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Handstand Progression

8 levels · Push exercise

Progress to a freestanding handstand and handstand walking.

1

Wall Plank

Level 1

Plank position with feet on the wall above you. Builds shoulder stability.

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2

Pike Hold

Level 2

From downward dog, lift your hips and hold.

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3

Wall Walk

Level 3

Walk your feet up a wall while walking your hands in.

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4

Chest-to-Wall Handstand

Level 4

Kick up facing the wall, chest touching it.

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5

Wall Handstand

Level 4

Kick up with back to the wall for balance support.

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6

Shoulder Taps

Level 5

In a wall handstand, lift one hand to tap the opposite shoulder.

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7

Freestanding Handstand

Level 7

Hold a handstand away from the wall without support.

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8

Handstand Walk

Level 9

Walk on your hands in a freestanding handstand.

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Build a full program with this progression as the main movement, plus antagonists and stabilizers.