Kipping Handstand Push-Up

Muscles worked

Setup

1. Place your hands on the floor 6-12 inches away from a wall, slightly wider than shoulder-width, with fingers spread wide for stability.
2. Kick up into a handstand with your heels resting against the wall and your body in a tight, hollow-body position.
3. Lower yourself under control until the top of your head touches the floor (or an AbMat), ensuring your head is placed slightly in front of your hands to create a stable tripod base.

How to do it

1. Once your head is on the floor, lower your hips toward the wall and tuck your knees deeply toward your chest.
2. Explosively kick your legs upward and toward the wall while simultaneously driving your hips into full extension.
3. Use the momentum from the hip drive to press forcefully through your palms, locking out your elbows at the top of the movement.
4. Exhale sharply during the explosive upward drive and inhale as you lower yourself back into the tripod position with control.

Form checklist

• Maintain a tripod shape at the bottom (head in front of hands, not between them).
• Keep your core and glutes engaged to prevent excessive arching of the lower back.
• Ensure your heels stay in contact with the wall during the lockout phase.
• Control the descent to protect your neck and maintain a consistent rhythm.

Pro tips

• Focus on the timing: wait for your hips to fully open before you begin the arm press to maximize the transfer of momentum.
• Think about 'throwing' your heels toward the ceiling rather than just kicking them back against the wall.

Make it harder

• Deficit Kipping HSPU: Place your hands on weight plates or parallettes to increase the range of motion.
• Strict-to-Kipping: Perform as many strict repetitions as possible before using the kip to finish the set.

Frequently asked

What muscles does the kipping handstand push-up work?

The kipping handstand push-up primarily targets the deltoids, glutes, and quadriceps, and also works the erector spinae and obliques as secondary muscles.

What equipment do you need for the kipping handstand push-up?

The kipping handstand push-up requires no equipment — just your body weight.

Is the kipping handstand push-up good for beginners?

The kipping handstand push-up is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.

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