Wall Walk

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Start in a push-up position with your feet touching the base of the wall behind you.
• Push through your hands to lift your hips and place both feet flat against the wall.
• Walk your hands backward toward the wall while climbing your feet up the wall under control.
• Get your chest as close to the wall as possible in a handstand, then walk forward back to the floor.

Common mistakes

• Allowing the lower back to sag and the hips to drop, which hyperextends the lumbar spine.
• Holding the breath during the movement, which increases blood pressure and causes rapid fatigue.
• Rushing the descent and sliding down the wall rather than walking the feet and hands down in control.

Frequently asked questions

How close to the wall should I get at the top of the Wall Walk?

Get as close as your shoulder mobility and core strength allow, ideally with your chest and thighs touching the wall in a vertical handstand.

How can I scale this exercise if I am afraid of being upside down?

You can scale the movement by walking only halfway up the wall, focusing on maintaining a rigid midline before walking back down.

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