Dan’s Top 3 Calisthenics Exercises for Everyone
By Daniel Barley, Calisthenics and Strength & Conditioning Coach
Calisthenics, to me, embodies the perfect fusion of fitness and enjoyment. It’s not just exercise; it’s adaptable to all levels of fitness, making it accessible to anyone eager to embark on a journey toward a healthier lifestyle.
Whether you’re a beginner or an advanced athlete, calisthenics offers a dynamic and engaging way to stay active and build strength.
Beyond the physical benefits, these exercises cultivate a profound mind-body connection, enhancing overall well-being and mental clarity.
Join me as we explore three of my favourite calisthenics exercises, each offering its unique blend of challenge and reward in pursuit of a stronger, healthier self.
1. Dragon / Curtsey Squat
The Dragon Squat isn’t just for mythical creatures; it’s a challenging variation of the traditional squat that demands balance, flexibility, and sheer determination.
In this movement, one leg extends straight in front then wraps around behind the body while the other leg bends deeply, lowering the body towards the ground.
The torso slightly leans forward to maintain balance, and the arms can extend forward or stay close to the body for additional stability.
The curtsey squat is the building block along the path to dragonhood, a stage that sometimes people try to skip but pay the price later.
Muscles targeted
Primarily the quadriceps, hamstrings, glutes, and calves—basically, everything you’ll need to outrun a dragon.
Benefits
- Strength development: Your legs will thank you as they get stronger and more resilient.
- Flexibility: Improves hip flexibility so you can dodge fire-breathing obstacles.
- Balance and coordination: Enhances your ninja-like agility for those unexpected dragon encounters.
Why I like It
The Dragon Squat combines strength with grace, making it a fierce competitor in the battle for toned legs and improved athleticism.
It’s also a great one for anyone who finds regular two-legged squats difficult or not possible for their bio-mechanical set up.
2. Side Flag Press
The Side Flag Press is like the gymnastics version of “hanging out sideways,” but with added muscle.
Starting from a vertical position with the body parallel to the stall bars, the goal is to press the body upwards to become almost horizontal while keeping it straight.
Muscles targeted
Engages the obliques, serratus anterior, deltoids, and triceps—because why leave any muscle group out?
Benefits
- Core strength: Builds a core of steel (figuratively speaking) for stability and superhero-worthy abs.
- Shoulder stability: Keeps your shoulders happy and stable, ready to lift more than just spirits.
- Full-body coordination: Turns you into a graceful side-flagging ninja, impressing friends and foes alike. Not to mention helps train your brain to do two things at once as one arm is pushing whilst the other arm is pulling.
Why I like It
It’s not every day you get to defy gravity sideways while sculpting a stronger, more stable you.
3. Rear support to pike compression slide
This exercise is like a graceful dance move for your abs and shoulders—think Swan Lake meets Rocky.
Start in a rear support position with the hands on the floor behind the body, legs extended, and hips lifted off the ground.
This exercise involves transitioning into a pike position by lifting the legs and hips towards the ceiling while keeping the legs straight.
Muscles targeted
It focuses on the entire core, hip flexors, and shoulders—because who wouldn’t want a core of steel and shoulders that are both strong and mobile?”
Benefits
- Core activation: Engages your core so intensely, you’ll feel like you could power a spaceship.
- Flexibility: Improves hamstring flexibility so you can kick higher than your aspirations.
- Upper body strength: Develops strong, capable shoulders and triceps.
Why I like It
Honestly I just find this one kinda fun 🙂
Feel the difference with calisthenics
Incorporating these top three calisthenics exercises into your workout routine can elevate your fitness journey.
Whether you’re aiming to build muscle, improve flexibility, or enhance core stability, these exercises offer a comprehensive approach to achieving your fitness goals using minimal equipment and maximum effort.
Embrace the challenge, crack a smile, and watch as your body transforms through the power of these bodyweight exercises.
Read more about calisthenics at Movement HQ