What is Elevated Pike Hold Against Wall?

Elevated Pike Hold Against Wall is an easy bodyweight static hold where you walk your feet up a wall into a tucked inverted V while pressing your back to the wall. It primarily targets shoulders, triceps and upper back, improving core stability and shoulder endurance for beginners.

How to Do Elevated Pike Hold Against Wall

  1. Set up: Stand facing away from the wall with hands on the floor shoulder-width apart and your back lightly touching the wall for initial contact and safety.
  2. Walk feet up: Slowly walk your feet up the wall while walking your hands slightly toward the wall until your hips lift and your body forms an inverted V.
  3. Adjust alignment: Keep a slight knee bend, press your back into the wall and set shoulders by pulling shoulder blades down and back to protect the joint.
  4. Engage core: Brace your core, push through your palms and maintain even breathing to hold tension while avoiding neck tension or shoulder shrugging.
  5. Descend safely: To finish, walk your feet back down the wall while moving hands back, lowering your hips gradually. Rest before repeating or increasing hold time.

Muscle Groups

Triceps, Chest, Shoulders, Trapezius, Forearm, Back

Description

Begin facing away from the wall, hands on the floor, and your back against the wall. Walk your feet up the wall, allowing a slight bend in your knees, until your body forms an inverted V shape. Engage your core and shoulders for stability, pressing your back into the wall. Hold the position with control, emphasizing balance. To finish, walk your feet back down the wall.

Tips:

Gradually increase hold duration as strength and balance improve.
Ensure precise body alignment with your back against the wall.
Use the wall for support and safety during the exercise.

Movement Group

Push

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Elevated Pike Hold Against Wall?

This exercise builds shoulder stability, triceps endurance and upper-back engagement while improving core control and balance. It’s low-impact, helps prepare for handstand variations, and reinforces proper overhead alignment for pressing movements.

What common mistakes should I avoid when doing this exercise?

Common errors include shrugging the shoulders, collapsing the midline, locking rigid hips or forcing extension. These increase strain and reduce benefits. Focus on pressing your back to the wall, slight knee bend, active shoulder packing and steady breathing.

How can I progress or regress the Elevated Pike Hold Against Wall?

To progress, increase hold duration, raise foot height on the wall or work toward freestanding pike holds and wall handstand practice. To regress, lower foot elevation, use an elevated surface for hands, or shorten hold times for better control.