Beginner
Olympic Muscle Up Progression
Abs - Hip flexors - Lats
![Olympic Muscle Up Progression](https://cdn.calisteniapp.com/images/exercise/full/EX636.jpg)
- At the bar, perform a backward swing by slightly pushing out the chest.
- When returning back, lift the legs up until they touch the bar, with the knees slightly bent.
You may also like
![Elastic band assisted one arm pull-up](https://cdn.calisteniapp.com/images/exercise/full/EX394.jpg)
Elastic band assisted one arm pull-up
Intermediate
Biceps ∙ Lats ∙ Forearms
![Bulgarian row on rings](https://cdn.calisteniapp.com/images/exercise/full/EX272.jpg)
Bulgarian row on rings
Intermediate
Biceps ∙ Lats ∙ ExternalRotators ∙ LowerTrapezius ∙ RearDeltoid
![Knee raises on dip bar](https://cdn.calisteniapp.com/images/exercise/full/EX115.jpg)
Knee raises on dip bar
Beginner
Abs ∙ HipFlexors ∙ Triceps ∙ LowerChest
![Single leg box step-ups](https://cdn.calisteniapp.com/images/exercise/full/EX322.jpg)
Single leg box step-ups
Beginner
HipFlexors ∙ Glutes ∙ Hamstrings ∙ Quadriceps
![Explosive supine pull-ups](https://cdn.calisteniapp.com/images/exercise/full/EX320.jpg)
Explosive supine pull-ups
Intermediate
Biceps ∙ Lats
![Isometric L sit on dip bar](https://cdn.calisteniapp.com/images/exercise/full/EX119.jpg)
Isometric L sit on dip bar
Intermediate
Abs ∙ HipFlexors ∙ Triceps ∙ LowerChest