Wall Walks To Handstand Shoulder Tap

Muscles worked

Setup

1. Start in a high plank position with your feet touching the base of a sturdy wall.
2. Position your hands slightly wider than shoulder-width with fingers spread wide for a stable base.
3. Engage your core and glutes to create a straight line from your head to your heels.

How to do it

1. Step one foot up the wall followed by the other, while simultaneously walking your hands backward toward the wall in a controlled tempo.
2. Continue walking until your chest is close to the wall and you are in a vertical handstand position, inhaling as you climb.
3. Shift your weight slightly to one side and lift the opposite hand to tap your shoulder, exhaling during the tap and alternating sides while maintaining a rigid torso.
4. Walk your hands forward and feet down the wall with control to return to the starting plank position.

Form checklist

• Keep your core braced to prevent your lower back from arching (avoid the 'banana back').
• Push actively through the floor to keep your shoulders 'long' and avoid sinking into the joints.
• Minimize hip rotation and swaying during the shoulder taps by squeezing your glutes and legs together.
• Maintain a neutral neck position, looking slightly toward the wall or your hands rather than straight down.

Pro tips

• Focus on 'pushing the floor away' throughout the entire movement to maximize serratus anterior and trapezius engagement.
• Slow down the tempo of the shoulder taps; the longer the duration of the single-arm hold, the greater the stability demand.

Make it harder

• Pause for 3 seconds at the top of the handstand before starting the shoulder taps to increase time under tension.
• Perform a handstand push-up between each pair of shoulder taps while at the top of the wall walk.

Frequently asked

What muscles does the wall walks to handstand shoulder tap work?

The wall walks to handstand shoulder tap primarily targets the deltoids, and also works the rotator cuff and serratus anterior as secondary muscles.

What equipment do you need for the wall walks to handstand shoulder tap?

The wall walks to handstand shoulder tap requires no equipment — just your body weight.

Is the wall walks to handstand shoulder tap good for beginners?

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

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