Handstand Walk

Muscles worked

Setup

1. Find a clear, flat area with plenty of space to move forward.
2. Stand with your feet hip-width apart and reach your arms straight overhead, locking your elbows.
3. Lunge forward with your dominant leg, placing your hands on the floor shoulder-width apart while kicking your back leg up into a handstand.

How to do it

1. Once vertical, shift your center of mass slightly forward by leaning your hips just past your hand placement.
2. Lift one hand and take a small step forward, exhaling as you push through the palm of the planted hand.
3. Immediately shift your weight to the forward hand and repeat the step with the opposite side in a controlled, alternating rhythm.
4. Maintain a steady tempo, keeping your legs squeezed together and toes pointed toward the ceiling.

Form checklist

• Keep your elbows fully locked to maintain a stable skeletal stack.
• Maintain a hollow-body position by squeezing your glutes and pulling your ribs in to avoid arching.
• Look at the floor slightly in front of your hands to help track your path and balance.
• Push actively through your shoulders toward the floor to stay 'tall' and avoid collapsing.

Pro tips

• Think of your fingers as toes; press into your fingertips to control your balance and prevent over-rotating.
• Focus on moving your hips forward first; your hands should move to 'catch' your falling weight.
• Keep your steps small and fast rather than long and slow to maintain better vertical alignment.

Make it harder

• Practice walking in a zig-zag pattern or around cones to improve lateral stability and steering.
• Incorporate elevation changes, such as walking up or down a small ramp or over low obstacles.

Frequently asked

What muscles does the handstand walk work?

The handstand walk primarily targets the deltoids and erector spinae, and also works the biceps, forearms, and grip muscles as secondary muscles.

What equipment do you need for the handstand walk?

The handstand walk requires no equipment — just your body weight.

Is the handstand walk good for beginners?

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

Related exercises

• Barbell High PullIntermediate · deltoids, erector spinae, glutes, hamstrings, and trapezius
• Barbell Snatch PullAdvanced · deltoids, erector spinae, glutes, hamstrings, lats, quadriceps, trapezius, and triceps
• Cable Twisting Overhead PressIntermediate · biceps, deltoids, erector spinae, and lats
• Kettlebell One Arm Clean And JerkAdvanced · deltoids, erector spinae, glutes, hamstrings, obliques, and quadriceps