How to do a Handstand Walk
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Handstand Walk
Instructions for Proper Form
Handstand Walk is a demanding bodyweight exercise that primarily targets the shoulders, triceps, and core. This compound movement requires balance, coordination, and strong upper body muscles to maintain the handstand position while walking on your hands. It's a great workout for improving functional strength and shoulder stability, as well as enhancing body control and coordination.
- Begin by placing your hands on the ground just outside of shoulder-width apart with your feet on the ground and knees slightly bent.
- Extend your legs to jump your feet overhead allowing your hands to reposition to regain balance. Your legs should extend keeping your knees slightly bent.
- Brace your core by breathing into your stomach and flex your abdominal muscles as you position your back into a slightly extended position.
- To move forward, keep you legs together and lean them slightly forward while walking your hands underneath them.
- Prevent your legs from leaning to far forward and keep your hips over your head as you walk an allotted distance or time.
Alternatives & Variations to Handstand Walk
1. Handstand Hold
20.8 mSCORESWAPPED 31 TIMESHandstand Hold is an isometric movement (the muscle is under tension, but not moving) that primarily targets your shoulders. This is a great exercise for building strength and stability in your shoulders, as well as your sense of balance and coordination in a position that you likely won’t experience often.
- Intermediate
- Shoulders
2. Pike Push Up
59.8 mSCORESWAPPED 20 TIMESPike Push Up is a bodyweight exercise that primarily targets the shoulders. It's a more advanced variation of a standard Push Up, with the added difficulty of having your hips raised high in the air, mimicking a handstand push-up position. This position shifts more of the load onto your shoulders, making it an excellent exercise for developing shoulder strength and stability.
- Intermediate
- Shoulders
3. Handstand Push Up
23.3 mSCORESWAPPED 17 TIMESAn advanced bodyweight exercise that targets the shoulders, arms, and core, performed in a handstand position against a wall for support. This variation challenges the upper body and core strength, balance, and control by pushing the body upwards while inverted. Ideal for individuals looking to increase shoulder strength, upper body muscle mass, and improve balance and proprioception. It requires significant strength, stability, and technique, making it suitable for advanced practitioners seeking a challenging upper body workout.
4. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 7 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
5. Cross Body Mountain Climber
44.5 mSCORESWAPPED 6 TIMESCross Body Mountain Climber is a compound bodyweight exercise that primarily targets the core. It involves holding a plank position and driving your knees toward the opposite elbow, adding a twist to each rep. This variation increases the engagement of your obliques compared to the standard Mountain Climber, and enhances stability and coordination.
- Intermediate
- Abs
6. Diamond Push Up
46.8 mSCORESWAPPED 5 TIMESDiamond Push Ups are a more advanced variation on the more standard Tricep Push Up. Like Tricep Push Ups, this compound, bodyweight exercise primarily targets your chest and triceps. However, by placing your hands together on the ground, you can further emphasize your triceps. Additionally, placing your hands together gives you a less stable base, which can increase the need to recruit your core.
7. Arnold Dumbbell Press
93.2 mSCORESWAPPED 5 TIMESArnold Dumbbell Press is a compound movement that primarily targets the shoulders. The difference between the Arnold Press and a standard Shoulder Press is that you bring the dumbbells in front of you at the bottom of the movement rather than stopping when they reach your shoulders. Bringing the dumbbells in front of you can be more a comfortable movement as well as improve muscle activation.
8. Burpee
84.7 mSCORESWAPPED 5 TIMESBurpees are a complex series of movements that target many different muscle groups throughout the body. It’s a great exercise for getting a little bit of everything all at the same time, and can be easily adapted for your unique needs. Burpees are an incredibly versatile and effective exercise that can fit into just about any workout.
- Intermediate
- Quads
9. Kipping Handstand Push Up
47.6 mSCORESWAPPED 4 TIMESKipping Handstand Push Up is a variation of Handstand Push Up. Similar to Handstand Push Up, this is a compound, bodyweight exercise that primarily targets your shoulders. By adding a kick with your legs, you can make this exercise easier by using the force and momentum in your legs to help you perform the exercise.
10. Standing Dumbbell Shoulder Press
86 mSCORESWAPPED 4 TIMESStanding Dumbbell Shoulder Press is a variation on the more standard Shoulder Press. Like other Shoulder Press variations, this is a compound exercise that primarily targets your shoulders. By using dumbbells, you add more instability to the movement which can help recruit smaller stabilizing muscles around your shoulder. In addition, by performing this exercise while standing you add even more instability.