What's Up With Wallwalks?

May 20, 2024

 by Thomas Sampson

When it comes to versatile and effective exercises, wall walks often fly under the radar. This dynamic movement not only challenges your strength but also improves your balance and coordination. Here's why wall walks should be a staple in your fitness routine:

Full-Body Workout

Wall walks engage multiple muscle groups simultaneously. Starting from a prone position and walking your feet up the wall while moving your hands closer to the wall recruits your shoulders, chest, arms, core, and legs. This makes it an excellent full-body workout that can be incorporated into various training programs.

Core Strength and Stability

Maintaining a straight body line as you walk up the wall demands significant core engagement. Your abdominals, obliques, and lower back muscles work hard to stabilize your body, enhancing overall core strength and stability. A strong core is essential not only for athletic performance but also for everyday activities.

Shoulder and Upper Body Strength

Wall walks are particularly effective for building shoulder strength and endurance. The movement requires a strong push from your arms and shoulders as you elevate your body against gravity. Over time, this can lead to improved upper body strength, beneficial for other exercises and daily tasks requiring upper body power.

Improves Balance and Coordination

As you walk your feet up the wall and bring your hands closer, maintaining balance becomes increasingly challenging. This exercise demands precise coordination between your upper and lower body, enhancing your proprioception – your body’s ability to sense its position in space. Improved balance and coordination can translate to better performance in sports and other physical activities.

Progression to Advanced Movements

Wall walks serve as a great progression exercise for more advanced movements like handstand push-ups and handstand walks. They help build the necessary strength, balance, and confidence needed to perform these complex skills safely and effectively.

Functional Fitness

Incorporating wall walks into your routine contributes to functional fitness, which is the ability to perform everyday activities with ease. The exercise mimics movements that require pushing, climbing, and stabilizing, making it highly practical for real-life scenarios.

Tips for Performing Wall Walks

  1. Start Slow: Begin with a few reps and gradually increase as you build strength and confidence.
  2. Maintain Form: Keep your core tight and avoid sagging your hips to prevent lower back strain.
  3. Use a Partner: If you’re new to wall walks, having a spotter can provide safety and guidance.


Wall walks are a powerful exercise that offers numerous benefits, from enhancing core strength to improving balance and coordination. By integrating wall walks into your workout routine, you can achieve a more well-rounded fitness level and prepare your body for more advanced movements. Give wall walks a try and experience the full-body benefits for yourself!


Coach Tom CFL-3, USAW-2, Sports nutritionist