Wall Walks
Description
Wall walks are a CrossFit/gymnastics movement where you start in a push-up position with feet against a wall, then walk your hands toward the wall while walking your feet up the wall — ending in a handstand position with chest near the wall. They build inversion confidence, shoulder strength, and full-body control.
Equipment Required
Wall Walks Instructions
- Start in a push-up position with your feet flat against a wall behind you.
- Place one foot on the wall, then the other. You should be in a high plank with feet on the wall.
- Begin walking your hands backward toward the wall while simultaneously walking your feet up the wall.
- Continue until your chest is near the wall and your body is roughly vertical (a handstand against the wall).
- Hold briefly at the top.
- Reverse the movement: walk your hands away from the wall while walking your feet down.
- Return to the starting push-up position.
- Repeat for the desired number of reps. This is challenging — start with 3 to 5 reps.
Wall Walks Form & Visual
Wall Walks Benefits
- Builds inversion confidence
- Develops tremendous shoulder strength and stability
- Trains the core in inverted positions
- Foundation for handstand work
- CrossFit benchmark movement
- No equipment needed beyond a wall
Wall Walks Muscles Worked
- Anterior and lateral deltoid (heavy)
- Triceps brachii
- Trapezius
- Serratus anterior
- Core (entire trunk)
- Glutes and quads (controlling descent)
Wall Walks Variations & Alternatives
- Handstand Hold on Wall
- Pike Push-Up (intro to inverted pressing)
- Handstand Push-Up Negatives
- Half Wall Walk (only walk halfway up)
- Handstand Push-Up Against Wall
