Videos
Instructions
- Start lying face-down with feet touching the wall and hands placed near shoulders.
- Push through your hands to lift your body into a push-up position.
- Begin walking your feet up the wall while simultaneously walking your hands closer to the wall.
- Continue until your chest is near the wall and your body is vertical in a handstand-like position.
- Reverse the movement by walking your hands away and feet down the wall until you return to the starting position.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your core engaged throughout to maintain body tension.
- Avoid arching your back by squeezing your glutes and bracing your abs.
- Control your pace during ascent and descent to ensure stability.
- Keep your eyes focused slightly ahead to maintain balance.
Breathing Tips
- Inhale before beginning each repetition.
- Exhale as you push into the wall walk.
- Maintain steady breathing as you move up and down the wall.
Medical restrictions
- Shoulder instability or impingement
- Wrist or elbow tendonitis
- Lower back pain
- Vertigo or balance impairments
The Wall Walk, also known as the Wall Climb, is a bodyweight movement that builds upper body strength, shoulder stability, and core control. This exercise starts from a prone position and progresses into a vertical wall-facing handstand position by walking the feet up the wall while the hands simultaneously move closer. It is commonly used in functional fitness, calisthenics, and CrossFit training to develop pressing strength, proprioception, and body awareness. The movement challenges multiple muscle groups simultaneously and improves control in inverted positions. Wall Walks are especially effective as a preparatory exercise for handstand push-ups and freestanding handstands, making them a valuable addition to advanced bodyweight training routines.
What muscles do Wall Walks work?
Wall Walks primarily target the shoulders and abs, while also engaging the triceps, lower back, glutes, and forearms for support and balance.
Are Wall Walks good for beginners?
Wall Walks are best suited for intermediate users. Beginners should build foundational strength with push-ups and planks before attempting them.
How do I make Wall Walks easier?
To make Wall Walks easier, limit the height your feet climb or reduce the number of hand steps toward the wall until you build more strength and control.
Can Wall Walks help with handstand training?
Yes, Wall Walks are excellent for developing the strength, alignment, and control required for handstand work, especially in wall-supported variations.
Do I need any equipment for Wall Walks?
No, Wall Walks only require a clear wall and bodyweight, making them an accessible and effective exercise for most training environments.