Wall Kick-Up Progressions

Progressions

1. 01

   Pike Leg Raises

   • Start in a pike position: hands and feet closer together than in dogstand

   • Place shoulders centered above hands (closer to vertical position)

   • Knees can be bent (not for hamstring stretching)

   • Slowly raise one leg towards the ceiling

   • Lower the leg back down

   • Alternate legs

   • Maintain balance and control throughout the movement

   • Repeat for desired number of repetitions

2. 02

   Pike Hops

   • Begin in a pike position: hands and feet close, shoulders centered above hands

   • Bend your knees slightly

   • Push through your hands and perform a small hop, lifting both feet off the ground

   • Aim to lift your hips higher with each hop

   • Land softly back in the starting position

   • Maintain control and balance throughout the movement

   • Gradually increase hop height as you progress

   • Repeat for desired number of repetitions

3. 03

   Pike Wall Kick-Up

   • Start in a pike position: hands and feet close, shoulders above hands

   • Back facing a wall, about forearm's length away

   • Kick one leg up towards the wall,keep legs split

   • Aim to get one foot to touch the wall

   • Focus on pushing through the bottom leg and using the kick's momentum

   • If you touch the wall, push back down leading with you trail leg

   • Lower your legs back down to the starting position

   • Alternate leading legs with each attempt

   • Repeat for desired number of repetitions

4. 04

   BTW Kick-Ups

   • Stand facing a wall, about forearm’s length away

   • Bend forward and place your hands shoulder-width apart on the ground

   • Keep your arms straight

   • Kick one leg up towards the wall, followed by the other, keeping legs spltit

   • Aim to get your body vertical with your foot touching the wall

   • Focus on a controlled, powerful kick to reach the handstand position

   • When you touch the wall, close your legs and the handstand position against the wall

   • To come down, slowly lower one leg at a time

   • Alternate kicking legs with each attempt

   • Repeat for desired number of repetitions

Common mistakes

• Kicking up with too much momentum
• Arching the lower back (banana handstand)
• Sinking into the shoulders
• Bending the elbows
• Hands placed too far from the wall
• Not closing legs once on the wall