Move forward on your hands while inverted, using small shoulder-driven steps to travel. The movement is shoulder-dominant and stresses upper-body stability.
How to do the Handstand Walk#
- Kick up or press into a handstand with your arms straight and shoulders stacked over the wrists.
- Brace your core and glutes to hold a straight, hollow body line from shoulders to toes.
- Shift weight into your fingertips and actively press through the shoulders before lifting each hand to step forward.
- Take small, controlled hand steps and keep your gaze between your hands to help maintain balance.
- If you lose control, bail safely by stepping or cartwheeling out, and practice with a spotter or against a wall when learning.
Muscles worked#
- Primary: Front delts (Anterior Deltoid), Side delts (Lateral Deltoid), Triceps (Triceps Brachii)
- Secondary: Abs (Rectus Abdominis), Traps (Trapezius), Upper back (Rhomboids & Middle Trapezius), Forearms (Forearm Flexors & Extensors (incl. Brachioradialis))
Common mistakes#
- Allowing the shoulders to collapse instead of actively pressing.
- Taking overly large hand steps that disrupt balance.
- Dropping the head or looking away from the space between the hands.
- Letting the lower back arch instead of keeping a straight, hollow line.
