Calisthenics Skill Progressions
Step-by-step ladders for the major bodyweight skills. Every guide includes typical timelines, sets, reps, and common mistakes.
Pull-Up Progression
From your first dead hang to weighted pull-ups and one-arm pull-ups — the complete roadmap.
Handstand Progression
Learn to balance on your hands. A complete progression from wall handstands to freestanding — and beyond to handstand push-ups.
Muscle-Up Progression
The bodyweight skill that separates pull-up athletes from calisthenics athletes. Full progression from pull-up to muscle-up.
Pistol Squat Progression
The king of single-leg exercises. How to build the mobility, balance, and strength for a full pistol squat.
One-Arm Pushup Progression
The benchmark unilateral pushing skill. Complete progression from regular push-ups to one-arm.
L-Sit Progression
An elite core and hip-flexor strength test. Complete progression from tuck L-sit to V-sit.
Front Lever Progression
Hang from the bar horizontally, body parallel to the ground. The pulling counterpart to the planche — and equally brutal.
Back Lever Progression
Hang from the bar face-down, body parallel to the ground. The easier cousin of the front lever — but still elite-level.
Dragon Flag Progression
Bruce Lee's favorite core exercise. A brutal anti-extension hold that builds elite core and hip flexor strength.
Planche Progression
The hardest straight-arm push skill in bodyweight training. Planche progressions, timelines, and the truth about how hard it really is.