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Also known as: Wall knee handstand.

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Technique

  1. Start in a Chest-to-wall handstand position, with your hands placed a small step away from the wall, and only your feet touching the wall.
  2. While keeping the legs together, bend at the knees to bring them down and get your thighs close to your chest.
  3. Hold that position for time.

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Form tips

  • Try to maintain alignment between your trunk and your arms.
Risks
  • If you fall forward, move one hand forward and carthweel out of the position. If you can’t do that, tuck your chin and round your back to do a Forward roll to avoid falling flat on your back.

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Muscles

Strength

Primary

  • Back
  • Serratus anterior
  • Shoulders
  • Neck

Secondary

  • Forearms
  • Lower trapezius
  • Serratus anterior
  • Posterior deltoid
  • Upper trapezius
  • Levator scapulae

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Equipment

Free Wall
Free Wall

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Appears in

Joint movements
Shoulderflexion backward
Wristflexion
trains stretches

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Progressions

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Tuck handstand

Advanced
e109

Wall L-handstand

Intermediate

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Regressions

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Chest-to-wall handstand

Novice
e0qu

Wall straddle handstand shoulder taps

Intermediate
e108

Wall T-handstand

Intermediate
e106

Wall tuck handstand slide

Intermediate
e0d0

Wall handstand heel pulls

Intermediate
e0d4

Wall handstand toe pulls

Intermediate
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