What muscles does the Wall Walk work?

The Wall Walk mainly works the front delts, abs and full body.

What equipment do you need for the Wall Walk?

None: it is a bodyweight exercise.

How many sets and reps of the Wall Walk?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Wall Walk?

Band Front Raise, Band Overhead Press, Band Shoulder Dislocates and Barbell Overhead Press work the same main muscle.

Wall Walk

From a plank with feet at a wall, walk the feet up and hands in toward the wall, then reverse under control.

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See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Front delts, Abs, Full body
Equipment: Bodyweight
Movement: Full body

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the front delts, for when the bodyweight is taken or you want a change.

Questions

What muscles does the Wall Walk work?: The Wall Walk mainly works the front delts, abs and full body.
What equipment do you need for the Wall Walk?: None: it is a bodyweight exercise.
How many sets and reps of the Wall Walk?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Wall Walk?: Band Front Raise, Band Overhead Press, Band Shoulder Dislocates and Barbell Overhead Press work the same main muscle.

Program it for your clients

Coaches add the Wall Walk to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

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