Solostreetworkout https://www.solostreetworkout.com/en/home/ Aprender Street Workout y Calistenia Sat, 18 Apr 2026 16:11:39 +0000 en-US hourly 1 https://wordpress.org/?v=6.9.4 https://www.solostreetworkout.com/wp-content/uploads/cropped-solostreetworkout-logo-32x32.png Solostreetworkout https://www.solostreetworkout.com/en/home/ 32 32 Build your glutes with the right exercises https://www.solostreetworkout.com/en/build-your-glutes-with-the-right-exercises/ https://www.solostreetworkout.com/en/build-your-glutes-with-the-right-exercises/#respond Sat, 18 Apr 2026 14:49:53 +0000 https://www.solostreetworkout.com/?p=6930 GLUTE EXERCISES | CALISTHENICS   Who doesn’t want big, firm, and toned glutes? Building glutes and legs is one of the main goals for women when training, usually for aesthetics. However, more and more men are now focusing on this area, either to look better or because it’s proven to [...]

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GLUTE EXERCISES
| CALISTHENICS

 

Who doesn’t want big, firm, and toned glutes? Building glutes and legs is one of the main goals for women when training, usually for aesthetics. However, more and more men are now focusing on this area, either to look better or because it’s proven to improve performance in other movements.

A perfect example is the direct relationship between glutes and squats: your squat becomes much more effective and powerful when backed by strong glutes.

In calisthenics, glute and leg exercises usually go hand in hand because it’s difficult to isolate the area using only our body weight. That’s why I recommend checking out my post on how to train legs, which will also be very useful for this goal.

I’ve managed to put together a selection of exercises focused mainly on the glutes. Enjoy!

Best Glute Exercises

1. GLUTE EXERCISE: GLUTE BRIDGE

This is a very simple glute exercise, ideal for beginners. As the name suggests, you will create a "bridge" with your torso to effectively target and activate your posterior chain.

Glute Bridge Technique

— PROPER FORM:

  • Lie on your back with your weight supported on your upper back and your knees slightly bent.
  • Lift your glutes until your back forms a straight line from your shoulders to your knees.
  • Once at the top, control the descent and return to the starting position.

💡 ADVANCED TIP:

If you are an intermediate or advanced athlete, you can increase the difficulty by performing the one-leg variation. Focus on squeezing your glutes at the top for maximum efficiency.

2. GLUTE EXERCISE: REVERSE HYPERS

Besides having a pretty cool name, this is one of the most interesting glute exercises and one I rarely see people do. We are talking about a reverse hyperextension, where we lift the lower body instead of the upper body.

Reverse Hypers Technique

— EXECUTION KEYS:

  • Rest your torso on a support (bench or table), ensuring your legs have full freedom of movement from the waist down.
  • Lift and lower your legs in a controlled manner, forming a straight line with your body.
  • Do not exceed 180º at the top of the movement to protect your lower back from unnecessary strain.

💡 PRO TIP:

Strongly engage your abs and glutes throughout the entire range of motion to stabilize your spine and maximize power.

3. GLUTE EXERCISE: ISOMETRIC HOLD

Isometric hold above 90 degrees

This isometric exercise consists of lifting one leg above 90 degrees while staying firm on the supporting leg. Your glutes and core work together to stabilize your entire body.

If you want to take it to the next level, you can add weight (kettlebell, dumbbell, etc.). Here is how to master the form:

  • Lift one leg until it passes the 90-degree mark and hold the position.
  • Advanced Challenge: Pass a weight from one hand to the other under the arch formed by your raised leg.
  • Keep your standing leg locked and your torso upright throughout the set.

Don’t underestimate this move: it demands high levels of proprioception and balance.

4. GLUTE EXERCISE: DONKEY KICKS

Donkey Kicks Exercise

Donkey kicks are perfect for isolating the gluteus maximus without involving the lower back. This is a must-have movement for targeted glute development and shaping.

  • Start on all fours with your hands under your shoulders and knees under your hips.
  • Keep your knee bent at 90 degrees and kick your foot toward the ceiling.
  • Squeeze hard at the top and maintain a neutral spine throughout the movement.

PRO TIP:

"If you find this exercise easy, you can add a resistance band as shown in the image. Remember not to overextend your leg; it should remain perfectly aligned with your spine."

That’s it for this post on the most effective bodyweight glute exercises. As mentioned earlier, you can easily integrate these into your leg day routines where you’re already targeting this muscle group.

Another great strategy is to combine glutes and abs in the same workout for a powerful lower-body and core session.

The most important thing is that you find a place for them in your training sessions. Consistency is key to seeing those results.

As always, if you have any questions,
feel free to comment below.
Train hard!

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]]> https://www.solostreetworkout.com/en/build-your-glutes-with-the-right-exercises/feed/ 0 🥇 Calisthenics Exercises for Beginners | Start on the Right Foot https://www.solostreetworkout.com/en/calisthenics-exercises-for-beginners-start-on-the-right-foot/ https://www.solostreetworkout.com/en/calisthenics-exercises-for-beginners-start-on-the-right-foot/#respond Thu, 02 Apr 2026 14:20:57 +0000 https://www.solostreetworkout.com/?p=6789 CALISTHENICS EXERCISES FOR BEGINNERS: THE COMPLETE GUIDE TO STARTING FROM SCRATCH Calisthenics is all about mastering your own body, but not all exercises are created equal, nor do they demand the same from you. Depending on your level, some movements will be the foundation for building strength and technique, while [...]

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CALISTHENICS EXERCISES FOR BEGINNERS:

THE COMPLETE GUIDE TO STARTING FROM SCRATCH

Calisthenics is all about mastering your own body, but not all exercises are created equal, nor do they demand the same from you. Depending on your level, some movements will be the foundation for building strength and technique, while others will push you to your limits and could even lead to injury in the worst-case scenario.

If you’re just starting out, it can be tough to know where to begin. In this guide, you’ll discover the best calisthenics exercises for beginners, based on my experience as a coach and athlete. Master them and use whichever ones you like to build your own routine.

In short, classifying exercises by level allows you to:

  • Train safely and progressively, avoiding overtraining and injuries.
  • Track your progress, understanding exactly when to move to the next level.
  • Optimize your routines: choosing the exercise that will yield the most improvement based on your current strength.

🥇 Calisthenics Exercises for Beginners

If you’re just starting out, your priority should be body control and building overall strength. It’s not about making movements complicated; it’s about mastering the basics. I need you to burn the following table into your memory. In it, you’ll find a list of exercises that every beginner must master to build a solid full-body strength foundation: covering pull, push, core, and lower body.

One downside of calisthenics is that even basic exercises can get tricky. Try to scale them down whenever possible by using resistance bands or a partial range of motion.

BACK CHEST SHOULDERS CORE LEGS GLUTES
Australian Pull-ups

The best pulling exercise for beginners; it starts building the foundational strength needed for pull-ups.

 Push-ups

The gold standard of pushing. If they’re too tough, you can start with knee push-ups first.

 Decline Push-ups

Once you master standard push-ups, try the decline version (slightly harder).

 Plank

Teaches you core control, which is essential for all advanced movements.

 Squats

The ultimate leg exercise, suitable for everyone. Focus on proper form.

 Glute Bridge

Strengthens the posterior chain and improves stability. Can be done single-legged.
Negative Pull-ups

Excellent for gaining strength within the pull-up range. Control the descent.

 Incline Push-ups

Perfect progression if regular push-ups are still too challenging.

 Resist. Bands

Face pulls, upright rows or T-rows. Ideal for targeting neglected areas.

 Knee Raises

Simple core exercise that progresses toward L-sits or leg raises.

 Bulgarian Squat

Unilateral exercise that requires stability. Great for lower body strength.

 Reverse Hypers

A reverse hyperextension where you lift your lower body instead of the upper body.
Isometric Holds

Try two positions: chin over the bar or forehead just below the bar.

 Bench Dips

Perfect for building triceps and chest strength before parallel bars.

 Knee Pike P.U.

The premier shoulder exercise and first handstand progression.

 Mt. Climbers

High-intensity exercise for cardio and stable arm lockout strength.

 Calf Raises

Perform unilaterally on a ledge to increase the range of motion.

 Glute Isometrics

Lift one leg past 90 degrees. Glutes and core work to stabilize.
Push up
Australian
Abs Planche
Pull up
Decline Push up
Leg raises
T-Row
Lunges

📌 Coach’s Tip and FAQs

In this phase, prioritize technique and consistency. Don’t train to failure just yet; focus on moving with fluidity and stability. Master these exercises aiming for around 10 clean reps, or 15-second isometric holds before moving on to more advanced levels.

At this point, there is no exact science. For beginners, full-body workouts are usually recommended, so you can train all muscle groups without any issues. If it feels a bit heavy or you have limited time, you might be more interested in an upper-lower split (with 2 upper body days and one lower body day, for example), or by movement pattern (push day, pull day, and finishing with legs).

Use resistance bands, reduce the range of motion, or perform the exercise on your knees. For example, do assisted pull-ups, knee push-ups, or partial squats. In the beginning, the goal isn’t intensity, but mastering the technique and maintaining proper form.

Start with the basic movements you’ve seen in the table that cover the entire body: push-ups, Australian pull-ups, knee pike push-ups… These exercises give you a solid foundation of strength and body control to later progress to more advanced exercises: pull-ups, dips, pike push-ups…

When you can perform around 10 clean reps (or hold for 15–20 seconds in isometric exercises) without losing form, you are ready to move on to a more challenging progression. Keep in mind that if you are doing an already simplified version of an exercise shown in the table (for example, knee push-ups), you must master that exercise before moving to regular push-ups and mastering them as well.

A fundamental exercise to start adding verticality and shoulder load is the Decline Push-up, performed with your feet slightly elevated on a step or a low platform.

I hope this guide helped you understand how to structure your workouts based on your level. Remember: progression is the essence of calisthenics. It’s not about moving fast; it’s about moving with control and purpose. If you’d like me to dive deeper into a specific level, let me know in the comments. I’ll be publishing full guides for beginner, intermediate, and advanced exercises soon.

Starting calisthenics isn’t about brute strength; it’s about patience and consistency. Master these exercises, train with proper form, and you’ll see yourself progressing toward more complex movements. If you’d like more advanced content, drop a comment and I’ll make sure to get those intermediate and expert guides out to you. In the meantime, put these exercises into practice and build the foundation every athlete needs.

Best!

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]]> https://www.solostreetworkout.com/en/calisthenics-exercises-for-beginners-start-on-the-right-foot/feed/ 0 Home calisthenics exercises | Practical Guide by Muscle Group https://www.solostreetworkout.com/en/home-calisthenics-exercises/ https://www.solostreetworkout.com/en/home-calisthenics-exercises/#respond Sun, 15 Feb 2026 11:17:05 +0000 https://www.solostreetworkout.com/?p=6590 HOME CALISTHENICS EXERCISES: A PRACTICAL GUIDE BY MUSCLE GROUP In recent years, I’ve seen many pages talking about how you should perform a home calisthenics workout, but they just focus on listing 30 movements without context. To differentiate myself a bit, in this guide, I’m only going to give you some key exercises, tested with [...]

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HOME CALISTHENICS EXERCISES: A PRACTICAL GUIDE BY MUSCLE GROUP

In recent years, I’ve seen many pages talking about how you should perform a home calisthenics workout, but they just focus on listing 30 movements without context.

To differentiate myself a bit, in this guide, I’m only going to give you some key exercises, tested with my own clients, that are truly useful to add to your workouts. You probably know many of them—I’m not trying to reinvent the wheel—but I’m sure there is at least one you aren’t doing yet or, at the very least, you aren’t giving it the importance it deserves. Let’s do this!

Home calisthenics back exercises
The horizontal pull pattern is always the most overlooked

bar row beginningbar row end

We all know that pull-ups are a cornerstone of training. Working with Australian pull-ups is also very common. But… what about the horizontal pattern? In calisthenics, we often forget to work on horizontal traction, which is why you should include bar rows (or L-rows). You can easily perform them on parallettes, and you can get small portable ones for your home on Amazon or at sports stores like Decathlon.

Now you’re probably thinking: “Until I get this equipment, I can’t do anything?” That’s why I’m bringing you an alternative you can do simply with resistance bands (sorry if you don’t have any; they are a bare minimum requirement). Start from a seated position with a straight back and legs extended. Place the band (using the resistance that fits your level) around the soles of your feet, and the movement should focus on pulling toward your waist so that your hands end up close to your hips. Don’t flare your elbows out too much.

Home calisthenics shoulder exercises
Handstands, handstands, and more handstands

pike push-up beginning
pike push-up elevated beginning

In this case, I’m certain: there’s no better shoulder workout than the exercises in the handstand progression. Plus, you’re prepping for a spectacular move if you’re interested in learning it. It starts with decline push-ups to build strength, followed by a solid phase of pike push-ups, eventually leading to assisted handstand push-ups as you level up.

Pro tip: don’t rush into assisted or free-standing handstand push-ups. Master the pike push-ups first—start on the floor, then move to elevated feet, and keep going higher to gain more verticality. A quick hack, if you can manage it, is to pick up some push-up handles or small parallettes. The neutral grip (less surface area) and those extra inches of height increase the difficulty and smooth out the progression jump, building serious shoulder strength.

Round it out with resistance band flys and T-rows, and you’re set! Every part of the shoulder is covered.


Home calisthenics chest exercises

Classic exercises, modern results

push-ups
close push-ups

I’m sticking to the classics here. Push-ups and diamond push-ups are the star exercises for training your chest at home. If you have parallette bars, you can also perform dips, which take things to the next level. This way, you achieve a complete workout for your pectorals, anterior deltoids, and triceps using only bodyweight exercises, ensuring real transfer to other movements while improving both strength and muscle volume.

Of course, there are dozens of push-up variations, so don’t limit yourself to just these two examples. I’ve listed the most common and effective ones, but feel free to get creative with your workout: try decline/incline, wide/narrow grip, explosive push-ups, or even clap push-ups.


Home calisthenics leg exercises

Slide the towel, fire up the hamstrings.

SLIDING HAMSTRING CURL

In line with the rest of this guide, I wanted to introduce a slightly different exercise for the lower body. Hamstrings tend to be a neglected muscle group when training at home. Most people just stick to squat and calf variations and call it a day. For a complete home workout, you must include the towel hamstring curl—it’s especially ideal if you have a sliding surface like most apartment floors.

I often find that the basic version, with both legs on the towel, becomes too easy for my clients rather quickly. That’s why I’m showing you the advanced version directly: the single-leg (unilateral) variation.


Home calisthenics abs exercises

Plank today, six-pack tomorrow.

abs plank

I’m not going to lie: my favorite ab exercise is the ab wheel, along with its progressions. It’s an incredibly comprehensive movement that you can quickly adapt to your level and, over time, master—or at least get close, which is no small feat.

That said, I’m aware that many people don’t own an ab wheel, and although it’s very affordable and I highly recommend it, today I’m bringing you a common yet effective exercise with zero excuses: the plank. Anyone can do a plank; you don’t need any equipment, and you can steadily increase the intensity by adding more seconds, placing some weight on your back, or slightly extending your arms forward…

Do you have any questions about these home calisthenics exercises? Drop them in the comments below, and I’ll get back to you as soon as possible. I hope you found this guide helpful. See you in the next one!

Home Calisthenics Hub 🧊

This article is just one part of the journey. Explore our Home Calisthenics Hub to find the full roadmap: organized routines, expert tips, and everything you need to build a pro body without a gym.

👉 EXPLORE THE FULL HUB

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Why train calisthenics at home?
Benefits and reasons to start

Home calisthenics has become one of the most popular ways to train in recent years. More and more people are looking for alternatives to the traditional gym, whether it's due to a lack of time, convenience, or simply preferring a more practical lifestyle.

Training at home with your own body weight is not only possible, but it can be just as effective as a gym routine if approached correctly. In this article, we will look at the main reasons why training calisthenics at home is worth it and why it can be the perfect solution for both beginners and experienced athletes alike.

1. Accessibility: You only need your body

The first major benefit of at-home calisthenics is its accessibility. Unlike other workouts that require machines or weights, in calisthenics, your primary tool is your body. With just a small space in your living room or bedroom, you can start training. Additionally, if you want to take it a step further, with very affordable accessories like resistance bands or parallettes, you can expand your exercise options without needing to invest in expensive equipment.

2. Adaptability: Workouts for all levels

One of the most common myths is that home calisthenics is "only for beginners." Nothing could be further from the truth. This type of training is fully adaptable to any level. If you are starting out, you can work on knee push-ups, basic squats, and simple planks. If you already have experience, there are much more demanding progressions such as handstand push-ups, explosive pull-ups, or pistol squats. The key lies in knowing how to progress the exercises and choosing the right variations for your level.

3. Flexible schedules and workouts

Another strong point is flexibility. With home calisthenics, you don't depend on gym hours or commuting. You can train whenever you want: before work, during a lunch break, or even at night. This makes it the ideal choice for people with busy schedules or those who want to make better use of their time. Additionally, workouts don't have to be long: with 40 well-structured minutes, you can achieve very effective sessions.

4. Free: Say goodbye to subscriptions

At-home calisthenics is free. You don't need to pay a monthly fee or renew a subscription. Bodyweight training virtually eliminates almost all fixed expenses associated with fitness. This also makes it more sustainable in the long run: once you acquire the habit, you can maintain it without worrying about additional costs.

Conclusion

Home calisthenics offers unique advantages: accessibility, adaptability, flexible scheduling, and zero cost. Whether you are a beginner or already have experience, this type of training can help you stay in shape, gain strength, and improve your physique without complications.

If you want to take the next step, the best thing to do is learn how to design a routine tailored to your level and goals. In our article on home calisthenics routines, you will find exercise examples, a training routine, and practical tips to start today.

GO TO HOME CALISTHENICS WORKOUTS

Home Calisthenics Hub 🧊

This article is just one part of the journey. Explore our Home Calisthenics Hub to find the full roadmap: organized routines, expert tips, and everything you need to build a pro body without a gym.

👉 EXPLORE THE FULL HUB

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]]> https://www.solostreetworkout.com/en/why-train-calisthenics-at-home-benefits-and-reasons-to-start/feed/ 0 Calisthenics Workouts at Home https://www.solostreetworkout.com/en/calisthenics-workouts-at-home/ https://www.solostreetworkout.com/en/calisthenics-workouts-at-home/#respond Tue, 10 Feb 2026 19:39:47 +0000 https://www.solostreetworkout.com/?p=6546 Exercises Sets Reps Rest Time UPPER BODY WORKOUT Australian pull ups 3 12 1.5 min between sets, 3 min between exercises Pike push ups 3 8 1.5 min between sets, 3 min between exercises Pull-ups or Resistance band back rows 4 10 or 12 (depending on ex.) 1.5 min between sets, 3 min [...]

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Calisthenics Workout
At Home 🏠

The perfect option if you want to master calisthenics at home without relying on parks or gyms. Designed to make the most of your own bodyweight and the space you have available.

Upper Body Workout

You will alternate between pull and push exercises to work your upper body in a balanced way.

Lower Body Workout

A simple yet effective and comprehensive routine for your legs.

Circuit Workout

Upper body focus with shorter rest periods to give your body a new stimulus.

💡 Pro Tips

Rest for one day between each routine. Use those off-days to work on mobility, stretching, or cardio.

Remember to adjust the intensity to your level (beginner, intermediate, or advanced). The concept is effective for everyone; just adjust the reps as needed.

"Training at home is an excellent way to build real strength with your own body. If you stay consistent, these routines will support you throughout your entire progression."

Exercises Sets Reps Rest Time
UPPER BODY WORKOUT
Australian pull ups 3 12 1.5 min between sets, 3 min between exercises
Pike push ups 3 8 1.5 min between sets, 3 min between exercises
Pull-ups or Resistance band back rows 4 10 or 12 (depending on ex.) 1.5 min between sets, 3 min between exercises
Dips 4 12 1.5 min between sets, 3 min between exercises
Resistance band rows 4 12 1.5 min between sets, 3 min between exercises
Push-ups 3 12 1.5 min between sets, 3 min between exercises
Bicep curls or Resistance band upright rows 3 15 1.5 min between sets
Core Block
Ab wheel 3 10 1.5 min between sets, 3 min between exercises
Mountain climbers 3 30” mountain climbers 1.5 min between sets

LOWER BODY WORKOUT
10 squats + 20 Bulgarians – – As an intense warmup. Rest briefly between sets.
Squats 4 15 1.5 min between sets, 3 min between exercises
Bulgarian split squats 3 12 1.5 min between sets, 3 min between exercises
Towel hamstring curls 3 12 1.5 min between sets, 3 min between exercises
Wall Sit 3 45s 1.5 min between sets, 3 min between exercises
Single-leg calf raises 3 12 1.5 min between sets
UPPER BODY CIRCUIT WORKOUT
Chain several exercises together with as little rest as possible. Take your longest rest periods between the different circuits.
Circuit 1: 12 Australian pull-ups – 10 pike push-ups – 10 pull-ups or 12 resistance band back rows – 12 dips – 15 push-ups
Circuit 2: 12 Australian pull-ups – 10 pike push-ups – 10 pull-ups or 12 resistance band back rows – 12 dips – 15 push-ups
Circuit 3: 12 Australian pull-ups – 8 pike push-ups – 8 pull-ups or 12 resistance band back rows – 10 dips – 12 push-ups
Circuit 4: 12 Australian pull-ups – 8 pike push-ups – 8 pull-ups or 12 resistance band back rows – 10 dips – 12 push-ups
Rest well, and finish it off with a core block:
Core Block
Ab wheel 3 10 1.5 min between sets, 3 min between exercises
Mountain climbers 3 30s mountain climbers 1.5 min between sets

Training calisthenics at home doesn’t require fancy facilities or a ton of equipment—all you need is consistency and a solid plan. These home calisthenics routines are designed to help you build strength, mobility, and body control, regardless of your current level. If you stick to the progressions patiently and stay disciplined, you’ll see real results without ever having to leave your house. Remember, if you need a hand, you can always get a personalized calisthenics program here. Happy training!

Home Calisthenics Hub 🧊

This article is just one part of the journey. Explore our Home Calisthenics Hub to find the full roadmap: organized routines, expert tips, and everything you need to build a pro body without a gym.

👉 EXPLORE THE FULL HUB

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]]> https://www.solostreetworkout.com/en/calisthenics-workouts-at-home/feed/ 0 Top 6 Front lever progressions https://www.solostreetworkout.com/en/front-lever-progressions/ https://www.solostreetworkout.com/en/front-lever-progressions/#respond Sun, 07 Sep 2025 20:59:38 +0000 https://www.solostreetworkout.com/?p=5512 FRONT LEVER PROGRESSION | CALISTHENICS Like all static holds, the front lever is made up of different progressions before you can perform the full move. It’s best to train each one thoroughly, only moving on once you’ve fully mastered the previous step. This isn’t the only way to approach it — but it’s one [...]

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FRONT LEVER PROGRESSION | CALISTHENICS

Like all static holds, the front lever is made up of different progressions before you can perform the full move. It’s best to train each one thoroughly, only moving on once you’ve fully mastered the previous step.

This isn’t the only way to approach it — but it’s one of the best methods for figuring out exactly where your strength level is at any given moment. Depending on how you’ve been training, you might not need to start from step one if it feels too easy. That’s totally fine — just match the progression to your current level.

Front Lever Progression program

tucked front lever

TUCKED FRONT LEVER

This is a very basic progression, but it’s great for getting familiar with the exercise and learning the technique.
Bring your knees up to your chest, just like you see in the image. Make sure to lock your arms out — they should stay completely straight. It’s super important to control your form from the very beginning so you don’t build bad habits later on.

L position

L-SIT FRONT LEVER

This progression isn’t very common, and it’s all about getting into an “L” position — a 90-degree angle between your torso and your lower body.

It’s especially interesting because it lets you train bar rows, one of the most complete pulling exercises out there — and one of the few that work a horizontal pulling pattern.

Get used to holding this position if you want your back workouts to be as complete as possible.

advanced tucked front lever

ADVANCED TUCKED FRONT LEVER

Starting from the tucked position, bring your thighs forward. This is where things start to get tricky — even a small shift forward transfers a lot more weight into the movement.

It’s really important to get solid with this variation before moving on to the next progressions.

ONE-LEG FRONT LEVER

This progression is just as valid as the others, which is why I’m including it. That said, I personally don’t train it much, because it’s easy to rely on the leg you feel most comfortable with. If that happens, you might end up creating an imbalance between the muscles on one side and the other — especially in your lats.

straddle front lever

STRADDLE FRONT LEVER

This is basically a front lever with your legs spread apart. How wide you can open them will depend on your hip flexibility. The wider your legs, the easier the progression gets.
The goal, though, is to bring them closer together little by little so you’re as close as possible to the full front lever.

front lever completo

FULL FRONT LEVER

This is the final position of the front lever. Both legs should be kept together and aligned with your body. Keep your toes pointed and your elbows fully locked — bending your arms makes the front lever much easier.

You can find all the detailed info about this skill in my introductory article.

I hope these progressions help you out and that you nail the front lever soon. From now on, you can start adding them into your front lever routines.

Just a quick reminder: make sure you respect proper form in every single variation we went over.

If you’ve got any questions, drop them in the comments below. Cheers!

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]]> https://www.solostreetworkout.com/en/front-lever-progressions/feed/ 0 Top 5 Ab Exercises to Show Off All Year Round https://www.solostreetworkout.com/en/best-ab-exercises-for-calisthenics/ https://www.solostreetworkout.com/en/best-ab-exercises-for-calisthenics/#respond Wed, 27 Aug 2025 15:32:38 +0000 https://www.solostreetworkout.com/en/?p=5458 BEST AB EXERCISES | CALISTHENICS TRAINING GUIDE Getting a six-pack is probably one of the most common goals for anyone who trains. The problem is, people are still out there searching for stuff like “fat-burning ab routine”, without realizing that what really defines your abs is your diet, directly tied to [...]

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BEST AB EXERCISES | CALISTHENICS TRAINING GUIDE

Getting a six-pack is probably one of the most common goals for anyone who trains. The problem is, people are still out there searching for stuff like “fat-burning ab routine”, without realizing that what really defines your abs is your diet, directly tied to your body fat percentage. Of course, that doesn’t mean you shouldn’t prioritize training your core. In fact, there are endless ab exercises out there, more than you could ever finish. Hypopressive abs, ab wheel rollouts, planks… it feels like there’s a new method popping up every day. That’s why, in this article, I’m gonna break it down and show you the 5 ab exercises I consider the most effective.

1. AB EXERCISE: AB WHEEL ROLLOUTS

If I had to stick with just one ab exercise, it would definitely be ab wheel rollouts (also called ab roller or abwheel). It’s a super complete movement that doesn’t just work your abs, but also hits your upper body and even some of the lower body. Glutes, core, and triceps are the main muscles involved, but you’ll also activate your hip flexors, obliques, and quads (especially if you do them standing). On top of that, doing ab rollouts builds serious midline strength, which improves stability, helps prevent injuries (like knee issues), and reduces lower back pain. That extra stability also carries over to other big movements like squats or planks, where your core is key.

Before going over technique, just a quick tip: if you don’t have an ab wheel (they cost around 10 bucks), you can use a towel or a T-shirt on a smooth surface. Try it out, it might feel a little DIY, but it works… and hey, you’ll clean the floor at the same time.

Ab exercises: abwheel workout beginnerAb exercises: abwheel workout advanced

In this exercise, getting your back position right is key. Don’t retract or protract your shoulder blades, just keep them in a natural spot. Once your spine is neutral, make sure to brace your core and squeeze your glutes, so your body stays solid throughout the whole movement. This is a skill with a pretty steep learning curve, so it’s gonna take some time before you can do the full version. To keep improving, I recommend following these steps:

1. Start with sets on your knees.
Focus on keeping proper form and fully extending your arms. If you can’t go all the way yet, just shorten the range of motion until you can.

2. Once you’ve nailed step one, use a fixed point as a stopper when you extend your arms (a wall works great). This time, don’t use your knees — you’ll be standing, bending your legs just like you would in a full rollout. Position yourself at a medium distance so the range of motion isn’t the full extension yet. From there, keep progressing by moving farther and farther from the wall until you can do the complete movement.

3. Over time, you’ll be able to perform a full ab wheel rollout.
At this point, all that’s left is stepping away from the wall (though you can keep it if it makes you feel safer) and doing it free.

This is a pretty unique exercise — as you’ve seen, beginners can start working on it right away, but it can also turn into one of the toughest, most advanced core moves out there. Good luck with it and, most importantly… be patient!

2. AB EXERCISE: PLANK

I put the plank in second place on this list because of its amazing bang for your buck. What I mean is, it’s a super effective move that isn’t all that technically demanding. Pretty much anyone can do it, and that’s why it’s become one of the most popular ab exercises today. Of course, holding it for 15 seconds with just bodyweight isn’t the same as 45 seconds with extra weight. It’s up to you how tough you want to make it — just don’t go much over a minute, because the longer you hold it, the less effective it gets.

When it comes to muscles worked, the plank mainly targets the core, but you’ll also fire up your legs, glutes, and even your arms since they act as stabilizers. Still, the real star here is your midsection.

Like I said, it’s a simple exercise, but you still need to focus on setting yourself up right and holding that position. Make sure you check these points:

1. Neck stretched and relaxed. Keep your gaze forward.

2. Arms bent at 90°, acting as your base. Start with your elbows under your shoulders, but you can make it harder by moving them forward.

3. Core, glutes, and quads tight. These are key to holding yourself up and making the exercise effective.

4. Back in a neutral position (natural, without forcing it). If you’re adding weight, make sure it doesn’t mess with your alignment — never put it directly on your lower back.

3. AB EXERCISE: LEG RAISES (ON THE BAR)

A true classic in calisthenics and one of the most complete ab exercises out there. This is the only move on the list that might force you to hit the park if you don’t have a pull-up bar at home (yeah, you can do them on the floor, but honestly it’s not the same thing even if they share the name).

I’m also throwing in a couple of variations here — like knee raises and the famous L-sit — since the basic mechanics are pretty similar, and if you’re learning leg raises, chances are you can already do those as well.

Despite what it looks like, this isn’t just an ab exercise. Leg raises fire up your lats and work as a solid back exercise, while also hitting your forearms and building serious grip strength. And of course, your legs (hip flexors and quads) and obliques get plenty of action too.

Hanging from the bar in a comfortable position, your goal is to bring your feet up to wrist level. That’s basically it. What makes this ab exercise tough comes down to two things: first, it’s not exactly a “natural” movement, so it takes some effort to get your body to do what you’re asking; and second, it takes time to build the coordination needed to crank out multiple reps in a row.

Before going straight into full leg raises, I recommend trying knee raises and the L-sit. With knee raises, you’ll bring your knees up to waist height. With the L-sit, you’ll hold an isometric position with your legs straight out in front of you at waist level. Both will help you get used to the posture and make it easier to pick up leg raises faster.

ab exercises L sit
ab exercise Leg raises

4. AB EXERCISE: DRAGON FLAG

Now, a lot of calisthenics athletes are probably freaking out, wondering why the almighty dragon flag only landed in fourth place. After all, in the calisthenics world it’s a badge of honor to say you can pull this move off with solid technique.

This is honestly one of the toughest ab exercises I know. And let’s be real — calling it just an “ab exercise” would be kind of silly. Because of how much your lats are involved, it’s also one of the staple moves for front lever training.

The reason I ranked it lower is simply because of its difficulty. At the end of the day, I want this list to be as practical as possible for everyone. That said, if you’re already at an intermediate or advanced level, I definitely encourage you to give dragon flags a try and decide for yourself if they’re worth adding to your workouts.

dragon flag end

The dragon flag position is pretty delicate. You need to be able to hold yourself in a pike with your weight resting on your traps (not your neck), like you can see in the first picture. From there, you’ll perform a slow negative while keeping your shoulder blades retracted the whole time.

It can be tricky to know exactly when to tuck and start coming back up, but the sweet spot is basically the point shown in the second picture, when your feet are close to the floor. Ideally, you’d go up in the exact same position you lowered, but at first that’s nearly impossible — so bend your knees on the way up.

In fact, at the beginning even the negative itself will feel impossible, so start with the progressions below. Once you’ve mastered one, move on to the next.

5. AB EXERCISE: MOUNTAIN CLIMBERS

Last on the list — but definitely not least — are mountain climbers (or whatever name you prefer). These are abs you can do at home, at the park, or pretty much anywhere since they don’t require any equipment. Along with the plank, they’re one of the best beginner-friendly ab exercises. Plus, if you go at a good pace, they double as solid cardio work.

As for muscles involved, mountain climbers mainly hit your abs and obliques, but they also fire up your legs — quads, hip flexors, and even calves. Because of the position, your delts are also working hard to keep your upper body stable.

Mountain climbers

I’ve seen this exercise done in two different ways. Both start from a push-up position, with your arms under your shoulders and your core tight.

1. In the first version, you bring your knees alternately up toward your waist. Some people bring them higher, but that’s not really necessary.

2. In the second version, your knees move diagonally across toward the opposite side of your waist, adding a hip twist. This way, your obliques get more involved.

Both variations are effective and worth doing — so instead of stressing over which one to pick, just throw them both in and keep it fun. ;)

And that wraps up this article on the most effective ab exercises. Like I mentioned at the start, these aren’t “fat-loss” exercises — at least not any more than any other workout. Pair them with a calorie deficit and you’ll start seeing results sooner rather than later.

If you’ve got any questions, drop them in the comments as always. Oh, and no excuses — most of these ab exercises can be done right at home. So… what are you waiting for? Give them a try!

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]]> https://www.solostreetworkout.com/en/best-ab-exercises-for-calisthenics/feed/ 0 How to Progress in Pull-Ups: Complete Guide and Training Plan https://www.solostreetworkout.com/en/pull-ups-complete-guide-and-training-plan/ https://www.solostreetworkout.com/en/pull-ups-complete-guide-and-training-plan/#respond Tue, 26 Aug 2025 15:39:24 +0000 https://www.solostreetworkout.com/?p=5380 How to Progress in Pull-Ups: Complete Guide and Training Plan Pull-ups are one of the most complete exercises for developing upper body strength, especially in the back, shoulders, and arms. However, many people struggle to make progress in pull-ups, since they require both strength and technique. In this article, [...]

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How to Progress in Pull-Ups: Complete Guide and Training Plan

Pull-ups are one of the most complete exercises for developing upper body strength, especially in the back, shoulders, and arms. However, many people struggle to make progress in pull-ups, since they require both strength and technique. In this article, we’ll explain how to improve your pull-ups, covering key aspects such as grip, proper execution, training frequency, and a 4–5 week plan to help you take your pull-ups to the next level.

Why Are Pull-Ups Important?

Pull-ups not only strengthen back muscles such as the lats, but also engage the biceps, deltoids, and core, making them a fundamental exercise for building functional strength. They’re also a key indicator of relative strength — the amount of strength you can apply in relation to your body weight.

How to Progress in Pull-Ups: Key Factors

1. The Right Grip

Grip is one of the first things to optimize when working on pull-up progression. There are several types you can use:

Overhand grip (palms facing out)
This is the classic pull-up grip. Palms face outward, engaging the lats more while reducing biceps involvement.

Underhand grip (palms facing you)
Also known as the “chin-up,” this grip recruits more of the biceps, making the exercise easier for beginners.

Neutral grip (palms facing each other)
This is a mix of both grips and is usually easier on the wrists. It’s great if you have joint issues or just want variety.

Tips for improving grip:
● Wrap your thumb around the bar for better stability.
● Keep your hands slightly wider than shoulder-width apart.
● Train grip outside of pull-ups with exercises like farmer’s carries or simple dead hangs.

2. Perfect Execution for Pull-Up Progression

To perform this exercise correctly on a pull-up bar, focus on form. Here are the steps:

Start in a dead hang
Begin with arms fully extended and feet off the ground. This is the starting position.

Engage your lats
Before pulling yourself up, activate your back by drawing your shoulder blades slightly down and back. This keeps the lats doing the work instead of just the biceps.

Pull toward the bar
In a controlled motion, pull your body up until your chin clears the bar. Avoid swinging or kicking your legs — it reduces effectiveness.

Lower under control
The descent is just as important as the ascent. Lower yourself slowly until your arms are fully extended before starting the next rep.

3. Training Frequency and Volume

A common mistake is training pull-ups either too often or not enough. The key is finding balance so you progress without overtraining.

How many times per week?
For most people, 2–3 sessions per week is ideal. It gives enough stimulus while allowing for proper recovery.

How many sets and reps?
That depends on your level:

● Beginners: If you can’t do a full pull-up yet, start with 3–4 sets of assisted pull-ups (bands or machine) for 8–10 reps.
● Intermediate: If you can do 1–5 pull-ups, perform 3–4 sets of 4–6 reps, focusing on form and strength.
● Advanced: If you can already do 10+, increase difficulty by adding weight or trying wide-grip pull-ups.

4. Common Pull-Up Mistakes

Using too much momentum
Swinging or kicking with your legs reduces effectiveness and increases injury risk. Keep every rep controlled.

Not completing the range of motion
Failing to fully extend your arms at the bottom is a big mistake. Always go through the full ROM.

Straining the neck
Don’t jut your head forward just to clear the bar with your chin. Focus instead on driving your chest upward.

5-Week Pull-Up Training Plan

Here are three programs tailored to different levels: beginner, intermediate, and advanced. Follow the one that matches your level for best results.

Beginner Program:
Goal: Build strength and basic technique to perform more pull-ups.

● Monday:
○ Negative pull-ups: 3 sets, max reps.
○ Assisted pull-ups: 3 sets, max reps.
○ Rest: 1:30–2:00 min.

● Wednesday:
○ Negative pull-ups: 2 sets, max reps (different grips: overhand, wide, underhand).
○ Assisted pull-ups: 3 sets, max reps.
○ Rest: 1:30–2:00 min.

● Friday:
○ Negative pull-ups: 2 sets, max reps.
○ Assisted pull-ups: 2 sets, max reps.
○ Rest: 1:30–2:00 min.

Intermediate Program:
Goal: Increase strength and number of bodyweight pull-ups.

● Monday:
○ Bodyweight pull-ups: 4 sets, max reps.
○ Assisted pull-ups: 3 sets, max reps.
○ Rest: 1:30–2:00 min.

● Wednesday:
○ Pull-ups: 2 sets, max reps (different grips: overhand, wide, underhand).
○ Assisted pull-ups: 1 set, max reps.
○ Rest: 1:30–2:00 min.

● Friday:
○ Pull-ups: Perform as many sets as possible of 8–10 reps.
○ Assisted pull-ups: 2 sets, max reps.
○ Rest: 1:30–2:00 min.

Advanced Program:
Goal: Build strength and endurance with weighted pull-ups.

● Monday:
○ Weighted pull-ups (10 kg, then 20 kg): 2 sets, max reps.
○ Pull-ups: 2 sets, max reps.
○ Rest: 2–3 min.

● Wednesday:
○ Weighted pull-ups (different grips): 2 sets, max reps.
○ Pull-ups: 1 set, max reps.
○ Rest: 2–3 min.

● Friday:
○ Weighted pull-ups: Perform as many sets as possible of 8–10 reps.
○ Pull-ups: 2 sets, max reps.
○ Rest: 2–3 min.

Conclusion

Progressing in pull-ups takes patience, proper form, and consistency. By improving your grip, mastering execution, and following a structured program, you’ll see big gains in just a few weeks. Always listen to your body and adjust volume and intensity to your level. Follow these tips and you’ll be crushing pull-ups like a pro in no time!

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]]> https://www.solostreetworkout.com/en/pull-ups-complete-guide-and-training-plan/feed/ 0 Best Weighted Vest Exercises https://www.solostreetworkout.com/en/best-weighted-vest-exercises-for-calisthenics/ https://www.solostreetworkout.com/en/best-weighted-vest-exercises-for-calisthenics/#respond Tue, 26 Aug 2025 15:19:54 +0000 https://www.solostreetworkout.com/?p=5375 Best Exercises with a Weighted Vest Weighted vest training is an incredibly versatile tool that has earned a solid spot in the fitness world, especially in calisthenics. Adding extra weight to your body during bodyweight exercises not only increases resistance but also boosts muscle strength, cardiovascular capacity, and balance. [...]

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Best Exercises with a Weighted Vest

Weighted vest training is an incredibly versatile tool that has earned a solid spot in the fitness world, especially in calisthenics. Adding extra weight to your body during bodyweight exercises not only increases resistance but also boosts muscle strength, cardiovascular capacity, and balance. Below, we’ll walk you through the best exercises you can do with a weighted vest and the benefits of adding it to your calisthenics routine.

What Is a Weighted Vest and Why Use It?

A weighted vest is a training tool designed to add extra load to your body while performing exercises. The vest has pockets where you can insert or remove weights, allowing you to adjust the resistance to your needs.

Benefits of Training with a Weighted Vest

● Increased muscle strength: By adding extra weight, your muscles are forced to work harder to overcome resistance, speeding up muscle growth.

● Improved cardiovascular endurance: When used during aerobic exercises like running or jumping, the vest increases cardiovascular demand, boosting your aerobic capacity.

● Stronger core: The extra weight distributes the load across your body, especially the core, forcing it to work harder to stabilize you.

● Versatility and progression: You can increase or decrease the weight as you progress, making it an adaptable tool for any training level.

Best Exercises with a Weighted Vest

Here’s a list of highly effective exercises you can do with a weighted vest.

1. Push-Ups
Push-ups are one of the most common and effective bodyweight exercises for building upper body strength, particularly chest, triceps, and shoulders. Adding a weighted vest makes them even more challenging.

● How to do it: Get into plank position with the vest on, lower your body until your chest nearly touches the ground, then push back up until arms are fully extended.
● Extra benefit: Greater hypertrophy in the chest and triceps.

2. Pull-Ups
Pull-ups are excellent for working the back, biceps, and core. Wearing a weighted vest increases the intensity, driving more upper-body development.

● How to do it: Grab the bar with palms facing out, shoulder-width apart. Pull up until your chin clears the bar, then lower under control.
● Extra benefit: Builds grip strength and stronger lats.

3. Squats
Squats are a staple for glutes, quads, and hamstrings. With a weighted vest, you’ll increase the load on your legs and glutes, making the move more intense.

● How to do it: Keep your feet shoulder-width apart, squat down keeping the weight on your heels, then drive back up.
● Extra benefit: Improves leg endurance and explosive power.

4. Jump Squats
Perfect for explosive leg power. The extra resistance from the vest makes every jump harder, boosting athletic performance.

● How to do it: From a squat position, jump as high as possible. Land softly back into a squat and repeat.
● Extra benefit: Better athletic ability and control over dynamic movements.

5. Dips
Dips target triceps, chest, and shoulders. The vest increases the load, making your pushing muscles work harder.

● How to do it: On parallel bars, lower your body until shoulders align with elbows, then push back up until arms are fully extended.
● Extra benefit: Stronger triceps and pushing power.

Cardio Exercises with a Weighted Vest

The vest isn’t just for strength training — it can take your cardio workouts to another level.

1. Running
Running with a weighted vest is an excellent way to boost cardiovascular and muscular endurance. The extra load makes your legs and core work harder, improving running mechanics.
● Extra benefit: Greater cardiovascular capacity and stamina.

2. Burpees
Burpees are a full-body move hitting almost every muscle group. Adding a vest makes the push-up and jump phases much tougher.
● Extra benefit: Better muscular and cardiovascular endurance.

Why a Weighted Vest Is Perfect for Calisthenics

Calisthenics, built mainly on bodyweight moves, benefits hugely from weighted vest training. As you get stronger, many exercises become too easy, limiting growth. The vest lets you add resistance without sacrificing technique or relying on heavy equipment. It’s especially useful for advanced moves like the muscle-up or human flag, where strength is crucial.

Boosts Hypertrophy and Strength

Progressive overload is key for muscle growth, and a weighted vest makes it possible in calisthenics when bodyweight alone isn’t enough.

Improves Stability and Control

The evenly distributed load forces your core and stabilizers to work harder, which is vital in complex moves like pull-ups, dips, and planche.

Conclusion

A weighted vest is a must-have tool if you want to ramp up the intensity of your workouts — whether calisthenics, strength, or cardio. By adding some of the best weighted vest exercises into your routine, you’ll see major improvements in strength, endurance, and body control. Plus, it’s an effective way to keep progressing without relying on machines or external weights. Strap on the vest and take your training to the next level!

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]]> https://www.solostreetworkout.com/en/best-weighted-vest-exercises-for-calisthenics/feed/ 0 Best Training Method for Static Holds (SSC) https://www.solostreetworkout.com/en/static-training-calisthenics/ https://www.solostreetworkout.com/en/static-training-calisthenics/#respond Mon, 25 Aug 2025 19:07:08 +0000 https://www.solostreetworkout.com/?p=5336 HOW TO TRAIN YOUR STATICS! | SSC METHOD Thinking about training for a planche or any other static hold? Not sure how to structure your workouts for isometric exercises? In today’s article, I’ll break down a training method that’s perfect for building the most common static skills in Street Workout. Before we dive in, [...]

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HOW TO TRAIN YOUR STATICS! | SSC METHOD

Thinking about training for a planche or any other static hold? Not sure how to structure your workouts for isometric exercises? In today’s article, I’ll break down a training method that’s perfect for building the most common static skills in Street Workout.

Before we dive in, make sure you’re familiar with the basic progressions for these skills. You can check out my article on front lever progressions, which also applies to back lever and planche—since the core progressions are essentially the same.

What Is the Static Steady Cycles (SSC) Method?

The Static Steady Cycles (SSC) method is a training system designed specifically for static holds, and it has its roots in artistic gymnastics. While I believe it can be adapted to other strength-based movements, it was originally developed for skills like the planche, front lever, and human flag.

Why You Should Train Your Statics This Way

What sets SSC apart from other training methods is its focus on safety—especially when it comes to strengthening and adapting your connective tissue. Your tendons and ligaments always lag behind your muscles in terms of strength and endurance. This is a fact many athletes overlook, which often leads to problems: from minor tendon strain to full-on tendon or ligament tears.

By following the SSC method, you’ll train your statics in a controlled and progressive way, minimizing the risk of injuries and ensuring long-term progress.

How the SSC Works (and How to Build Your Routine)

The SSC system is pretty straightforward. As the name suggests, it’s built around training cycles that help you progress through each static element safely and effectively.

The number of cycles will vary depending on your goals, but the minimum is one. Each cycle typically lasts around 8 weeks, which allows your body to fully adapt to the stimulus and minimizes injury risk.

You might be wondering: Why so long?
That’s because each cycle includes all the key phases of a proper macrocycle: overload, load, and deload. Thanks to its steady intensity, the stimulus feels very demanding at first (overload), more manageable mid-cycle (load), and easier toward the end (deload), as your body adapts over time.

Steps to Follow

1. Choose the progression you want to train. Here’s a quick reminder of the main ones: Tuck (knees to chest) Advanced tuck (knees apart, hips at a 90-degree angle) Straddle (legs open) Full (full extension) Once you’ve chosen your target progression, test how long you can hold it while fresh. You should pick one you can hold for around 15 to 20 seconds with good form.
2. Now that you have your max hold time ("X"), you’ll work with 50% of it. For example, if you managed to hold the position for 20 seconds, your working time during the cycle will be 10 seconds.
3. Perform 5 to 6 sets to reach a total of 60 seconds. If you need more sets to hit 60 seconds, that means the progression is too hard—switch to an easier one. If you reach 60 seconds in fewer sets, you’re ready to move up to a harder progression.
4. Perform the sets 2 to 3 times per week for 8 weeks, focusing on the static hold (or holds) you’ve chosen. Personally, I use this method for both front lever and planche.
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My Experience and Recommendations

As you’ve probably noticed by now, the SSC is a fixed cycle—you don’t change the intensity for about two months. That’s why the first few weeks can feel really tough. But over time, your body adapts, and by the final phase, the work feels much easier. It’s important to keep pushing through even when it starts to feel “easy,” since that last stretch is crucial for properly adapting your connective tissue (as I mentioned earlier).

If you don’t have that much time—or just don’t want to commit to two full months of the same type of training—you can shorten the cycle. Just make sure you’re getting enough rest between sessions. While this isn’t the recommended approach, I totally get that not everyone wants to stick to the same routine for eight weeks straight. I’m currently using this method myself, and I’ll probably end up shortening my own cycle by a few weeks.

Although I’ve focused mainly on the classic static progressions, you can definitely mix in intermediate variations—like single-leg holds or band-assisted versions. That’s actually something I recommend, because if you only rely on the four main progressions, you might hit a wall. The gap between some of them is huge. For reference: to move from a tucked hold to a tucked advanced, it’s usually recommended to hold the first one for around 40 seconds. But to go from straddle to full, you only need about 15 seconds. So adding extra steps in between can make the journey much smoother.

Lastly, while SSC is a great method, it’s not perfect. Like any training system, you might eventually hit a plateau. If that happens, try switching up your progression—it’s possible you’re using one that’s not quite right for your current level. You might also find that the cycle length doesn’t suit you, which could throw off one of the key phases (overload, load, or deload). Still, it’s 100% worth trying.

I hope this method helps you make solid progress with your static holds—and that you find a way to fit it into your routine from now on. Just make sure to train statics at the beginning of your session, before fatigue kicks in. Catch you in the next one!

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