Also known as: inverted plank walk, walk-up plank, handstand prep walk, shoulder walk-up

What is Wall Walks?

Wall Walks are a bodyweight drill where you walk your feet up a wall from plank into an inverted position then return under control. They primarily target shoulders, triceps and core with secondary work for chest and back. Difficulty: easy - progress gradually for stability.

How to Do Wall Walks

  1. Start plank: Begin in a high plank with hands shoulder-width and feet against the wall; brace your core and keep a flat back to protect the spine.
  2. Set feet: Place feet on the wall and take small steps to find stability; engage core and press through shoulders before beginning to ascend.
  3. Walk up: Walk your feet higher while moving hands toward the wall, keeping straight arms and a tight midline; stop if you feel shoulder pain.
  4. Hold position: Briefly hold the inverted A-frame with neck neutral and shoulders packed; focus on scapular control, steady breathing and controlled tension.
  5. Walk down: Reverse slowly by walking hands away from the wall as feet lower; control the descent, keep core engaged and return softly to high plank.

Muscle Groups

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

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 strength, triceps endurance and core stability while improving body awareness and inverted comfort. They enhance scapular control and upper-body conditioning using bodyweight, supporting handstand progression and functional pushing strength.

What common mistakes occur during wall walks?

Common mistakes include collapsing the core, flaring elbows, hyperextending the neck, rushing the movement, and letting hips sag. Fix these by slowing down, engaging core and shoulders, and maintaining a straight line between hips and shoulders.

How can I progress or find easier alternatives to wall walks?

Progress by increasing walk height, holding the inverted position longer, or adding slow tempo and scapular elevation. Easier options include incline plank walks, elevated-feet plank, wall-assisted pike holds, and shoulder taps for pressing and core control.