Handstand

How to do it

Place your hands shoulder-width apart on the floor with fingers spread wide. Step one foot in front and kick up with the other leg, driving both legs overhead until your body is aligned vertically. Engage your core and squeeze your legs together to maintain balance. Hold the inverted position for the desired time, using a wall for support if needed, and then carefully lower your legs back to the ground.

1. 1Kick up into a controlled handstand, feeling your shoulders, wrists, and core supporting your inverted body
2. 2Engage your glutes and legs to create a straight line from hands to toes
3. 3Breathe calmly and use your fingers to balance and make small adjustments

Common mistakes

• ×Don't arch your back or allow your ribs to flare; aim for a hollow body position
• ×Avoid dumping all your weight into your wrists; distribute through your hands and fingers
• ×Don't hold your breath or kick up recklessly; build up your balance gradually

Muscles worked

The handstand mainly works the front delts, triceps, forearms, upper abs, and side delts, with the lower abs, upper chest, upper traps, and obliques assisting.

• Front DeltsPrimary
• TricepsPrimary
• ForearmsPrimary
• Upper AbsPrimary
• Side DeltsPrimary
• Lower AbsSupport
• Upper ChestSupport
• Upper TrapsSupport
• ObliquesSupport
• Lower TrapsMinor