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Best Parkour Exercises for Beginners to Do at Home

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One basic question for many users is ‘how to learn parkour for beginners’ in this article we have detailed all the basic parkour skills that you need to get started.

We will be focusing on the basic parkour movements lists and lessors for beginners. So, without further ado, let’s get started.

Parkour athletes learn to transform the world into their playground. However, they must also learn to use different commonly used items such as rails, trees, benches, and walls as equipment for workout.

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List of Parkour Exercises for Beginners at Home

There are certain best parkour lessons for beginners that you can perform at home. Following are the parkour exercises you can do at home.

Cat Balance

Cat Balance is an excellent workout that can be done at home. It is a useful technique used for moving along the tops of different thinner obstacles, including I-beams, rails, and walls etc. So, your home walls can be used for this easy exercise. If you don’t have knee length walls you can go to a park near you and use its railings for the same purpose. This is one effective parkour exercise for beginners to practice at home easily. You should keep the center of gravity reduced and more contact points with the obstacle. This technique is pretty safe, stable and quick as compared to moving on the two feet. As every muscle assists in balancing as well as moving along the obstacle, the cat balance can be a pretty advantageous workout, specifically for shoulders, arms, and legs.


L-sit is a classic parkour exercise you can do at home. It is considered one of the gymnastics exercises and part of the basic parkour skills. As your aim with parkour is to strengthen your body, this phenomenal exercise can assist you achieve your parkour goals. It would help develop full body tension, and hip flexor and abdominal flexibility and strength. With several similarities among gymnastics conditioning and parkour, the L-sit exercise is extremely useful addition to the training regimen of any traceur. Also, this parkour exercise for beginners can be done perfectly and easily at home.

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Toes to Bar Exercise

Toes to bar is a core parkour workout and exercise which can be done easily at home. It has an ideal application to a basic skill required in parkour. It requires an ability to lift the body from a hanging position without altering the arms’ orientation. There are many techniques incorporated in this exercise, such as pullovers, underbars, laches and kips. However, in order to accomplish these techniques, you can’t just depend upon lifting the body with the arms. Also, you must learn lifting the body while maintaining a specific angle of the arms with respect to the ground. There is another similar exercise which we call knees to elbows, but in case of toes to bar, there is more flexibility and strength needed to be executed.

Freestanding Handstand

Another key skill you need to master in parkour. Handstand is a necessary ability in gymnastics and many other movement arts. It is one of the toughest workouts that require consistent practice. However, you can do it anywhere, let alone the home. But, try to do it at home to ensure your safety. Handstand enhances the strength of the upper body, balance, and spatial awareness. In addition, handstand is an excellent exercise for becoming familiar with the control of body during an inverted condition. Hence, it introduces you well to acrobatics, tumbling, and falling.

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Tuck Planche

Another parkour exercise you can do easily at home. Tuck planche is considered a second level of planche progressions, after the frog stand. The planche progressions are useful in enhancing the ability of your body to sustain and develop complete body tension. Once you create the planche progressions, you would gain immense strength, specifically in your core, shoulders and arms. This parkour exercise would assist you in better handstands, vaults, climb ups, and more. It may seem tough, but isn’t that difficult though. Try it at home to acknowledge!


Pistols is one of the easiest, but advantageous parkour exercises you should perform at home, specifically if you are a beginner. Pistols are a fabulous and perhaps best parkour tricks to develop mobility and single leg strength. Also, it allows you to challenge your coordination and balance. Pistol is a bodyweight workout and a leg exercise which adequately challenges someone who is at a beginner level. Because of the nature of parkour, the single leg workouts are highly crucial for making sure that you sustain strength and stability amid the different movements such as wall runs, cuts and tic tacs etc.

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Glute Ham Raises

GHRs, also known as glute ham raises are advantageous exercises that can be performed at home. Eccentric along with push-up assisted GHRs are a phenomenal way of working up to performing unassisted GHRs. If you let down as gradually as possible, you can gain significant strength required for going back up.  If you add in some push up from the ground, it allows you to still back up and challenge yourself by a complete range of motion. GHRs are among the best and hardest parkour workouts and bodyweight leg exercises for isolating the hamstring and glutes, a couple of most important muscles for sprinting power and jumping.

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Are These Parkour Exercises Effective?

There is a question that’s in mind of many people who are learning parkour for the first time. The question is: In how many days can I learn parkour?

The answer varies from expert to expert. But a simple answer is that it depends on your hardwork. If you train two hours each day, you can easily grasp basic parkour concepts in less than three months. From then onwards, it is all about building strength and learning advanced parkour moves.

Now, where does this parkour exercise routine comes to help? Everywhere. You have to practice these exercises everyday just to get better in parkour. And, you can only get better when you exercise everyday.

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