What is Wall assisted handstand kick ups?

Wall assisted handstand kick ups are a medium-difficulty calisthenics move where you kick into a vertical handstand facing the wall for support. It primarily targets the shoulders, triceps, forearms and core while improving balance, shoulder stability and inverted control.

How to Do Wall assisted handstand kick ups

  1. Set hand placement: Place hands shoulder-width on the floor about 6–12 inches from the wall, fingers spread. Stack shoulders over wrists, engage core and lock elbows for stability.
  2. Prepare position: Step one foot forward and hinge at the hips into a slight pike. Keep eyes on the floor, shoulders active, and the supporting foot ready to push.
  3. Kick up gently: Drive the kicking leg upward with controlled force while the other leg follows. Use a small, measured kick to reach vertical—avoid overkicking or panicking.
  4. Tap wall lightly: Aim to gently touch the wall with toes for balance. Keep arms straight, core braced, shoulders pressed up and breathe steadily to maintain control.
  5. Controlled descent: Lower one leg back down slowly while maintaining shoulder engagement. Finish with both feet on the floor and reset to avoid wrist or shoulder strain.

Muscle Groups

Triceps, Core, Shoulders, Forearm

Description

Perform the Wall-Assisted Handstand Kick-Ups facing the wall with arms extended overhead. Initiate by kicking one leg upward, using the other for balance. Propel yourself into a vertical handstand, lightly tapping the wall for stability. Descend in a controlled manner, lowering one leg at a time to the starting position. Focus on rhythmic movements, balance, and engage your core throughout the exercise.

Movement Group

Push

Required Equipment

None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of wall assisted handstand kick ups?

They build shoulder strength, triceps and forearm endurance, and a stronger core while improving balance, proprioception and confidence upside down. They also prepare you for freestanding handstands and vertical pushing skills.

What common mistakes should I avoid when kick ups?

Avoid overkicking, bent elbows, collapsing shoulders, and looking away from the floor. Don’t rely on the wall too aggressively—control the kick and descent to protect wrists and shoulders.

How can I progress or regress this exercise?

Regress with pike holds, wall walks, or elevated plank-to-handstand drills. Progress to longer wall holds, single-leg holds, freestanding kick ups, and eventually handstand push-up variations once stability is consistent.