Handstand Against The Wall

Muscles worked

Setup

1. Place your hands on the floor about 6-12 inches away from the wall, shoulder-width apart.
2. Spread your fingers wide and grip the floor firmly with your fingertips.
3. Start in a crouched position with one leg tucked toward your chest and the other leg extended back.

How to do it

1. Kick up with your back leg while pushing off the floor with your front leg to bring your heels toward the wall.
2. Once your heels touch the wall, squeeze your glutes and pull your ribs in to eliminate any arch in your lower back.
3. Actively push the floor away, shrugging your shoulders toward your ears to create a stable 'stacked' position.
4. Maintain steady, shallow breathing while holding the position, focusing on a slow and controlled descent when finished.

Form checklist

• Keep your elbows fully locked out throughout the entire hold.
• Maintain a 'hollow body' shape by engaging your abs and avoiding a 'banana' back arch.
• Focus your gaze on a point on the floor between your hands, rather than looking at the wall.
• Ensure your weight is distributed across your palms and fingertips for balance control.

Pro tips

• Think about pushing the floor away to make yourself as 'tall' as possible, which maximizes serratus anterior and trapezius recruitment.
• Use your fingertips like brakes; if you feel yourself falling toward the wall, press harder into your fingers.

Make it harder

• Slowly pull your heels an inch off the wall to practice free-standing balance.
• Perform alternating shoulder taps to shift your weight and challenge unilateral stability.

Frequently asked

What muscles does the handstand against the wall work?

The handstand against the wall primarily targets the deltoids, and also works the forearms, grip muscles, rotator cuff, and serratus anterior as secondary muscles.

What equipment do you need for the handstand against the wall?

The handstand against the wall requires no equipment — just your body weight.

Is the handstand against the wall good for beginners?

The handstand against the wall is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Around The World Lying On FloorIntermediate · deltoids and pectorals
• Back Kick Overhead PressIntermediate · deltoids, glutes, hamstrings, and quadriceps
• Band Standing Rear Delt RowIntermediate · deltoids, lats, and rhomboids