Which muscles does the handstand hold work?

The handstand hold mainly works your shoulders. It also involves your abs.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the handstand hold in SweatByte?

Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Handstand Hold: how to do it and muscles worked

The handstand hold mainly works your shoulders, with help from your abs. You need bodyweight (no equipment).

Muscles worked

Main

Shoulders

Helping

How to do the handstand hold

1
Place your hands about shoulder-width apart on the floor, around a foot from a wall. Kick one leg up, then the other, until your heels rest against the wall.
2
Push the floor away with your arms, with your elbows locked, and squeeze your glutes and abs so your body is straight. Look at your hands and hold for 20 to 30 seconds.
3
Breathe steadily and keep your ribs tucked. Come down by lowering one leg at a time with control.

Form tip: Stop the hold if your wrists hurt or your back arches like a banana; build up time gradually and keep your head neutral.

Common questions

Which muscles does the handstand hold work?: The handstand hold mainly works your shoulders. It also involves your abs.
What equipment do I need for the handstand hold?: You need bodyweight (no equipment).
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the handstand hold in SweatByte?: Add it to a routine or a workout. Log how long you hold or perform each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More shoulders exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.