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Wall Walks

Wall Walks

Wall Walks are a challenging and dynamic exercise that engage multiple muscle groups, including the shoulders, core, and upper body. As the name suggests, this exercise involves walking your hands up a wall while maintaining a plank or push-up position with your feet on the ground. Wall Walks are a fantastic way to target your upper body strength, while also improving your balance, stability, and overall body control. One of the key benefits of Wall Walks is the engagement of the shoulder muscles, particularly the deltoids and trapezius. By placing your hands on the ground and slowly walking up the wall, you are essentially performing an inverted push-up motion, which helps to build strength in these muscles. Additionally, Wall Walks require a strong core to stabilize your body as you move from a horizontal to a vertical position, making it a great exercise for developing core stability. Another advantage of including Wall Walks in your workout routine is the increased demand on your upper body and core muscles, which can enhance your overall physical performance. Whether you're an athlete looking to improve your functional strength, a fitness enthusiast aiming for a full-body workout, or someone simply wanting to challenge yourself, Wall Walks are an excellent exercise choice. It's important to note that Wall Walks require a certain level of upper body strength, so it's crucial to progress gradually and listen to your body. As with any exercise, proper form is key to maximizing the benefits and minimizing the risk of injury. Ensure your core remains engaged throughout the movement and your wrists are aligned with your shoulders. In conclusion, Wall Walks are a fantastic exercise that target multiple muscle groups, particularly the shoulders, core, and upper body. Whether you're looking to build strength, enhance your stability, or challenge yourself, incorporating Wall Walks into your fitness routine can provide numerous benefits. However, it's always recommended to consult with a fitness professional before attempting any new exercise, especially if you have any pre-existing health conditions or concerns.


  • Start in a standing position facing a wall, with your feet hip-width apart.
  • Place your hands on the floor, shoulder-width apart, and walk your feet up the wall until your body is in an inverted V position.
  • Slowly start to walk your hands towards the wall while walking your feet down the wall, aiming to get your body in a handstand position against the wall.
  • Once your body is in a handstand position, slowly walk your hands away from the wall, allowing your body to come down towards the floor.
  • Continue walking your hands away from the wall until you are in a plank position with your feet against the wall.
  • From the plank position, slowly walk your hands back towards the wall while walking your feet up the wall, returning to the inverted V position.
  • Finally, walk your hands back towards the wall and walk your feet down to return to the starting position.
  • Repeat the exercise for the desired number of repetitions.

Tips & Tricks

  • Maintain a strong plank position throughout the movement.
  • Engage your core muscles to maintain stability.
  • Start by practicing against a wall before progressing to more challenging variations.
  • Focus on controlling your breathing throughout the exercise.
  • Ensure that your hands are placed firmly on the ground to provide stability.
  • As you walk your feet up the wall, aim to maintain a straight line from your wrists to your hips.
  • Keep your neck neutral and avoid straining or staring at the ground.
  • Gradually increase the intensity and duration of your wall walks to build strength and endurance.
  • Listen to your body and modify the exercise as needed to avoid any pain or discomfort.
  • Consider incorporating wall walks into a well-rounded workout routine that includes cardio, strength training, and flexibility exercises.

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