Movements

Learn from beginner to advanced movements to progress your bodyweight skills
Thumbnail of Tuck Skin the Cat

Tuck Skin the Cat

Beginner
Thumbnail of Adv Tuck Skin the Cat

Adv Tuck Skin the Cat

Beginner
Thumbnail of Pike Skin the Cat

Pike Skin the Cat

Beginner
Thumbnail of Tuck Back Lever

Tuck Back Lever

Beginner
Thumbnail of Advanced Back Tuck Lever

Advanced Back Tuck Lever

Beginner
Thumbnail of One Leg Back Lever

One Leg Back Lever

Intermediate
Thumbnail of Straddle Back Lever

Straddle Back Lever

Intermediate
Thumbnail of Back Lever

Back Lever

Intermediate
Thumbnail of Back Lever Pullout

Back Lever Pullout

Intermediate
Thumbnail of German Hang Pullout

German Hang Pullout

Advanced
Thumbnail of Bent Arm Pull Up to Back Lever

Bent Arm Pull Up to Back Lever

Advanced
Thumbnail of Handstand Lower to Back Lever

Handstand Lower to Back Lever

Advanced
Thumbnail of Tuck Front Lever

Tuck Front Lever

Beginner
Thumbnail of Advanced Tuck Front Lever

Advanced Tuck Front Lever

Intermediate
Thumbnail of One Leg Front Lever

One Leg Front Lever

Intermediate
Thumbnail of Straddle Front Lever

Straddle Front Lever

Intermediate
Thumbnail of Front Lever

Front Lever

Intermediate
Thumbnail of Hanging Pull Front Lever to Inverted

Hanging Pull Front Lever to Inverted

Advanced
Thumbnail of 360 degree pull

360 degree pull

Advanced
Thumbnail of Circle Front Lever

Circle Front Lever

Advanced
Thumbnail of Tuck Ice Cream Maker

Tuck Ice Cream Maker

Intermediate
Thumbnail of Ice Cream Maker

Ice Cream Maker

Intermediate
Thumbnail of Advanced Ice Cream Maker

Advanced Ice Cream Maker

Intermediate
Thumbnail of Straddle Front Lever Row

Straddle Front Lever Row

Advanced
Thumbnail of Front Lever Row

Front Lever Row

Advanced
Thumbnail of Vertical Row

Vertical Row

Beginner
Thumbnail of Incline Row

Incline Row

Beginner
Thumbnail of Row

Row

Beginner
Thumbnail of Wide Row

Wide Row

Beginner
Thumbnail of Archer Row

Archer Row

Beginner
Thumbnail of Archer In-Row

Archer In-Row

Intermediate
Thumbnail of Straight One Arm Archer Row

Straight One Arm Archer Row

Advanced
Thumbnail of One Arm Row

One Arm Row

Advanced
Thumbnail of L Hang

L Hang

Beginner
Thumbnail of Front Lever to Inverted

Front Lever to Inverted

Advanced
Thumbnail of Iron Cross Progression

Iron Cross Progression

Advanced
Thumbnail of Iron Cross

Iron Cross

Advanced
Thumbnail of Iron Cross to Back Lever

Iron Cross to Back Lever

Advanced
Thumbnail of Scapular Pull

Scapular Pull

Beginner
Thumbnail of Arch Hang

Arch Hang

Beginner
Thumbnail of Pull Up Negative

Pull Up Negative

Beginner
Thumbnail of Pull Up

Pull Up

Beginner
Thumbnail of Ring Wide Pull Up

Ring Wide Pull Up

Intermediate
Thumbnail of Ring Wide L Pull Up

Ring Wide L Pull Up

Intermediate
Thumbnail of Typewriter Pull Up

Typewriter Pull Up

Intermediate
Thumbnail of Archer Pull Up

Archer Pull Up

Intermediate
Thumbnail of One Arm Pull Up Negative

One Arm Pull Up Negative

Intermediate
Thumbnail of One Arm Pull Up

One Arm Pull Up

Advanced
Thumbnail of High One Arm Pull Up

High One Arm Pull Up

Elite
Thumbnail of L-Sit Pull Up

L-Sit Pull Up

Beginner
Thumbnail of Pull Over

Pull Over

Intermediate
Thumbnail of Chest to Bar Pull Up

Chest to Bar Pull Up

Beginner
Thumbnail of Muscle Up Negative

Muscle Up Negative

Beginner
Thumbnail of Kipping Muscle Up

Kipping Muscle Up

Beginner
Thumbnail of Muscle Up

Muscle Up

Intermediate
Thumbnail of Wide Muscle Up

Wide Muscle Up

Intermediate
Thumbnail of Strict Bar Muscle Up

Strict Bar Muscle Up

Intermediate
Thumbnail of L-Sit Muscle Up

L-Sit Muscle Up

Intermediate
Thumbnail of One Arm Straight Muscle Up

One Arm Straight Muscle Up

Advanced
Thumbnail of Side Plank

Side Plank

Beginner
Thumbnail of Support Press

Support Press

Beginner
Thumbnail of Tuck Flag

Tuck Flag

Beginner
Thumbnail of Vertical Flag

Vertical Flag

Intermediate
Thumbnail of Advanced Tuck Flag

Advanced Tuck Flag

Intermediate
Thumbnail of Straddle Flag

Straddle Flag

Intermediate
Thumbnail of Human Flag

Human Flag

Intermediate
Thumbnail of Foot Supported L-Sit

Foot Supported L-Sit

Beginner
Thumbnail of One Leg L-Sit

One Leg L-Sit

Beginner
Thumbnail of Tuck L-Sit

Tuck L-Sit

Beginner
Thumbnail of One Leg Bent L-Sit

One Leg Bent L-Sit

Beginner
Thumbnail of L-Sit

L-Sit

Beginner
Thumbnail of Rings Turned Out L-Sit

Rings Turned Out L-Sit

Intermediate
Thumbnail of 45 degree V-Sit

45 degree V-Sit

Intermediate
Thumbnail of 90 degree V-Sit

90 degree V-Sit

Intermediate
Thumbnail of 120 degree V-Sit

120 degree V-Sit

Advanced
Thumbnail of 140 degree V-Sit

140 degree V-Sit

Advanced
Thumbnail of 155 degree V-Sit

155 degree V-Sit

Advanced
Thumbnail of 170 degree V-Sit

170 degree V-Sit

Advanced
Thumbnail of Manna

Manna

Elite
Thumbnail of Straddle L-Sit

Straddle L-Sit

Beginner
Thumbnail of Support Hold

Support Hold

Beginner
Thumbnail of Negative Dip

Negative Dip

Beginner
Thumbnail of Dip

Dip

Beginner
Thumbnail of Tuck L-Sit Dip

Tuck L-Sit Dip

Beginner
Thumbnail of L-Sit Dip

L-Sit Dip

Beginner
Thumbnail of Ring Supported Hold

Ring Supported Hold

Beginner
Thumbnail of Rings Turned Out Supported Hold

Rings Turned Out Supported Hold

Beginner
Thumbnail of Negative Ring Dip

Negative Ring Dip

Beginner
Thumbnail of Rings Dip

Rings Dip

Beginner
Thumbnail of Rings Turned Out Dip

Rings Turned Out Dip

Beginner
Thumbnail of Bulgarian Dip

Bulgarian Dip

Beginner
Thumbnail of Ring L-Sit dip

Ring L-Sit dip

Intermediate
Thumbnail of Ring Wide Dip

Ring Wide Dip

Intermediate
Thumbnail of Rings Turned Out 45 degree Dip

Rings Turned Out 45 degree Dip

Intermediate
Thumbnail of Rings Turned Out 75 degree Dip

Rings Turned Out 75 degree Dip

Intermediate
Thumbnail of Rings Turned Out 90 degree Dip

Rings Turned Out 90 degree Dip

Advanced
Thumbnail of Reverse Plank

Reverse Plank

Beginner
Thumbnail of Shoulder Bridge

Shoulder Bridge

Beginner
Thumbnail of Table Bridge

Table Bridge

Beginner
Thumbnail of Angled Bridge

Angled Bridge

Beginner
Thumbnail of Head Bridge

Head Bridge

Beginner
Thumbnail of Bridge / Wheel

Bridge / Wheel

Beginner
Thumbnail of Decline Bridge

Decline Bridge

Beginner
Thumbnail of One Leg Bridge

One Leg Bridge

Beginner
Thumbnail of Decline One Leg Bridge

Decline One Leg Bridge

Beginner
Thumbnail of One Arm Head Bridge

One Arm Head Bridge

Intermediate
Thumbnail of One Arm Bridge

One Arm Bridge

Intermediate
Thumbnail of Wall Plank

Wall Plank

Beginner
Thumbnail of Wall Headstand

Wall Headstand

Beginner
Thumbnail of Wall Handstand

Wall Handstand

Beginner
Thumbnail of Handstand

Handstand

Beginner
Thumbnail of Ring Shoulder Stand

Ring Shoulder Stand

Intermediate
Thumbnail of Ring Handstand

Ring Handstand

Intermediate
Thumbnail of Tuck Handstand

Tuck Handstand

Intermediate
Thumbnail of One Arm Handstand Progression

One Arm Handstand Progression

Intermediate
Thumbnail of Straddle One Arm Handstand

Straddle One Arm Handstand

Advanced
Thumbnail of Straight One Arm Handstand

Straight One Arm Handstand

Advanced
Thumbnail of Handstand Variations

Handstand Variations

Elite
Thumbnail of One Arm Elbow Lever Press to One Arm Handstand

One Arm Elbow Lever Press to One Arm Handstand

Elite
Thumbnail of Negative Wall Headstand Pushup

Negative Wall Headstand Pushup

Beginner
Thumbnail of Wall Headstand Pushup

Wall Headstand Pushup

Intermediate
Thumbnail of Wall Handstand Pushup

Wall Handstand Pushup

Intermediate
Thumbnail of Headstand Pushup

Headstand Pushup

Intermediate
Thumbnail of Handstand Pushup

Handstand Pushup

Intermediate
Thumbnail of Ring Wide Handstand Pushup

Ring Wide Handstand Pushup

Intermediate
Thumbnail of Ring Strap Handstand Pushup

Ring Strap Handstand Pushup

Intermediate
Thumbnail of Ring Handstand Pushup

Ring Handstand Pushup

Advanced
Thumbnail of Incline Push Up

Incline Push Up

Beginner
Thumbnail of Push Up

Push Up

Beginner
Thumbnail of Diamond Push Up

Diamond Push Up

Beginner
Thumbnail of Pseudo Planche Push Up

Pseudo Planche Push Up

Beginner
Thumbnail of Pike Push Up

Pike Push Up

Beginner
Thumbnail of Decline Push Up

Decline Push Up

Beginner
Thumbnail of Archer Push Up

Archer Push Up

Beginner
Thumbnail of Ring Archer Push Up

Ring Archer Push Up

Beginner
Thumbnail of Incline One Arm Push Up

Incline One Arm Push Up

Intermediate
Thumbnail of Straddle One Arm Push Up

Straddle One Arm Push Up

Intermediate
Thumbnail of Ring Straddle One Arm Push Up

Ring Straddle One Arm Push Up

Intermediate
Thumbnail of One Arm Push Up

One Arm Push Up

Intermediate
Thumbnail of Ring One Arm Push Up

Ring One Arm Push Up

Advanced
Thumbnail of Ring Wide Push Up

Ring Wide Push Up

Beginner
Thumbnail of Ring Push Up

Ring Push Up

Beginner
Thumbnail of Rings Turned Out Push Up

Rings Turned Out Push Up

Intermediate
Thumbnail of Rings Turned Out Archer Push Up

Rings Turned Out Archer Push Up

Intermediate
Thumbnail of Rings Turned Out Pseudo Planche Push Up

Rings Turned Out Pseudo Planche Push Up

Intermediate
Thumbnail of Rings Turned Out Maltese Push Up

Rings Turned Out Maltese Push Up

Advanced
Thumbnail of Ring Wall Pseudo Planche Push Up

Ring Wall Pseudo Planche Push Up

Advanced
Thumbnail of Wall Pseudo Planche Push Up

Wall Pseudo Planche Push Up

Advanced
Thumbnail of Wall Maltese Push Up

Wall Maltese Push Up

Advanced
Thumbnail of Ring Wall Maltese Push Up

Ring Wall Maltese Push Up

Elite
Thumbnail of Plank

Plank

Beginner
Thumbnail of Straddle One Arm Plank

Straddle One Arm Plank

Beginner
Thumbnail of Planche Lean

Planche Lean

Beginner
Thumbnail of Frog Stand / Crow Pose

Frog Stand / Crow Pose

Beginner
Thumbnail of Straight Arm Frog Stand / Crow Pose

Straight Arm Frog Stand / Crow Pose

Beginner
Thumbnail of Tuck Planche

Tuck Planche

Intermediate
Thumbnail of Advanced Tuck Planche

Advanced Tuck Planche

Intermediate
Thumbnail of Straddle Planche

Straddle Planche

Intermediate
Thumbnail of One Leg Planche

One Leg Planche

Advanced
Thumbnail of Planche

Planche

Advanced
Thumbnail of Straight Arm to Planche to Handstand

Straight Arm to Planche to Handstand

Advanced
Thumbnail of Inverted Cross

Inverted Cross

Elite
Thumbnail of Straddle Elbow Lever

Straddle Elbow Lever

Beginner
Thumbnail of One Leg Elbow Lever

One Leg Elbow Lever

Beginner
Thumbnail of Elbow Lever

Elbow Lever

Beginner
Thumbnail of Ring Elbow Lever

Ring Elbow Lever

Advanced
Thumbnail of One Arm Straddle Elbow Lever

One Arm Straddle Elbow Lever

Advanced
Thumbnail of One Arm Elbow Lever

One Arm Elbow Lever

Advanced
Thumbnail of Tuck Planche Push Up

Tuck Planche Push Up

Intermediate
Thumbnail of Advanced Tuck Planche Push Up

Advanced Tuck Planche Push Up

Intermediate
Thumbnail of Straddle Planche Push Up

Straddle Planche Push Up

Advanced
Thumbnail of One Leg Planche Push Up

One Leg Planche Push Up

Advanced
Thumbnail of Planche Push Up

Planche Push Up

Elite
Thumbnail of Ring Frog Stand

Ring Frog Stand

Beginner
Thumbnail of Ring Straight Arm Frog Stand

Ring Straight Arm Frog Stand

Intermediate
Thumbnail of Ring Tuck Planche

Ring Tuck Planche

Intermediate
Thumbnail of Ring Tuck Planche Push Up

Ring Tuck Planche Push Up

Intermediate
Thumbnail of Advanced Ring Tuck Planche Push Up

Advanced Ring Tuck Planche Push Up

Advanced
Thumbnail of Ring Straddle Planche Push Up

Ring Straddle Planche Push Up

Advanced
Thumbnail of Ring One Lev Planche Push Up

Ring One Lev Planche Push Up

Elite
Thumbnail of Ring Planche Push Up

Ring Planche Push Up

Elite
Thumbnail of Advanced Ring Tuck Planche

Advanced Ring Tuck Planche

Intermediate
Thumbnail of Ring Straddle Planche

Ring Straddle Planche

Advanced
Thumbnail of Ring One Leg Planche

Ring One Leg Planche

Advanced
Thumbnail of Ring Planche

Ring Planche

Elite
Thumbnail of Maltese

Maltese

Elite
Thumbnail of Reverse Hyperextension

Reverse Hyperextension

Beginner
Thumbnail of Hyperextension

Hyperextension

Beginner
Thumbnail of Arch Body Hold

Arch Body Hold

Beginner
Thumbnail of Banded Pallof Press

Banded Pallof Press

Beginner
Thumbnail of Ring Pallof Press

Ring Pallof Press

Beginner
Thumbnail of Hollow Hold

Hollow Hold

Beginner
Thumbnail of Tuck Up Crunch

Tuck Up Crunch

Beginner
Thumbnail of Seated Pike Leg Lift

Seated Pike Leg Lift

Beginner
Thumbnail of Hanging Knees to Chest

Hanging Knees to Chest

Beginner
Thumbnail of Hanging Leg Raise Toes to Bar

Hanging Leg Raise Toes to Bar

Beginner
Thumbnail of Weighted Ankle Hanging Leg Raise Toes to Bar

Weighted Ankle Hanging Leg Raise Toes to Bar

Beginner
Thumbnail of One Arm Hanging Leg Raise Toes to Bar

One Arm Hanging Leg Raise Toes to Bar

Beginner
Thumbnail of Tuck Dragon Flag Negative

Tuck Dragon Flag Negative

Beginner
Thumbnail of Advanced Tuck Dragon Flag

Advanced Tuck Dragon Flag

Beginner
Thumbnail of Straddle Dragon Flag

Straddle Dragon Flag

Beginner
Thumbnail of One Leg Dragon Flag

One Leg Dragon Flag

Intermediate
Thumbnail of Dragon Flag

Dragon Flag

Intermediate
Thumbnail of Weighted Ankle Dragon Flag

Weighted Ankle Dragon Flag

Intermediate
Thumbnail of One Arm Dragon Flag

One Arm Dragon Flag

Intermediate
Thumbnail of One Leg Dragon Press

One Leg Dragon Press

Intermediate
Thumbnail of Dragon Press

Dragon Press

Intermediate
Thumbnail of One Arm Dragon Press

One Arm Dragon Press

Elite
Thumbnail of One Arm Plank

One Arm Plank

Beginner
Thumbnail of One Arm One Leg Plank

One Arm One Leg Plank

Beginner
Thumbnail of Knees Ab Wheel

Knees Ab Wheel

Intermediate
Thumbnail of Straight Leg Ab Wheel Ramp

Straight Leg Ab Wheel Ramp

Intermediate
Thumbnail of Straight Leg Ab Wheel Negative

Straight Leg Ab Wheel Negative

Intermediate
Thumbnail of Straight Leg Ab Wheel

Straight Leg Ab Wheel

Intermediate
Thumbnail of Weighted Ab Wheel

Weighted Ab Wheel

Advanced
Thumbnail of One Arm Ab Wheel

One Arm Ab Wheel

Advanced
Thumbnail of Ring Ab Rollout

Ring Ab Rollout

Intermediate
Thumbnail of Assisted Squat

Assisted Squat

Beginner
Thumbnail of Parallel Squat

Parallel Squat

Beginner
Thumbnail of Full Squat

Full Squat

Beginner
Thumbnail of Cossack Squat

Cossack Squat

Beginner
Thumbnail of Partial Pistol Squat

Partial Pistol Squat

Beginner
Thumbnail of Assisted Pistol Squat

Assisted Pistol Squat

Beginner
Thumbnail of Pistol Squat

Pistol Squat

Beginner
Thumbnail of Weighted Pistol Squat

Weighted Pistol Squat

Intermediate
Thumbnail of Natural One Leg Press

Natural One Leg Press

Intermediate
Thumbnail of Elevated Friction Pistol Squat

Elevated Friction Pistol Squat

Advanced
Thumbnail of Split Squat

Split Squat

Beginner
Thumbnail of Bulgarian Split Squat

Bulgarian Split Squat

Beginner
Thumbnail of Step Up

Step Up

Beginner
Thumbnail of Deep Step Up

Deep Step Up

Beginner
Thumbnail of Beginner Shrimp Squat

Beginner Shrimp Squat

Beginner
Thumbnail of Intermediate Shrimp Squat

Intermediate Shrimp Squat

Beginner
Thumbnail of Shrimp Squat

Shrimp Squat

Beginner
Thumbnail of Two Hand Shrimp Squat

Two Hand Shrimp Squat

Intermediate
Thumbnail of Elevated Two Hand Shrimp Squat

Elevated Two Hand Shrimp Squat

Intermediate
Thumbnail of One Leg Deadlift

One Leg Deadlift

Beginner
Thumbnail of 90 Degree Hip Nordic Curl

90 Degree Hip Nordic Curl

Beginner
Thumbnail of 45 Degree Hip Nordic Curl

45 Degree Hip Nordic Curl

Beginner
Thumbnail of Nordic Curl Negative

Nordic Curl Negative

Intermediate
Thumbnail of Nordic Curl

Nordic Curl

Intermediate
Thumbnail of Nordic Curl Arms Overhead

Nordic Curl Arms Overhead

Intermediate
Thumbnail of Tuck One Leg Nordic Curl

Tuck One Leg Nordic Curl

Intermediate
Thumbnail of One Leg Nordic Curl

One Leg Nordic Curl

Advanced
Thumbnail of German Hang

German Hang

Beginner
Thumbnail of Romanian Deadlift

Romanian Deadlift

Beginner