Handstand Walk

Handstand Walk


The exercise involves walking on your hands while in a handstand position. It requires a lot of upper body strength, balance, and coordination. It is often used in gymnastics and CrossFit training.

Equipment Required

Handstand Walk Instructions

  1. Start in a standing position with your feet shoulder-width apart.
  2. Place your hands on the ground in front of you, shoulder-width apart.
  3. Shift your weight onto your hands and kick your feet up towards the wall behind you.
  4. Use the wall for support as you walk your hands closer to the wall and your feet up the wall.
  5. Once you are in a handstand position, begin to walk your hands forward, keeping your core engaged and your legs straight.
  6. As you walk your hands forward, allow your feet to come off the wall and balance on your hands.
  7. Continue walking your hands forward until you reach your desired distance or time.
  8. To come down, slowly walk your hands back towards the wall and lower your feet back down to the ground.
  9. Finish in a standing position.

Handstand Walk Form & Visual

Handstand Walk

Handstand Walk Benefits

  • Improves balance and coordination
  • Strengthens the shoulders, arms, and core muscles
  • Increases body awareness and control
  • Challenges the cardiovascular system
  • Boosts confidence and mental focus

Handstand Walk Muscles Worked

  • Shoulders
  • Triceps
  • Core
  • Forearms
  • Glutes
  • Hamstrings

Handstand Walk Variations & Alternatives

  • Handstand hold against a wall
  • Handstand push-ups
  • Handstand walking with obstacles
  • Handstand walking on different surfaces (sand, grass, concrete)
  • Handstand walking with weights
  • Handstand walking with partners
  • Handstand walking with turns and twists
  • Handstand walking on stairs or inclines
  • Handstand walking with one arm