Wall Walk Anatomy

Why should you add the Wall Walk to your workout?

This movement is an intermediate strength training exercise. It works many of the muscle groups, for a full body workout. If you can’t make it to the gym every day, all you need for this exercise is a floor and a wall.

The benefits of the wall walk exercise are:

+ Building stability

+ Improving balance

+ Building muscle – specifically the shoulders, triceps, core, chest & legs

+ Strengthening the core

Quality over Quantity

It is extremely important to maintain control while doing the Wall Walk exercise. Keep your arms straight, do not let the back curve or sag and advance with controlled movements to avoid injury and to build strength.

It is preferable to do fewer repetitions or even an incomplete movement (meaning not achieving the full handstand), with control than to complete the movement with less control.

With practice over time, you will be able to work up to more repetitions with proper form.

How to do the wall walk exercise

Start in the “up push-up” position with your feet against the wall behind you.

Start walking your feet up the wall, while at the same time walking your hands back towards the wall.

Walk up until you are in a complete handstand position as flat to the wall as you can.

Keep your core tight and back straight.

To finish, walk your hands away from the wall and your feet down the wall until you are back in the push-up position.

Anatomy of the Wall Walk to Handstand

In this exercise, almost all the active muscles contract isometrically.

In the animation, we can see the chain of muscles that stabilize the body each time the body leaves the floor.

The deltoid muscles stabilize the shoulder in flex position, hands above head.

The rotator cuff stabilizes the shoulder joint.

The core muscles stabilize the spine.

The triceps stabilize the elbow joint and maintains elbow extension.

Exercise progression

This movement is a good preparation exercise for the handstand push-up.

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