Blog Fitness Pilates Wall Pilates Wall Walks: A Comprehensive Guide

Wall Walks: A Comprehensive Guide

Welcome to the comprehensive guide on core strengthening with an unconventional twist- Wall Walks. Did you know that strong core muscles play an important role in promoting good posture and reducing lower back pain? It’s true! The benefits of core strengthening exercises are unlimited (2). And wall walks, in particular, are an excellent way to engage your entire body and strengthen your core. If you are ready to take your fitness game to the next level and challenge your core, this guide is for you! In this guide, we will begin by discussing the basics of wall walks and why they are beneficial for core strengthening. We’ll also cover the correct form and safety measures that you should consider before starting this exercise. Finally, we will explore some variations of wall walks and some progressions that you can use to further challenge your core.

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What Is A Wall Walk Exercise?

Wall walk exercise is a functional movement that involves starting from a plank position on the floor, then walking your feet up against a wall while keeping your arms extended. Once your feet are on the wall, you will begin walking your hands closer to the wall while keeping your feet in place, eventually reaching a vertical position, or close to it.

This is a challenging exercise that recruits several muscle groups, including your shoulders, chest, abs, and legs. Wall walks can be done with or without additional weight, making them a versatile exercise that can be adjusted to fit any fitness level.

Wall Walks Muscles Worked

Wall walks are a compound exercise that targets multiple muscle groups. Here are the primary muscles worked during wall walks, along with their benefits:

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Wall walks predominantly target the deltoids, which consist of three muscle heads: anterior, medial, and posterior. Strengthening the shoulders can improve your posture, reduce the risk of shoulder injuries, and improve upper body mobility.


The triceps are primarily responsible for elbow extension. During wall walks, the triceps work hard to maintain proper form and prevent joint stress. Strengthening the triceps can improve upper body strength, assist in performing daily activities involving pushing/pulling movements, and may help prevent elbow injuries.

Read More: Squat, Throw, Catch: The Wall Ball Workout Guide You Need To Gain Muscle And Lose Fat

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The chest muscles, specifically the pectoralis major, are activated during the ascending phase of the wall walk. Strengthening the chest can improve upper body strength, assist in pushing/pulling movements, and may reduce the risk of injuries such as rotator cuff tears.

Core Muscles

The wall walk demands a lot of stabilization from the core muscles, including the rectus abdominis, transverse abdominis, and obliques. Strengthening the core can improve posture, reduce the risk of lower back pain, and enhance overall stability, balance, and control.

Legs And Glutes

During the ascending phase of the wall walk, the quadriceps, hamstrings, and glutes are all activated. Strengthening these muscles can improve lower body strength and stability, which can be beneficial in many daily activities, including walking and standing for prolonged periods.

How To Do Wall Walks For Beginners

Sure, here is a step-by-step guide on how to do wall walks for beginners:

  1. Start in a plank position with your feet roughly shoulder-width apart and your hands directly under your shoulders.
  2. Slowly walk your feet towards the wall while keeping your hands in place until you reach a 45-degree angle.
  3. Move one hand closer to the wall while shifting your weight to the other hand.
  4. Move your other hand towards the wall while maintaining your balance on one hand.
  5. Repeat the hand-walking process until you reach a vertical position, with your chest against the wall.
  6. Hold the position for a few seconds and then walk your hands back down to the starting position.
  7. Complete for the desired number of repetitions.
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Here are some additional tips to keep in mind while doing wall walks:

  1. Make sure to keep your core tight throughout the movement to avoid sagging.
  2. Take your time and focus on maintaining proper form rather than speed.
  3. Keep your head and neck in a neutral position and avoid looking up or down.
  4. Aim for a smooth, controlled motion, rather than jerky movements.

Start with a smaller range of motion and gradually increase your range of motion as you become more comfortable with the exercise. Remember to listen to your body and adjust the exercise according to your fitness level. Once you feel comfortable with the basics, you can increase the difficulty by adding weight or performing handstand pushups against the wall.

wall walks

Wall Walks Alternatives

There are three types of wall walks:

  • Standard Wall Walk: In the standard wall walk, you start in a plank position, then walk your feet up against the wall while keeping your arms extended. Once your feet are on the wall, you will begin walking your hands closer to the wall while keeping your feet in place, eventually reaching a vertical position and then walk back down.
  • Plank to Pike Wall Walk: In this variation, you start in a plank position facing away from the wall, then walk your hands out until you are in a pike position, with your hips in the air. From there, you walk your hands back towards the wall, until you reach a fully vertical position with your chest against the wall.
  • Handstand Wall Walk: This is the most advanced and challenging variation of wall walks. In handstand wall walks, you start in a handstand position facing away from the wall and then walk your hands towards the wall, moving your feet up the wall as you go until you reach a fully vertical position.
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Each variation of wall walks offers unique benefits and challenges, making them all excellent exercises to add to your fitness routine. Start with the standard wall walk, and gradually work your way up to more advanced variations as you improve your strength and stability.

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wall walks

Are Wall Walks A Good Exercise?

Without a doubt, wall walks are an excellent exercise that offers numerous benefits (1). Let’s dive into the reasons why you should make wall walks part of your regular workout regimen.

Full Body Workout

Wall walks are a functional movement that involves your arms, shoulders, chest, abs, and legs muscles simultaneously.

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As you climb upward, your core muscles must work hard to prevent your hips from sagging or overarching, which helps to strengthen your entire midsection.

Additionally, the exercise demands a great deal of stabilization from your shoulders and triceps, making it an effective upper-body workout.

Improved Core Strength

As mentioned, wall walks are an effective exercise for strengthening your core muscles. The exercise does an excellent job of targeting the rectus abdominis, transverse abdominis, and obliques, which can help improve stability and balance.

Enhanced Flexibility And Mobility

Wall walks also help to target the muscles responsible for upper body mobility, improving shoulder flexibility, and thoracic spine extension. If you sit for prolonged periods or struggle with shoulder mobility, incorporating wall walks into your routine can help alleviate the discomfort associated with these issues.

Increased Cardiovascular Endurance

While wall walks are not necessarily a cardiovascular workout, they can still improve your heart health. The exercise requires a lot of energy, which causes your heart rate to increase, giving you an opportunity to improve your cardiovascular endurance.

Better Body Control

Wall walks demand a great deal of body control and coordination. The exercise requires you to maintain proper form while moving through different positions, which can translate into improved balance and stability in everyday activities.

Stress Less, More Happy

Lastly, wall walks provide an excellent way to reduce stress and anxiety while improving mental health. The challenge of the exercise combines physical and mental aspects and gives the feeling of accomplishment once completed, boosting self-confidence and positivity.

Read More: The Ultimate Wall Angel Exercise Guide: Techniques, Benefits & Muscles Worked

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wall walks

What Are The Benefits Of A Handstand Wall Walk?

Performing Handstand Wall Walks offers several additional benefits compared to other wall walks. Here are some of the ways Handstand Wall Walks can benefit your fitness routine:

  • Increased Upper Body Strength: Handstand wall walks target the shoulders, upper back, chest, and triceps. By making your upper extremities work against gravity, you’ll develop significant upper body strength.
  • Improved Core Strength: The core muscles work overtime to maintain balance and proper form while performing the handstand wall walk. This exercise is a fantastic way to build functional core strength.
  • Enhanced Balance: Handstand wall walks require your body to maintain a stable position on your hands and develop body control.
  • Improved Confidence: Mastering the handstand wall walk can boost self-confidence and self-esteem, making future exercises seem less daunting.
  • Shoulder Flexibility: Regularly performing handstand wall walks can lead to better shoulder flexibility and mobility, which can improve athletic ability and reduce the risk of certain injuries.

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Incorporating wall walks into your workout routine can have numerous benefits, including improved upper body strength, core stability, enhanced flexibility and mobility, and reduced risk of injuries.

Whether you are a beginner or an advanced fitness enthusiast, wall walks offer versatile exercises that can be adjusted to your fitness level. Additionally, with different variations of wall walks, you can customize your workouts to target specific muscle groups effectively.

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This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!


  1. 5 Benefits of Compound Exercises (2016,
  2. The real-world benefits of strengthening your core (2012,
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