Wall walk: How to Do It, Muscles Worked

Step by step

Lie face down, toes at the wall, hands under your shoulders.
Push up, then walk your feet up the wall as your hands walk closer.
Pause with tight abs, then walk back down slowly.

What you should feel

Work in your shoulders and core as you hold yourself near the wall. Your lower back should not sag or ache.

Common mistake

Letting your lower back sag; squeeze your abs and glutes, and walk up less far.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Front shoulders Side shoulders

Helps

Triceps Abs Upper back Forearms

Equipment

Body weight

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Seated dumbbell pressFront shoulders, Side shoulders

Landmine pressFront shoulders, Chest

Dumbbell shoulder pressFront shoulders, Side shoulders

Arnold pressFront shoulders, Side shoulders

Half-kneeling one-arm pressFront shoulders, Side shoulders

Overhead pressFront shoulders, Side shoulders

Questions

What muscles does the wall walk work?

Wall walk mainly works your front shoulders and side shoulders. It also helps your triceps, abs, upper back, and forearms.

Can I do the wall walk at home?

Yes. You only need your body weight and a little floor space.

How many sets and reps of the wall walk?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition.

More exercises for your front shoulders

Wall walk