Box Walks

How to Do Box Walks

Box Walks are a full-body movement that mainly targets your shoulders, core, and upper body coordination. Your feet stay elevated on a stable box while your hands walk forward into a plank or push-up position, then walk back into a pike. This is a great progression for building strength and control for wall walks and handstands.

Step-by-Step Guide to Properly Execute Box Walks

1. Starting Position

• Place your feet hip-width apart on top of a sturdy box or platform
• Walk your hands forward on the floor until your body forms an upside-down “L” shape (hips high, arms reaching forward, legs elevated)

2. Downward Walk

• Slowly walk your hands forward on the floor
• Lower your upper body into a plank or push-up position
• Keep your legs straight and core engaged to avoid sagging

3. Upward Walk

• Reverse the motion by walking your hands back toward the box
• As your hands move closer, push your hips up to return to the pike position

Tips for Proper Form

• Move slowly and stay in control—don’t rush the motion
• Keep your core tight to prevent your hips from dropping
• Maintain straight legs as much as your flexibility allows
• Keep your feet planted and stable on the box
• Breathe: inhale on the way down, exhale on the way back up

Benefits of Box Walks

• Builds shoulder and upper body strength
• Strengthens the core and improves trunk stability
• Increases hamstring and hip flexibility
• Enhances body control and coordination
• Helps prepare for wall walks and handstands

Box walks are a great regression for the wall walks that build the strength and control for handstands.

Common Mistakes to Avoid

• Letting hips sag in the plank position
• Moving too fast and losing control
• Using an unstable or wobbly box
• Flattening out instead of returning to the pike position
• Holding your breath during the movement

Exercises to Pair With Box Walks

• Wall Walks – More advanced version; feet climb the wall as you walk hands toward it
• Pike Push-Ups – Great for shoulder strength in the same pike position
• Shoulder Taps (from plank) – Improves core and shoulder stability
• Plank to Downward Dog Transitions – Builds mobility and core strength
• Handstand Holds (against a wall) – Practice balance and strength directly related to handstands