Strength Training · Calisthenics · Gymnastics
Handstand
A handstand is a freestanding balance on your hands with your body upside down over straight arms. It trains shoulder strength, body control, and balance.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Higher injury risk
- Rest 1 min 30 sec
How to do it
- Start in a short lunge with your arms overhead.
- Place your palms shoulder-width apart on the floor with your fingers spread.
- Kick your rear leg upward with a small push from your front foot.
- Bring your trailing leg beside your leading leg.
- Hold your hips over your shoulders and hands with your arms straight.
- Split your legs back toward a lunge position.
- Lower your leading foot to the floor.
- Return to standing.
Form cues
- Push the floor away
- Use gentle fingertip pressure to balance
- Keep breathing during the hold
Common mistakes
- Kicking past verticalUse a smaller entry kick so you can stop your legs above your hands.
- Arching your lower backTighten your abdomen and glutes to keep your ribs aligned with your pelvis.
- Craning your neckLook at the floor between your hands without lifting your chin.
Safety
Losing balance or having your arms give way can cause a fall onto your head, neck, or shoulders. Repeated attempts under fatigue can also overload your wrists.
- Use a clear, firm, padded practice area with landing space on both sides; avoid thick, unstable padding under your hands.
- Use an experienced spotter until you can control your entry, hold, and exit independently.
- Learn a sideways step-out with assistance before attempting freestanding holds alone.
- End each attempt before your arms begin to buckle or your balance corrections become uncontrolled.
If you have wrist, shoulder, or neck pain, dizziness when inverted, or a condition affected by inversion, get advice from a physiotherapist or doctor before practicing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Landing Mat
- Spring Floor
Sets and reps
- Sets
- 3–5
- Target
- 5–15 seconds
- Rest
- 1 min 30 sec
Use a wall-assisted version if you cannot yet hold the freestanding position consistently.