Wall Walk

Body region

• Shoulders
• Core
• Arms

Muscles

Main

• Deltoid
• Triceps

Helps

• Pectoralis Major
• Serratus Anterior
• Trapezius

Holds

• Erector Spinae
• Rectus Abdominis
• Transversus Abdominis
• Gluteus Maximus

Technique

1. Lie face down with your toes against the base of a wall and hands under your shoulders in a push-up position.
2. Walk your feet up the wall as you walk your hands back toward it in small steps.
3. Continue until your chest is close to the wall and your body is nearly vertical, arms straight.
4. Hold briefly with ribs tucked and glutes tight.
5. Walk your hands forward and feet down the wall in the same small steps to return to the floor.

Cues

• Take small, controlled steps with the hands.
• Push the floor away to keep your shoulders open.
• Keep the body in a long line with no sag in the lower back.

Common mistakes

• Letting the lower back arch and the ribs flare.
• Taking big hand steps that overload the wrists.
• Going up before you are strong enough to hold a plank.
• Bending the elbows on the way down and crashing to the floor.

Alternatives

• Handstand
• Handstand Push-Up
• Box Pike Push-Up