Start Calisthenics Training: 7-DAY FREE TRIAL

Intermediate Exercises

These exercises are for anyone who has built a solid foundation and is ready to be genuinely challenged. You'll work on movements that demand more strength, coordination, and body awareness than the basics. Progress at this level is earned through consistency and attention to detail. The goal is to push your limits while keeping your technique sharp.

Intermediate Exercises (62)

45 Degree Handstand Hold

Difficulty:Intermediate

45 Degree Handstand Hold

45 Degree Pistol Squat Hold

Difficulty:Intermediate

45 Degree Pistol Squat Hold

90 Degree Chin Ups

Difficulty:Intermediate

90 Degree Chin Ups

Advanced Tuck Front Lever Raises

Difficulty:Intermediate

Advanced Tuck Front Lever Raises

Assisted 90 Degree Pull Up Hold

Difficulty:Intermediate

Assisted 90 Degree Pull Up Hold

Assisted 90 Dip Hold

Difficulty:Intermediate

Assisted 90 Dip Hold

Assisted Skin The Cat

Difficulty:Intermediate

Assisted Skin The Cat

Band Assisted Ring Muscle Up

Difficulty:Intermediate

Band Assisted Ring Muscle Up

Bulgarian Squats

Difficulty:Intermediate

Bulgarian Squats

Chin Up Top Hold

Difficulty:Intermediate

Chin Up Top Hold

Chin Ups

Difficulty:Intermediate

Chin Ups

Close Grip Chin Ups

Difficulty:Intermediate

Close Grip Chin Ups

Close Grip Pull ups

Difficulty:Intermediate

Close Grip Pull ups

Cobra Push Ups

Difficulty:Intermediate

Cobra Push Ups

Decline Push Ups

Difficulty:Intermediate

Decline Push Ups

Diamond Push Ups

Difficulty:Intermediate

Diamond Push Ups

Dip Bar Leg Raises

Difficulty:Intermediate

Dip Bar Leg Raises

Dip Shrugs

Difficulty:Intermediate

Dip Shrugs

Dips

Difficulty:Intermediate

Dips

Downward Dog To Arch

Difficulty:Intermediate

Downward Dog To Arch

Dynamic Compression Lifts

Difficulty:Intermediate

Dynamic Compression Lifts

Face Pull In Rings

Difficulty:Intermediate

Face Pull In Rings

Hanging High Knee Raises

Difficulty:Intermediate

Hanging High Knee Raises

Hanging L-sit Hold

Difficulty:Intermediate

Hanging L-sit Hold

Hanging Leg raises

Difficulty:Intermediate

Hanging Leg raises

Hollow Body Rocks

Difficulty:Intermediate

Hollow Body Rocks

Hollow Body To Arch

Difficulty:Intermediate

Hollow Body To Arch

Hollow Body To Superman Hold

Difficulty:Intermediate

Hollow Body To Superman Hold

Hollow Body To Tuck V-ups

Difficulty:Intermediate

Hollow Body To Tuck V-ups

Inverted Deadlift

Difficulty:Intermediate

Inverted Deadlift

Jackknife Pull Ups

Difficulty:Intermediate

Jackknife Pull Ups

L-shape with leg extension

Difficulty:Intermediate

L-shape with leg extension

L-sit Support Hold

Difficulty:Intermediate

L-sit Support Hold

L-sit Support Hold With Leg Lift

Difficulty:Intermediate

L-sit Support Hold With Leg Lift

L-sit Support Shrugs

Difficulty:Intermediate

L-sit Support Shrugs

Negative Handstand To Tuck

Difficulty:Intermediate

Negative Handstand To Tuck

Negative Hanging Leg Raises

Difficulty:Intermediate

Negative Hanging Leg Raises

Negative Leg Raises

Difficulty:Intermediate

Negative Leg Raises

Negative Pistol Squat

Difficulty:Intermediate

Negative Pistol Squat

Negative Ring Muscle Up

Difficulty:Intermediate

Negative Ring Muscle Up

One Arm Scapula Pull Ups

Difficulty:Intermediate

One Arm Scapula Pull Ups

Pike Push Ups

Difficulty:Intermediate

Pike Push Ups

Pike Push Ups With Shoulder Taps

Difficulty:Intermediate

Pike Push Ups With Shoulder Taps

Plank Hold With Leg Crunch

Difficulty:Intermediate

Plank Hold With Leg Crunch

Pseudo Push Ups

Difficulty:Intermediate

Pseudo Push Ups

Pull Up Top Hold

Difficulty:Intermediate

Pull Up Top Hold

Pull Up Top Hold With Knee Raises

Difficulty:Intermediate

Pull Up Top Hold With Knee Raises

Push up Hold With Shoulder Taps

Difficulty:Intermediate

Push up Hold With Shoulder Taps

Ring False Grip Hang

Difficulty:Intermediate

Ring False Grip Hang

Ring Push Ups

Difficulty:Intermediate

Ring Push Ups

Russian Push Ups

Difficulty:Intermediate

Russian Push Ups

Seated Close Grip Pull Ups

Difficulty:Intermediate

Seated Close Grip Pull Ups

Shoulder Circuit

Difficulty:Intermediate

Shoulder Circuit

Spiderman Push Ups

Difficulty:Intermediate

Spiderman Push Ups

Straddle Pike Push Ups With Shoulder Taps

Difficulty:Intermediate

Straddle Pike Push Ups With Shoulder Taps

Superman Hold

Difficulty:Intermediate

Superman Hold

Toes To bar

Difficulty:Intermediate

Toes To bar

Top Hold Rows

Difficulty:Intermediate

Top Hold Rows

Wall Handstand Hold

Difficulty:Intermediate

Wall Handstand Hold

Wall Pike Pulses

Difficulty:Intermediate

Wall Pike Pulses

Wide Pull Ups

Difficulty:Intermediate

Wide Pull Ups

Wide Push Ups

Difficulty:Intermediate

Wide Push Ups

All Difficulty Levels

Cookie preferences

We use necessary cookies to make the website work. Basic, privacy-friendly analytics (PostHog, hosted in the EU) runs without cookies. With your consent, we also enable analytics cookies (including session recording to help us improve the site) and marketing cookies such as the Meta Pixel for advertising measurement.

Read our privacy policy