How to do a Partner Handstand
Reviewed by Jim Parker, CPT, B.A. Kinesiology
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.
Alternatives & Variations to Partner Handstand
1. Handstand Hold
20.8 mSCORESWAPPED 14 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. Hack Squat
90.1 mSCORESWAPPED 10 TIMESHack Squat is a variation of squats that utilizes a specific machine to add resistance. Like other squat variations, this exercise primarily targets your quads. The use of a machine can assist you by redistricting your range of motion more than with the use of free weights, as well as adds more stability to the movement.
3. Bent Over Shoulder Stretch
13.5 mSCORESWAPPED 1 TIMESBent Over Shoulder Stretch is a flexibility exercise targeting the shoulders. By leaning forward and allowing your arms to hang or extend out in front of you, you can achieve a deep stretch in your shoulder muscles. This exercise is excellent for improving shoulder mobility, relieving tension, and preparing for overhead or upper body exercises.
4. 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.
5. Partner Sit Up Hi-Five
19.6 mSCORESWAPPED 1 TIMESPartner Sit Up Hi-Five is a variation on the standard Sit Up. This bodyweight exercise primarily targets the core muscles. By adding a hi-five with a partner at the top of each rep, you introduce a fun, interactive element that can also help with coordination and motivation. This is a great variation for engaging with a partner while working on core strength and stability.
6. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 1 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.
7. Dumbbell Underhand Front Raise
33.8 mSCORESWAPPED 1 TIMESDumbbell Underhand Front Raise is a variation on the more standard Front Raise. Similar to other Front Raise variations, this is an isolation exercise that primarily targets the shoulders, particularly the anterior deltoid (front of the shoulder). By using an underhand grip, you can engage a slightly different portion of the shoulder muscles, which adds variety to your shoulder training and can help improve overall muscle development.
8. Partner Plank and Reach
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.
9. Seated Dumbbell Rear Delt Raise
82.4 mSCORESWAPPED 1 TIMESSeated Dumbbell Rear Delt Raise is an isolation exercise that primarily targets the rear deltoids (back of the shoulder). By performing this exercise while seated, you add more stability, preventing body sway to assist with the lift. The use of dumbbells ensures equal load distribution between sides, helping identify and correct strength imbalances, making it excellent for isolated shoulder training.
10. Underhand Rear Delt Raise
33.9 mSCORESWAPPED 1 TIMESUnderhand Rear Delt Raise is an isolation exercise that primarily targets the posterior deltoids (back of the shoulder). The underhand grip shifts the focus slightly, allowing better muscle activation in the rear delts. This exercise is excellent for rounding out shoulder workouts, preventing imbalances, and improving shoulder stability as well as enhancing posture.