Wall Walk
Walking the feet up a wall into a handstand. Shoulder and core strength. It works mainly the front deltoid, with help from the triceps, chest and abs.
In Flawless, Gold, the third of eight ranks, starts at 10 reps in one set for men aged 23–39 and 8 for women.
How to do Wall Walk
- Start in a push-up position with the feet against the base of a wall.
- Walk the feet up the wall while walking the hands back towards it, keeping the core tight and the body straight.
- Stop when you are close to a handstand with the chest near the wall, and hold for a moment.
- Walk the hands forward and the feet down with control back to the push-up position; that is one rep.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Front deltoid | Deltoideus anterior |
| Secondary | Triceps | Triceps brachii |
| Secondary | Chest | Pectoralis major |
| Secondary | Abs | Rectus abdominis |
Muscle data from StrengthLog.
Why do it
- Maximum shoulder strength from bodyweight alone
- Balance and full-body control
- Wrists and core work the whole time
Rep standards for Wall Walk
| Rank | Men | Women |
|---|---|---|
| Bronze | start | start |
| Silver | 5 | 4 |
| Gold | 10 | 8 |
| Platinum | 15 | 12 |
| Diamond | 20 | 16 |
| Obsidian | 25 | 20 |
| Painite | 30 | 24 |
| Antimatter | 50 | 40 |
Numbers are reps in one set, for ages 23–39.
Flawless ranks Wall Walk by the most reps you managed in one set; the rank updates after every workout. Women’s limits are 20 % lower than men’s. For other ages the app lowers every limit: by 8 % under 23 and from 40 to 49, by 18 % in your 50s, 28 % in your 60s and 38 % from 70.
Similar exercises
Questions
What muscles does Wall Walk work?
It works mainly the front deltoid, with help from the triceps, chest and abs.
How do you do Wall Walk?
Start in a push-up position with the feet against the base of a wall. Walk the feet up the wall while walking the hands back towards it, keeping the core tight and the body straight. Stop when you are close to a handstand with the chest near the wall, and hold for a moment. Walk the hands forward and the feet down with control back to the push-up position; that is one rep.
How many reps of Wall Walk is good?
In Flawless, Gold starts at 10 reps in one set for men aged 23–39 and 8 for women, Diamond at 20 and 16.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.