What is Wall Walks?

Wall Walks are a controlled bodyweight movement that transitions from plank to an inverted A-frame against a wall. They primarily target shoulders, triceps and core while engaging chest, traps and forearms. Difficulty: Easy—ideal for beginners developing shoulder strength and core stability. Perform slowly to maintain alignment and reduce injury risk.

How to Do Wall Walks

  1. Start in plank: Begin in a high plank with feet touching the wall, hands shoulder-width apart, shoulders stacked over wrists and core braced.
  2. Walk feet up: Slowly walk your feet up the wall while keeping hips lifted, moving hands toward the wall to increase the inverted angle.
  3. Move hands forward: Continue moving your hands forward in small steps, keeping elbows soft and core tight until your body forms an inverted A-frame.
  4. Hold with control: Pause briefly at a comfortable height, breathe evenly, maintain scapular stability and avoid overarching the lower back.
  5. Walk back down: Reverse the movement by walking hands away from the wall and lowering your feet with control until you return to the starting plank.

Muscle Groups

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

Description

Begin in a plank position with your feet against a wall, hands placed shoulder-width apart. Walk your feet up the wall, moving your hands toward the wall as you walk. Continue walking until your body is in an inverted position, forming an A-frame with your torso and legs. Reverse the movement by walking your hands away from the wall and bringing your feet back down. Return to the starting plank position, maintaining control throughout the movement.

Tips:

Engage your core for stability during the entire exercise.
Use a wall for support and to control the level of difficulty.
Progress gradually, increasing the height of the wall walk as you gain strength and confidence.
Movement Group: Push
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of Wall Walks?

Wall Walks build shoulder and triceps strength, improve core stability and scapular control, and increase upper-body endurance. They also improve body awareness and serve as a progressive step toward handstand work and overhead pressing.

What common mistakes should I avoid when doing Wall Walks?

Avoid arching the lower back, letting hips sag, rushing the movement, flaring the elbows, or placing hands too narrowly. Failing to brace the core or control descent raises injury risk; move slowly and focus on alignment.

How can I progress or modify Wall Walks?

Modify with knee-assisted walks, partial-height walks, or elevated plank holds. Progress by walking higher up the wall, increasing hold time, practicing controlled negatives, or moving toward wall-assisted handstand drills under supervision.