Knee Tuck Jumps

Wall walks are an advanced bodyweight exercise that strengthens shoulders, chest, core muscles and improves balance and body control. The exercise involves going up and down a wall using hands and feet, and requires great stability in the upper body. This is an effective exercise to build up to more demanding skills such as handstands.

Correct form and technique

How to perform wall walks correctly:

1. Start in a plank position with your feet against the wall and your hands placed directly under your shoulders.
2. Push yourself up off the floor and start walking your feet up the wall as your hands move closer to the wall.
3. Continue walking your feet up until your body is almost vertical to the wall.
4. Hold the position for a few seconds, then slowly lower back down to the starting position.

Focus on keeping your core engaged throughout the movement to avoid arching your back.

Common errors

Avoid these mistakes during wall walks:

• Dropped hips: Make sure the hips are kept stable and do not drop during the movement.
• Fast movement: Perform the exercise slowly and controlled to build strength in the shoulders and core.
• Back sway: Engage the core to avoid straining the lower back.

Modifications and variations

Adapt wall walks to your fitness level:

• Beginners: Start by walking up the wall to a comfortable height before walking back down, gradually increasing your range of motion.
• Advanced: Go all the way up to the wall and hold the position for a few seconds to further challenge your balance and strength.

Number of repetitions and sets

Perform 3-5 repetitions in 2-3 sets as part of a workout to strengthen your upper body and core.

Breathing technique

Breathe in as you go up, and breathe out as you go back down. This helps keep the body stable and controlled during the movement.