Quick Answer
Wall Walk is a advanced strength exercise that targets your shoulders and core. It uses only your bodyweight. Start in a push-up position with your feet against a wall.
Video Tutorial
How to Perform the Wall Walk
- 1
Start in a push-up position with your feet against a wall.
- 2
Walk your feet up the wall while simultaneously walking your hands backward toward the wall.
- 3
Continue until your chest is close to the wall, then reverse the movement back to the starting position.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Keep ribs down and lats engaged — this keeps tension on the core, not the hip flexors.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Wall Walk isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Wall Walk work?
The Wall Walk primarily works your shoulders and core. Secondary muscles include the chest and triceps.
What equipment do I need for the Wall Walk?
The Wall Walk needs no equipment — just your bodyweight. You can perform it at home or at the gym as long as you have what's listed.
Is the Wall Walk suitable for beginners?
The Wall Walk is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Wall Walk should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Wall Walk every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders and core more frequently, alternate harder and easier variations and keep overall weekly volume moderate.