Handstand

Explanatory Video(2)

Description

An advanced bodyweight exercise that involves balancing on the hands, targeting the shoulders and core.

Difficulty & Category

Intermediate
Isometric

Affected Muscles

Deltoid (Anterior)
Deltoid (Lateral)
Triceps Brachii
Rectus Abdominis
Trapezius (Upper)
Pectoralis Major
Transversus Abdominis

Body Areas

Shoulders
Arms
Core
Back
Chest

Similar Exercises

Handstand shrugs focus on scapular elevation while in an inverted position, which is essential for a stable handstand. 1\\. Start in a handstand position (facing the wall is recommended for better alignment and safety). 2\\. Keep your arms completely locked out at the elbows throughout the entire movement. 3\\. Lower your body slightly by allowing your shoulders to 'sink' towards your ears (scapular depression). 4\\. Push hard through your palms to shrug your shoulders upwards towards the ceiling as high as possible (scapular elevation). 5\\. Hold the peak contraction briefly before repeating. Maintain a hollow body position and keep your core engaged.
Dynamic
Intermediate
The Tucked Wall Handstand is an exercise that builds shoulder strength and balance. Begin by positioning yourself in a wall-supported handstand, ensuring your hands are shoulder-width apart. From here, tuck your knees towards your chest, creating a compact, balanced position. Focus on keeping your core engaged and your back straight. Hold the position for as long as you can maintain good form. This exercise helps prepare for freestanding handstands and improves upper body stability.
Isometric
Intermediate
Skill
The handstand pushup is an advanced bodyweight exercise that targets the shoulders, triceps, and upper chest. To perform this exercise, start in a handstand position against a wall for support. Your hands should be shoulder-width apart, and your body should be in a straight line from head to heels. Lower your body by bending your elbows until your head nearly touches the ground, then push back up to the starting position. Keep your core engaged and maintain balance throughout the movement. This exercise requires significant upper body strength and balance.
Dynamic
Advanced
Skill
The Press to Handstand is an advanced calisthenics exercise that requires strength, balance, and control. Begin in a standing position with your feet together. Bend forward at the hips, placing your hands shoulder-width apart on the ground. Engage your core and shift your weight onto your hands. With control, lift your legs off the ground, keeping them straight, and press them upwards into a handstand position. Maintain a tight core and straight body line as you hold the handstand. To return, lower your legs with control back to the starting position.
Dynamic
Advanced
A transition from a crowstand to a handstand, requiring shoulder, arm, and core strength.
Dynamic
Intermediate
A dynamic exercise starting in a plank position and walking the feet up a wall while walking the hands closer to the wall, transitioning into a handstand position. Great exercise for learning to handstand while building strength an getting used to being upside down.
Dynamic
Intermediate
Balance on your hands with legs spread wide in a 'V' shape. Push actively through your shoulders to keep your body elevated and your weight centered over your palms. Keep your core tight and glutes engaged to prevent your hips from sagging. Look slightly forward between your hands to maintain balance and keep your legs locked with toes pointed.
Isometric
Intermediate
Skill
The forearm stand, also known as Pincha Mayurasana, is an inversion that focuses on shoulder strength, stability, and core control. To perform it, place your forearms on the ground, shoulder-width apart and parallel. Distribute your weight evenly across your palms and forearms. Walk your feet toward your elbows, lifting your hips high into a 'Dolphin' position. Engage your core and kick or press up into a vertical position. Ensure your shoulders are stacked directly over your elbows and actively push into the ground to avoid sinking into the joint. Keep your legs squeezed together and your core tight to maintain a straight line and prevent excessive arching in the lower back.
Isometric
Intermediate
Skill
  1. Begin in a deep squat with your feet close together and hands placed firmly on the floor in front of you, shoulder-width apart.
  2. Spread your fingers wide and press through your palms to create a stable base.
  3. Lift your hips high and place your knees on the back of your triceps, as close to your armpits as possible.
  4. Lean forward, shifting your center of gravity over your hands. Keep your gaze forward rather than straight down to help with balance.
  5. Gently lift one foot off the floor, then the other, bringing your big toes to touch.
  6. Engage your core and push the floor away, rounding your upper back slightly. Hold for as long as possible while maintaining steady breath.
Isometric
Intermediate
Skill
Start in a solid handstand position. Slowly lower your forearms toward the ground by bending at the elbows and shifting your weight slightly backward until your elbows and forearms rest on the floor (entering a forearm stand). From this position, lean forward and explosively push through your palms to extend your arms and return to the starting handstand position. Ensure your core remains tight throughout the entire movement to maintain balance and prevent arching in the lower back.
Dynamic
Advanced
Skill
The handstand to planche eccentric is a high-level transition that builds extreme shoulder strength. Start in a stable handstand. Gradually shift your weight forward by leaning your shoulders past your wrists while simultaneously lowering your legs. The key is to keep your arms completely locked out and your elbows straight. Maintain a hollow body or straight line position with your core fully engaged. Control the descent as slowly as possible until you reach a horizontal planche position. Ensure your scapulae remain protracted (pushed apart) throughout the movement.
Dynamic
Advanced
Skill
Start in a tucked position on the parallettes or floor. Lean forward, placing your shoulders on the bars (or ground) while keeping your elbows tucked. Slowly lift your hips over your shoulders and extend your legs vertically. Maintain a tight core and engage your glutes to keep the body in a straight line. Focus on balance and controlled breathing.
Isometric
Intermediate
Skill

Regressions

The handstand kickup is the fundamental way to enter a freestanding handstand. 1\. Start in a standing lunge position with your arms reaching overhead. 2\. Lean forward and plant your hands on the ground, shoulder-width apart, about a foot in front of your lead foot. 3\. Simultaneously kick your back leg (the 'kicking' leg) upward while pushing off the ground with your front leg (the 'jumping' leg). 4\. Aim to bring your hips over your shoulders. 5\. As your legs reach the vertical position, bring them together and engage your core and glutes to find balance. Keep your elbows locked and push the floor away actively throughout the movement.
Dynamic
Intermediate
Skill
The Back to Wall Handstand is an excellent exercise for building upper body strength and improving balance. To perform this exercise, start by standing with your back against a wall. Kick your legs up while keeping your core engaged and your body straight. Ensure that your hands are shoulder-width apart and firmly planted on the ground. As you ascend, focus on pushing through your shoulders and keeping your head neutral. Hold the position for as long as you can, maintaining control and stability. This exercise primarily targets the shoulders, triceps, and core, making it a great addition to any strength training routine.
Isometric
Intermediate
Last updated: 3/6/2026