Wall Walks
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Plyometrics
- Type
- Aerobic
Wall walks are a full-body bodyweight drill that builds shoulder strength, core stability, and handstand confidence. Starting in a plank position with your feet against a wall, you walk your feet up the wall while walking your hands in, reaching a near-handstand position, then reverse back to the floor. The shoulders, triceps, upper back, core, and glutes all work together to control the movement.
How to do the Wall Walks
- 1Start in a high plank position with your toes touching the base of the wall, hands directly under your shoulders, and core braced.
- 2Step one foot up the wall, then the other, keeping your hips square and your body as straight as possible.
- 3Walk your feet up the wall one step at a time while simultaneously walking your hands closer to the wall, maintaining a strong, hollow-body position.
- 4Continue walking up until your chest is close to the wall and your body is nearly vertical, or as high as your strength and mobility allow.
- 5Pause briefly at the top, pressing firmly through both palms and squeezing your glutes and core to stay stable.
- 6Reverse the movement by walking your hands out from the wall while walking your feet down, maintaining control throughout.
- 7Lower your feet back to the floor one at a time and return to the starting plank position to complete one rep.
Form tips
- Press actively through your entire palm and spread your fingers wide to distribute load across the wrist and maximize shoulder stability.
- Keep your core braced and glutes squeezed throughout — a sagging lower back or flared ribs indicates the movement has exceeded your current core strength.
- Look slightly at the wall rather than straight down; this helps maintain a neutral neck and a straighter body line.
- Start conservatively — walk only as high as you can control the descent smoothly. Uncontrolled drops from height risk wrist and shoulder injury.
Common mistakes
- Letting the hips pike upward as you walk up, which reduces shoulder engagement and makes the position unstable — focus on keeping your body in a straight line from heels to shoulders.
- Rushing the descent by dropping the feet off the wall rather than walking them down, which removes the eccentric training benefit and can cause wrist or shoulder strain.
- Positioning hands too far from the wall at the top, leaving the body at too low an angle — the goal is a near-vertical position to fully challenge the shoulders.
- Holding your breath, which increases tension and reduces core control — exhale on the way up and inhale on the way down to keep your breathing steady.
- Allowing the elbows to bend and the arms to collapse, which shifts load away from the shoulders and onto the joints in a compromised position — keep arms fully extended throughout.
Frequently asked questions
What muscles do wall walks work?
Wall walks are a full-body drill with a strong emphasis on the shoulders (deltoids), triceps, and upper back. Your core and abs work hard to maintain a straight body line, and your glutes fire to keep the hips stable throughout the movement.
Are wall walks suitable for beginners?
Wall walks are challenging and best suited to those who can already hold a solid plank and have some shoulder stability. Beginners should build up with plank holds and pike push-ups first, then attempt wall walks to a low height before progressing to a full near-handstand position.
How many reps and sets should I do?
2–4 sets of 3–5 reps is a solid starting point. Because each rep is a slow, controlled full-body effort, quality matters more than volume — stop a set when your form breaks down.
What is a good progression after wall walks?
Once you can perform 5 controlled wall walks with a near-vertical body position, you can progress toward freestanding handstand holds, handstand push-up negatives, or pike push-ups with elevated feet to continue building overhead strength.
Do I need any equipment for wall walks?
No equipment is needed beyond a clear wall and a non-slip floor surface. Wearing shoes with grip or performing them in bare feet on a grippy surface helps keep your feet from slipping on the wall.
