Move from a plank into a wall-facing inverted hold by walking your feet up the wall and your hands toward the wall; this emphasizes shoulder loading while the core stabilizes the body.
How to do the Wall Walk#
- Start in a high plank with hands under your shoulders and your feet touching the base of the wall.
- Walk your feet up the wall while simultaneously walking your hands closer to the wall in small steps.
- Continue until your chest or face is near the wall and your shoulders are stacked over your wrists.
- Hold the top position for the target time while keeping a tight core and straight line from shoulders to feet.
- Reverse the motion by slowly walking your hands away from the wall and lowering your feet back to the starting plank.
Muscles worked#
- Primary: Front delts (Anterior Deltoid), Side delts (Lateral Deltoid), Abs (Rectus Abdominis)
- Secondary: Chest (Pectoralis Major), Triceps (Triceps Brachii), Traps (Trapezius), Upper back (Rhomboids & Middle Trapezius)
Common mistakes#
- Allowing the hips to sag instead of keeping a straight line.
- Walking the hands too quickly and losing control.
- Bending the elbows and shifting load away from the shoulders.
- Forcing your head into the wall at the top instead of keeping a neutral neck.
