What is Handstand Kick Ups?

Handstand Kick Ups are an easy calisthenics exercise that trains kicking into a vertical handstand. You push through the shoulders and engage the core while the legs kick up. It primarily targets shoulders, triceps, upper back and core, building balance, shoulder strength and controlled entry to handstand.

How to Do Handstand Kick Ups

  1. Start in Plank: Begin in a high plank with hands shoulder-width, fingers spread, shoulders stacked over wrists; engage core and squeeze glutes to keep body rigid.
  2. Position One Leg: Lift one leg, bend the knee and prepare to kick; keep the grounded foot planted and eyes focused on a spot between your hands for alignment.
  3. Controlled Kick: Drive through the grounded foot, kick the bent leg upward while pushing through shoulders and straightening hips; use a small explosive but controlled movement.
  4. Find Balance: Shift weight onto hands, fully extend both legs overhead aiming for vertical; engage core and shoulders, press through fingertips to correct balance.
  5. Controlled Descent: If losing balance, lower one foot to the floor or tuck and cartwheel out; descend slowly to avoid wrist strain and maintain shoulder control.

Muscle Groups

Triceps, Chest, Core, Shoulders, Trapezius, Forearm, Glutes, Back

Description

Begin in a plank position with your hands placed shoulder-width apart. Lift one leg off the ground, bending at the knee. Using the grounded foot, kick upward while simultaneously pushing through your shoulders. As you kick, shift your weight onto your hands and the kicking foot. Extend both legs overhead, aiming to reach a vertical handstand position. If necessary, practice a controlled descent by bringing one foot back to the ground first.

Tips:

Start near a wall for support and practice kicking up with control.
Focus on balance and gradually increase height as you gain confidence.
Engage your core and shoulders for stability during the kick-up.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Handstand Kick Ups?

Handstand Kick Ups build shoulder and triceps strength, improve core stability, balance and body awareness, and train safe entries into a handstand. They're a convenient bodyweight drill to develop control, scapular strength and confidence before holding freestanding handstands.

What common mistakes should I avoid when doing Kick Ups?

Common mistakes include overkicking, arching the lower back, failing to engage shoulders and core, poor wrist alignment, and using a frantic swing. These increase injury risk; practice controlled, small kicks near a wall and focus on shoulder press and hollow body positioning.

How can I progress or find alternatives to Handstand Kick Ups?

Progress by practicing wall kick-ups, handstand holds against the wall, and shorter controlled hops. Alternatives include pike push-ups, wall walks, elevated-feet planks and donkey kicks. Add shoulder mobility and scapular-strength drills before attempting freestanding handstands.