Wall Walks

Muscles worked

Setup

1. Lie face down on the floor with your heels touching the base of a sturdy wall.
2. Place your hands slightly wider than shoulder-width apart, tucked close to your chest as if preparing for a push-up.
3. Engage your glutes and pull your belly button toward your spine to create a rigid torso.

How to do it

1. Perform a push-up to reach a high plank position, then step one foot up onto the wall followed by the other.
2. Begin walking your hands backward toward the wall while simultaneously walking your feet higher up the wall, exhaling as you climb.
3. Continue until your chest is as close to the wall as your mobility allows, maintaining a straight line from wrists to ankles.
4. Inhale and slowly walk your hands forward and feet down in a controlled manner to return to the starting plank position.

Form checklist

• Keep your core braced to prevent your lower back from sagging or arching.
• Push actively through the floor to keep your shoulders 'long' and avoid sinking into the joints.
• Maintain a neutral neck by looking at the wall behind you as you get closer to it.
• Take small, rhythmic steps with both hands and feet to maintain balance.

Pro tips

• Focus on 'shrugging' your shoulders toward your ears at the top of the movement to maximize trapezius engagement and overhead stability.
• Point your toes and squeeze your quads to keep your legs rigid, which makes your body feel lighter and easier to move.

Make it harder

• Add a 5-second isometric hold at the top of the movement with your chest touching the wall.
• Incorporate a handstand push-up at the peak of the walk before descending.

Frequently asked

What muscles does the wall walks work?

The wall walks primarily targets the glutes and trapezius, and also works the biceps, forearms, grip muscles, rhomboids, and serratus anterior as secondary muscles.

What equipment do you need for the wall walks?

The wall walks requires no equipment — just your body weight.

Is the wall walks good for beginners?

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

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