The Only 4 Calisthenics Exercises You Need for Life

The Only 4 Calisthenics Exercises You Need for Life

If I could only pick 4 calisthenics exercises for the rest of my life, what would it be?

I had this question circle back around many times and that's a tough one!

But these would be my picks:

1. Wide Pull-Ups – The king of pulling exercise.

2. Pike Push-Ups – The go-to for overhead pressing strength.

3. Bulgarian Split Squats – The best single-leg lower-body builder.

4. Hanging Leg Raises – The king of core exercises.

These four movements cover every major muscle group, maximizing strength and control with just your bodyweight.

Whether you’re building muscle, improving mobility, or mastering body control, these exercises form a rock-solid foundation for your calisthenics workout.

Let’s break down why they should be staples in your training routine.

1. Wide Pull-Ups

Why They Work

Wide pull-ups are the gold standard for upper-body pulling strength.

By using a grip wider than shoulder-width, you put greater emphasis on the lats, forcing them to grow stronger and broader.

This variation demands more from your back, shoulders, and arms compared to regular pull-ups.

If you’re strong at wide pull-ups, chances are you’ll dominate any other pull-up variation. It’s a clear indicator of upper-body pulling power.

How to Do Them

• Grip the bar as wide as your arms allow, forming about a 45-degree angle before pulling up.

• Engage your lats and pull your chest toward the bar.

• Aim for full range of motion—chin over the bar at the top, controlled descent.

• Use a descending ladder method to build volume: Start with your max reps in set one, then decrease by one rep per set.

• A solid goal is 15–20 wide pull-ups. If you’re not there yet, start with sets of 5 and progress.

2. Pike Push-Ups

Why They Work

Overhead pressing is one of the hardest pushing patterns.

Unlike horizontal pressing (push-ups) or dips, vertical pressing requires more shoulder and triceps strength.

This is why it’s often a weak link for many people.

Ancient gladiators relied on overhead pressing to build battle-ready strength—so should you.

Pike push-ups train your shoulders, triceps, and upper chest while improving balance and stability.

How to Do Them

• Start in a pike position, like prepping for a handstand.

• Lower your head in front of your hands, creating a 90-degree arm angle.

• Push back up, keeping your legs straight (bend slightly if needed for mobility).

• Keep the volume between 3–8 reps per set, aiming for 3–6 sets.

• Add an isometric hold at the bottom of the last rep for extra strength gains.

If you can master pike push-ups, transitioning to handstand push-ups will be much easier.

3. Bulgarian Split Squats

Why They Work

This move blends the benefits of squats and lunges while challenging balance, mobility, and unilateral leg strength.

Unlike traditional squats, Bulgarian split squats engage more stabilizing muscles, improving overall lower-body strength and coordination.

By splitting the legs, you also train hip mobility and flexibility, making it an excellent functional movement for sports, running, and everyday activities.

How to Do Them

• Place your back foot on an elevated surface like a bench.

• Lower yourself until your back knee almost touches the ground.

• Always go full range of motion—no half reps.

• Perform 10–20 reps per leg for 5–10 total sets.

• Add a weighted vest once bodyweight reps become easy.

If you can master weighted Bulgarian split squats, your leg strength will translate to better squats, lunges, and explosive power.

4. Hanging Leg Raises

Why They Work

This is the ultimate core movement, building grip, hip flexor, and lower back strength while hitting the abs harder than most exercises.

Unlike traditional crunches or sit-ups, hanging leg raises force you to control your entire lower body against gravity.

Stronger abs mean better posture, spinal health, and improved performance in almost every movement.

How to Do Them

• Hang from a pull-up bar with your preferred grip.

• Raise your knees to your chest, keeping control.

• If strong enough, perform with straight legs.

• Perform 10–20 reps per set, aiming for 5–8 sets.

• Keep each rep clean—avoid swinging or momentum.

Hanging leg raises train your entire core dynamically, making them a must-have for any calisthenics workout.

Train Smarter, Get Stronger

These four exercises offer a complete bodyweight training plan.

They develop strength, mobility, and endurance without needing any equipment beyond a pull-up bar and a surface to elevate your foot.

If you’re just starting, check out my beginner calisthenics workout to build your foundation before progressing to these movements.

No matter your skill level, consistency is key.

The more you train with intention, the stronger you become.

Ready to take your training to the next level? Train with me here.

Nicolas