Alternating Toe Touches

Wall walks are a demanding exercise that strengthens the shoulders, chest and core while improving balance. The exercise involves walking up the wall with your feet while keeping your body in a plank position, making it great for building upper body strength and preparing you for more advanced exercises like handstands.

Correct form and technique

How to perform a wall walk with the correct technique:

  1. Start in a plank position with your feet placed against the wall and your hands directly under your shoulders.
  2. Press your hands into the floor and start walking your feet slowly up the wall as you walk your hands closer to the wall, keeping your body in a straight line.
  3. When you get as close to the wall as possible, stop for a moment and keep your balance.
  4. Then walk your hands back, slowly lowering your feet to the floor to return to the plank position.

Focus on keeping your core tight and your back straight to avoid swaying in your lower back.

Common errors

Avoid these common mistakes during wall walks:

  • Back sway: Keep your core engaged to avoid arching your back too much when walking up the wall.
  • Too fast pace: Perform the exercise slowly and controlled to avoid loss of balance and ensure proper muscle activation.
  • Hip height: Avoid letting the hips drop too much, this weakens core activation and can make the exercise less effective.

Modifications and variations

Here are some ways to adapt wall walks to your level:

  • Beginners: Start by walking only halfway up the wall, or do the exercise with a lower wall to reduce the intensity.
  • Advanced: Increase the difficulty by adding a push-up at the bottom of each repetition, or hold the position close to the wall for longer.

Number of repetitions and sets

Perform 3-5 repetitions for 3-4 sets , depending on your level. Focus on maintaining good technique throughout the exercise.

Breathing technique

Breathe in as you go up the wall, and breathe out as you go back down. Correct breathing technique helps maintain balance and stability in the core.

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