How to do a Partner Handstand
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Partner Handstand
Workouts with Partner Handstand
Instructions for Proper Form
Partner Handstand is a compound, bodyweight exercise that primarily targets the shoulders, triceps, and core. With the assistance of a partner for balance, this exercise becomes more accessible for those still learning handstands. The added support from a partner helps to build confidence and stability while developing strength and balance in your upper body.
- Stand near your partner. Adjust this distance based on your height.
- Partner 1: Place both hands shoulder-width apart on the floor, about a foot in front of your partner.
- Partner 1: Start shifting your weight to your hands as you engage your glutes and hamstrings to raise one leg straight behind you.
- Partner 1: Shift all your weight to your hands, and kick your other leg into the air so that both legs are directly over your head.
- Partner 2: As soon as both of your partner’s legs are up over their head, grip them to help your partner’s balance throughout the exercise.
- Partner 2: Release one at a time when the exercise is complete.
- Partner 1: Return your feet to the ground by allowing one of your legs to drop back down while keeping the other above you.
- Partner 1: Plant your leg on the ground, and shift some of your weight to it as you allow the other leg to descend.
- Switch positions with your partner, and repeat.
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1. Handstand Hold
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- Intermediate
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2. Hack Squat
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3. Handstand Walk
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4. Partner Sit Up Hi-Five
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5. Bent Over Shoulder Stretch
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6. Dumbbell Shoulder Press
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7. Air Squats
92.1 mSCORESWAPPED 1 TIMESAir Squats are a bodyweight variation of Squats. Like other variations, this is a compound exercise that primarily targets the quadriceps. Without any added resistance this is easily one of the most beginner friendly exercises out there. It’s a great way to start building strength, and working your way towards more advanced variations.
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8. Dumbbell Underhand Front Raise
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26.2 mSCORESWAPPED 1 TIMESPartner Plank and Reach is a compound, bodyweight exercise that primarily targets your core. This exercise involves getting into a plank position while facing your partner. The added component of reaching out to touch your partner’s hand adds instability to the movement, necessitating greater core engagement and making it a more challenging variation of the standard plank.
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10. Seated Dumbbell Rear Delt Raise
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