Handstand ProBalance · At the wall
Wall split-leg balance
You kick up with your back to the wall and your legs in a split: one leg goes toward the wall, the other stays in front. Only the toes of your back leg touch the wall, and you look for your balance in your fingers, leaning on the wall as little as you can.
The split is the easiest shape for finding your balance, because your center of gravity sits lower than with your feet together. It's the shape of the freestanding split handstand, with the wall behind you to catch anything that goes past vertical.
- Family
- Balance
- Equipment
- A wall
- Type
- Hold
Train this exercise in the app
How to do it
- Back to the wall, hands on the floor about 30 cm from it, kick up and split your legs.
- Keep only the toes of your back leg on the wall, legs straight.
- Push tall and find your balance in your fingers: their pressure is what stops you from drifting toward the wall.
- Once the position holds, try toe taps against the wall during the hold. That's the alternating taps drill.
- Once you feel comfortable, place your hands further from the wall.
Two mistakes to avoid
Leaning on the wall. The foot against the wall takes some of your weight, and you're holding the position thanks to it without realizing it. Keep the contact light, just the tip of your toes, so your fingers do the work. To check, lift your toe a centimeter off the wall: if you tip toward the wall straight away, you were leaning on it.
Bending your legs. When the balance gets hard, your knees bend and the split closes up without you meaning to. Lock your legs straight and keep them apart, since that's what lowers your center of gravity and makes the position easier.
A coach in your ear
Upside down, you can't read a screen. In the app, a voice guides you through the exercise and tells you what to fix right when you need it. For example, when your weight drifts toward the wall:
“Rebalance pushing in your hands and fingers”
Train this exerciseRelated exercises
Wall split-leg alternating tapsWith your back to the wall and your legs split, you tap one foot, then the other, and balance on your own in between.
Split handstandThe handstand without a wall, one leg forward and one back, like scissors.
Heel pullsBack to the wall, heels resting on it, you push through your fingers to lift them off and find the tipping point.All exercises: the catalog