Wall sprawl

The wall sprawl is a bodyweight exercise targeting the shoulders, although numerous other muscles are recruited to complete the exercise. From an all-fours position, you kick up onto the wall, then back down. It's a serious cardiovascular challenge that is usually performed as part of a fat-loss or athleticism-focused workout.


  1. Serious shoulder work to stay in a handstand position
  2. Builds the muscles of the legs and core
  3. Serious cardiovascular challenge and calorie burn

Wall sprawl Images


Wall sprawl Instructions

Wall sprawl muscle diagram
  1. Begin by standing with your feet arms distance away from the wall. Turn so that your back is facing the wall. Position your feet so that they are shoulder-width apart and place your hands on the floor with your shoulders stacked over your hands and wrists. Keep your knees bent and your hips back. This will be your starting position.
  2. Jump your feet back, quickly touching the wall with your feet. Make sure to keep your hips up and back flat.
  3. Return to the starting position before standing all the wall up. This is one repetition. Complete for the recommended number of repetitions or time.