How to do the Headstand
- Kneel with forearms on the floor, hands clasped around the back of your head.
- Walk your feet in until your hips rise over your shoulders.
- Press through your forearms and lift both legs to vertical.
- Hold a straight line, then lower your legs under control.
Full technique — 7 steps
- Kneel and place your forearms on the floor with elbows about shoulder-width apart.
- Join your hands and rest the top of your head on the floor, cupped by your hands.
- Straighten your legs and walk your feet toward your head until your hips rise over your shoulders.
- Press your forearms into the floor so most of your weight stays off your head.
- Lift both legs together under control until your body is vertical.
- Tighten your stomach, squeeze your glutes, and keep your ribs in line with your pelvis.
- Hold the position, then lower your legs under control and kneel back down.
Common mistakes
- Letting the head take the weight
- Elbows sliding out too wide
- Arching through the lower back
- Using swing to enter position
- Kicking up past vertical
Form cues
- Push forearms through floor
- Weight on forearms, not head
- Squeeze legs together
- Keep ribs down
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Medicine ball
Quick answers
What muscles does the Headstand work?
Primary: Abs 8/10, Front delts 7/10. Also works: Traps 6/10, Lower back 6/10, Obliques 5/10, Triceps 4/10.
When should I do the Headstand in a workout?
Accessory. Goes after the main lifts. ≈ 6 min with rest.
How many sets and reps of the Headstand?
Strength: 3–4 sets of 15–30 reps, rest 1 min 30 s, 3 reps in reserve. Muscle growth: 2–3 sets of 20–40 reps, rest 1 min 15 s, 3–4 reps in reserve. Endurance: 2–3 sets of 30–60 reps, rest 1 min, 4 reps in reserve.
What can I do instead of the Headstand?
Medicine ball: Medicine Ball Overhead Boat Hold.
