Calisthenics
Assessments
Test your strength and muscular endurance using nothing but your bodyweight. From vertical and horizontal pushing and pulling to single-leg work, bracing core holds, and raw grip, find where your calisthenics fundamentals stand — each test scored against age- and sex-based standards.
Lower Body · Endurance
Bodyweight Squat
Maximum full-depth bodyweight squats to failure. Tests muscular endurance through the quads, glutes, and hips.
Calculate
Vertical Pull · Supinated
Chin-Up
Maximum chin-ups from a palms-toward-you grip. A biceps-friendly vertical pull moving your full bodyweight.
Calculate
Grip · Isometric Hold
Dead Hang
How long you can hang from a bar. A pure test of grip and forearm endurance under your full bodyweight.
Calculate
Vertical Push · Full Bodyweight
Dip
Maximum strict parallel-bar dips. The heaviest bodyweight press, moving nearly your entire weight each rep.
Calculate
Pull · Isometric Hold
Flexed-Arm Hang
How long you can hold your chin above the bar. A static test of pulling strength-endurance under load.
Calculate
Core · Isometric Hold
Front Plank
Maximum front plank hold. The classic test of trunk anti-extension endurance, scored on published norms.
Calculate
Core · Dynamic Hanging
Hanging Knee Raise
Maximum strict hanging knee raises. Tests the lower abs and hip flexors while you support your bodyweight from the bar.
Calculate
Core · Isometric Hold
Hollow Body Hold
How long you can hold the hollow gymnastics shape. A demanding test of braced anterior-core endurance.
Calculate
Horizontal Pull
Inverted Row
Maximum bodyweight rows under a fixed bar. The horizontal pull that balances your pressing strength.
Calculate
Vertical Push · Overhead
Pike Push-Up
Maximum pike push-ups. A bodyweight overhead press that builds toward the handstand push-up.
Calculate
Vertical Pull · Pronated
Pull-Up
Maximum pull-ups from a palms-away grip. The benchmark vertical pull, moving your full bodyweight over the bar.
Calculate
Horizontal Push
Push-Up
Maximum push-ups to failure. The most universal test of upper-body pushing endurance, scored on ACSM norms.
Calculate
Lower Body · Unilateral
Reverse Lunge
Maximum reverse lunges per leg. Tests single-leg strength-endurance and left-to-right balance.
Calculate
Lower Body · Ankle
Single-Leg Calf Raise
Maximum single-leg heel raises. Tests calf endurance and ankle stability one side at a time.
Calculate
Lower Body · Posterior
Single-Leg Glute Bridge
Maximum single-leg glute bridges. Tests posterior-chain endurance and hip-hinge control per leg.
Calculate
Core · Dynamic
Sit-Up
Maximum sit-ups in one minute. A timed test of dynamic abdominal endurance against the clock.
Calculate
Lower Body · Isometric Hold
Wall Sit
How long you can hold a seated position against a wall. A static test of quad and lower-body endurance.
Calculate