Have you done a handstand or tried to do one and felt your arms, shoulders, even your abs yell for help?
I know the feeling. My entire body’s work at that time amazed me. The first handstand I did caused it.
Handstands build strength starting at the fingertips, and from the fingers, wrists, arms, shoulders, back, waist, buttocks, thighs, calves, and toes.
Knowing movement of each muscle group helps you avoid injury and improve form.
You do activate muscles when you’re upside-down. This is about how to get strong in the right places. Here’s exactly which muscles get in on the action when you go upside-down.
Upper Body Muscles Engaged in a Handstand
Your upper body carries the load in a handstand. Multiple muscle groups work together to support your weight and keep you balanced.
Shoulder Muscles (Deltoids)
Your shoulders do most of the heavy lifting in a handstand. The deltoids bear your entire body weight while keeping your arms stable.
These muscles work constantly to keep you balanced and help you hold that straight line from your wrists to your toes. Without strong deltoids, your handstand will wobble and collapse.
Upper Back Muscles (Trapezius & Erector Spinae)
Your upper back muscles work hard to keep everything in place. The trapezius lifts and stabilizes your shoulder blades.
Meanwhile, the erector spinae runs along your spine and stops it from arching or collapsing. These muscles act like support beams for your entire upper body.
Chest Muscles (Pectoralis Major & Minor)
Your chest muscles might surprise you here. They don’t push you up, but they stabilize your shoulders from the front.
The pectoralis major and minor help control your arm position and keep your shoulders from rolling forward. This support is key for holding a solid handstand.
Latissimus Dorsi
These large back muscles keep your arms pressed close to your ears. The lats maintain proper alignment and prevent your arms from flaring out to the sides.
When your lats are engaged, your handstand looks cleaner and feels more stable.
Core Muscles Activated During Handstands
Your core acts as the control center for your handstand. These muscles keep your body tight and prevent you from bending in the wrong places.
Abdominal Muscles (Rectus Abdominis & Obliques)
Your abs work overtime to create what’s called a hollow body position. The rectus abdominis and obliques prevent your lower back from sagging or arching too much.
They keep your torso stable and help you stay balanced. Strong abs mean better posture and a cleaner handstand line.
Lower Back Muscles
Your lower back muscles balance out the work your abs are doing. They maintain spinal stability and keep your spine in a neutral position.
Too much or too little engagement here can throw off your entire handstand.
Hip Flexors and Inner Thigh Muscles
These muscles keep your legs squeezed together and pointing straight up. Your hip flexors pull your legs into alignment with your torso.
The inner thigh muscles stop your legs from splaying apart. Together, they create that clean, pencil-straight look you see in perfect handstands.
Lower Body Muscles in a Handstand
Your legs might not touch the ground, but they’re far from relaxed. The muscles in your lower body play a crucial role in keeping you stable.
Your glutes, quads, and calves all stay engaged to maintain that straight vertical line. When these muscles are active, they prevent your legs from wobbling or bending at the knees. This tension travels up through your body and helps your core stay tight.
Think of your legs as an extension of your core. Engaged leg muscles make balance easier and reduce the workload on your upper body. A handstand with loose legs is much harder to hold than one with fully active lower body muscles.
Supporting Muscles and Joints
Several smaller muscle groups and joints work behind the scenes to keep your handstand stable and safe.
Wrists
Your wrists support your entire body weight in a handstand. They need both strength and mobility to handle this load without getting injured.
Weak or stiff wrists can lead to pain and instability. Building wrist strength before attempting handstands is essential for long-term practice.
Elbows
Your elbows must stay locked and straight throughout the handstand. The muscles around your elbow joints work to maintain this position.
Any bend in your elbows makes balance much harder and puts extra strain on your shoulders. Straight arms create a solid foundation from your hands to your shoulders.
Glutes
Your glute muscles do more than just keep your legs active. They stabilize your hips and prevent your pelvis from tilting forward or backward.
When your glutes are squeezed tight, your entire body forms a stronger vertical line. This engagement connects your lower body to your core for better overall control.
How Handstand Muscles Work Together
A handstand is not about one muscle doing all the work. It’s about coordination between your entire body.
Your upper body bears the weight while your core keeps you from bending or arching. At the same time, your lower body stays tight to maintain alignment. When one area is weak, the other muscles have to work harder to compensate.
Think of it like a team effort. Your shoulders, core, and legs all have specific jobs. When they work in sync, holding a handstand feels controlled and stable. This coordination is what separates a shaky handstand from a solid one.
Tips to Strengthen Handstand Muscles
Building strength for handstands takes focused training on specific muscle groups. Here are the best exercises to get you there.
- Start with regular push-ups and progress to handstand push-ups against a wall. Add bench press to build raw shoulder and chest power.
- Practice arm circles, shoulder dislocations with a band, and wall slides to keep your shoulders mobile and stable.
- Hold planks for 30 to 60 seconds and practice hollow body holds to mimic the exact handstand position. Add leg raises for lower ab strength.
- Perform wrist curls with light weights and practice wrist mobility drills on all fours to prepare your wrists for bearing weight.
- Add tricep exercises like dips and close-grip push-ups to strengthen the muscles around your elbows.
- Spend five minutes warming up your wrists before each workout to prevent injury and build long-term joint health.
Conclusion
For handstands, your shoulders must act as your weight-bearing base, your core must maintain your straight shape, and your toes must be engaged, even if you never give them a second thought.
Every muscle from top to bottom has a role. It has a role to play in this.
A good handstand requires your muscles to work together like a team however this takes time. Begin with some basic strength-building exercises, do not try to rush it.
I work on a handstand weekly. I’m always trying to get stronger in it and more stable within it.
Truly your body is going to thank you for taking it slow and training smart. Practice more, show patience and your skills will grow.
Frequently Asked Questions
Do handstands build muscle?
Yes, handstands build muscle in your shoulders, arms, and core. Regular practice increases strength and endurance in these areas over time.
What is the hardest part of doing a handstand?
The hardest part is maintaining balance and full-body tension at the same time. Your shoulders also bear significant load, which can be challenging for beginners.
How long should I hold a handstand?
Beginners should aim for 10 to 30 seconds. As you get stronger, work up to holding for 60 seconds or more.
Can handstands improve posture?
Yes, handstands strengthen your back and shoulder muscles, which support better posture. They also teach body awareness and proper alignment.
Are handstands safe for everyone?
Handstands are generally safe but not recommended if you have wrist, shoulder, or neck injuries. Consult a doctor if you have any concerns before starting.
