A Typical Session
22 Min
Warm-up
5m
Main Set
12m
Cooldown
5m
7 kcal
/ min (est.)
3 × 20-30s hold
sets × reps
Why this exercise
Difficulty: Advanced
Builds incredible shoulder strength and stability with an isometric hold against the wall.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
20-30s hold
Rest
90s
How to Perform
- 1.Face away from the wall and place hands on the floor shoulder-width apart.
- 2.Walk your feet up the wall until your body is nearly vertical.
- 3.Hold the position with arms straight and core tight.
- 4.Walk back down carefully when finished.
Pro Tips
- •Start with a lower angle if you're a beginner.
- •Keep arms locked and shoulders engaged.
- •Focus on controlled breathing throughout.
Equipment
Wall
Safety
Don't attempt if you have wrist, shoulder, or blood pressure issues.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.