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
FAQ About Box Walks
Box walks mainly target your shoulders and core. Your arms, chest, and upper back help control the movement as you lower into a plank, while your core keeps your body stable. Your hamstrings and hips are also engaged, especially as you return to the pike position.
Yes, as long as you have decent core strength and shoulder mobility. Start with a low box and focus on moving slowly with good form. If a full walk into plank is too challenging, shorten the range by walking your hands only part of the way down until you build strength.
Use a box that allows your hips to be above your shoulders when you're in the pike position. For most people, something around knee to mid-thigh height works well. The box should always be stable and secure to avoid slipping.
Box walks are a regression (easier version) of wall walks. In box walks, your feet stay on a box while your hands move. In wall walks, your feet climb a wall while your hands walk closer to it. Box walks help you build the strength and coordination needed for the more advanced wall walk movement.
