Shoulders · Bodyweight
Handstand Walk
How to do the handstand walk, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Expert
- Logged as
- Reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Kick up into a handstand with your hands shoulder-width apart and your body stacked vertically, using a wall only if needed. Once balanced, shift your weight onto one hand and take a small step with the other, then continue walking your hands forward in short, controlled moves. Stay tight through your core and legs so your body holds a straight line as you travel.
- 1Shoulders, wrists, and core working hard to support your inverted body
- 2Weight shifting hand to hand as you step
- 3Glutes and legs squeezed to hold a straight line
Common mistakes
- Arching your back or letting your ribs flare
- Dumping all your weight into your wrists
- Taking big, uncontrolled steps that throw off your balance
Muscles worked
The handstand walk 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
- GlutesMinor
Kovo programs the handstand walk for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.