Exercise guide
Hanstand Heel Pull
- Advanced
- Compound
- Rep-based
- Back
- Shoulders
- Waist
This advanced drill builds the shoulder stability and core control necessary for a freestanding handstand by teaching you how to find your balance point away from the wall. It specifically strengthens the anterior deltoids and deep core while improving proprioception in an inverted position.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Place your hands shoulder-width apart on the floor, approximately 4-6 inches away from a wall.
- Kick up into a handstand with your back facing the wall and your heels resting lightly against the surface.
- Engage your glutes and tuck your pelvis to create a 'hollow body' position, ensuring your ribs are not flared.
- Lock your elbows completely and push through your palms to protract your shoulders toward your ears.
How to do it
- Inhale and stabilize your position, ensuring your weight is distributed across your entire hand.
- Exhale as you engage your abdominals and apply pressure through your fingertips to slowly pull your heels 1-2 inches off the wall.
- Hold the freestanding balance for 2-5 seconds, maintaining a rigid line from your wrists to your toes.
- Slowly and with control, allow your heels to return to the wall and repeat for the desired number of repetitions.
Form checklist
- Keep elbows fully locked throughout the entire movement.
- Maintain a neutral neck with your gaze directed between your thumbs.
- Ensure the movement is initiated by the core and fingers, not by kicking the legs.
- Keep the legs squeezed together and toes pointed toward the ceiling.
Pro tips
- Think about 'gripping' the floor with your fingertips; as you pull your heels away, increase fingertip pressure to prevent overbalancing.
- Focus on the sensation of your weight shifting from the base of your palms toward your knuckles to find the 'sweet spot' of balance.
Make it harder
- Increase the distance of your hands from the wall to require a larger range of motion and more core tension to find balance.
- Perform the heel pull and then transition into a slow shoulder tap while freestanding.
Frequently asked
- What muscles does the hanstand heel pull work?
- The hanstand heel pull primarily targets the trapezius, and also works the lats, rhomboids, and serratus anterior as secondary muscles.
- What equipment do you need for the hanstand heel pull?
- The hanstand heel pull requires no equipment — just your body weight.
- Is the hanstand heel pull good for beginners?
- The hanstand heel pull is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.