE NORDICS
Muscles Worked | Quads
Beginner | Smaller Range of Motion
Intermediate / Advanced | Larger Range of Motion
Technique Tips
1. If you have tight shin muscles put an extra rolled up mat in the gap between shins and floor.
2. Keep glutes engaged throughout the whole rep to avoid dipping hips backwards
8. REVERSE PLANK
Muscles Worked | Glutes / Hamstrings / Upper Back
Beginner | 5sec Lifts
Intermediate | Static Hold
Advanced | Static Hold with Alternating March
Technique Tips
1. Pinch shoulder blades together keeping chest up and glutes engaged with high hips
9. COSSACK LUNGES
Muscles Worked | Adductors / Glutes / Hamstrings / Quads
Beginner | Smaller Range of Motion
Intermediate / Advanced | Larger Range of Motion
Technique Tips
1. Don’t let bent knees collapse inwards, push them out towards smaller toes.
10. SIDE PLANK
Muscles Worked | Abductors / Transverse Abs / Obliques
Beginner | 1/2 Side Plank
Intermediate | Full Side Plank
Advanced | Side Plank Star
Technique Tips
1. Keep top leg to pointing straight forwards to maintain abductor engagement and reduce hip flexor involvement.
If you want to effectively train your biceps and lats using Calisthenics I recommend purchasing or getting access to a pull up bar for chin up and pull up variations.
Whatever your ability level join me for some no equipment Calisthenics follow along workouts involving many of the exercises mentioned within this article.