How to do Shoulder Stand

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Difficulty: Hard

Impact Level: Normal

Target Body Parts: abs, triceps, biceps, upper back, lower back, shoulders, quadriceps


Lay on the floor with your knees bent to the sky and your feet near to your Glutes. Have your arms flat to the floor overhead. Use your core strength and your shoulders pushing down into the floor to pike your feet overhead, taking your hips off the floor. Use your hands to support the lower back and then slowly raise your legs upwards, only going as far as they feel comfortable. Over time you will be progressing towards having hips directly above shoulders and ankles directly above hips so your body (excluding head) makes a straight vertical line. Ensure your belly is active and you are pushing down with your shoulders throughout. To come out brace your belly and try to lower slowly without your head raising up off the floor.

How to make Shoulder Stand easier

Have your feet overhead and your hips forward of the shoulders so instead of a straight vertical line your body makes a sideways ‘V’ shape from the side.

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