Handstand
Learn how to do the Handstand with proper form and technique. This body weight exercise primarily targets your Triceps, with secondary emphasis on Shoulders, Core.
How to Do the Handstand
Follow these steps to perform the Handstand with correct form:
- 1Find an open space with enough room to perform a handstand.
- 2Place your hands on the ground shoulder-width apart, fingers pointing forward.
- 3Kick your legs up towards the wall, using your core and shoulders to maintain balance.
- 4Once in a handstand position, engage your triceps to support your body weight.
- 5Hold the handstand for as long as you can maintain balance.
- 6To come down, slowly lower your legs back to the ground.
- 7Repeat for the desired number of repetitions.
Handstand Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- body weight
- Body Part
- upper arms
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 1–2 days
- Weekly Frequency
- 2–4 sessions per week
- Why
- Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
Sets & Reps by Goal
Strength
- Sets
- 3–4
- Reps
- 5–8
- Rest
- 90–120 s
Isolation movements can be trained with moderate loads for strength, though peak strength expression is secondary to compound lifts.
Hypertrophy
- Sets
- 3–5
- Reps
- 10–20
- Rest
- 45–90 s
Isolation exercises shine in the 10–20 rep range with a 2-second eccentric. Taking the final set close to failure drives maximum hypertrophic stimulus.
Endurance
- Sets
- 2–4
- Reps
- 20–30
- Rest
- 20–45 s
Light-load, high-rep isolation work is useful for rehab, joint health, and pump-focused training.
Which Workout Splits Include Handstand?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Arms Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Handstand work?
The Handstand primarily targets your Triceps. Secondary muscles worked include Shoulders, Core. This makes it an effective exercise for developing your upper arms.
Do I need equipment for the Handstand?
No. The Handstand is a bodyweight exercise that requires no equipment. You can perform it anywhere with enough space.
How do I perform the Handstand with proper form?
Start by Find an open space with enough room to perform a handstand. Place your hands on the ground shoulder-width apart, fingers pointing forward. Kick your legs up towards the wall, using your core and shoulders to maintain balance. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Handstand?
For most people, allow 1–2 days between sessions targeting the same muscle group. That translates to 2–4 sessions per week. Small muscles like the biceps, triceps, and calves have a limited cross-sectional area and are already engaged during compound pulling and pressing. They typically recover in 24–48 h, making 2–4 direct sessions per week feasible (Israetel, 'Scientific Principles of Strength Training').
What are the best sets and reps for the Handstand?
It depends on your goal. For strength: 3–4 sets of 5–8 with 90–120 s rest. For hypertrophy (muscle growth): 3–5 sets of 10–20 with 45–90 s rest. For endurance: 2–4 sets of 20–30 with 20–45 s rest.
Which workout splits is the Handstand best for?
The Handstand fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Arms Day). It is classified as a push, upper movement.
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