What muscles are used in a handstand?
How long is a piece of string.
To some extent you could say that the entire body is used.
But we can do better than that.
As some muscles play a more important role than others.
My full Youtube video on the subject can be found here :
https://youtu.be/UQI-okwLDCk?si=sg03Qt_9rBkRFcbz
Knowing what muslces are used for what associated action can help you identify the puzzle piece that you are struggling with. It can then be worked on in ioslation. Before being integrated back into your skills practice.
So this is useful apart from answering the classic bro question at the gym. “What muscles does that build?”😄
Different styles of handstand will change certain elements of this. So for reference I will be covering the modern day, acrobatic straight line handstand. What most current circus handbalancers perform. (And what we can most easily build some epic skills on top of)
From the ground up 🙌🏽
The wrist flexors. Balancing using our hand. One of our primary means of balance in handstand. As they correct overballancing or falling over. Its similiar to how we use our ankle and foot to keep ourselves upright.
Flexor Carpi Ulnaris , Flexor Carpi Radialis , Palmaris longus, Flexor Digitorum Superficialis (Finger flexor which assists)
The Triceps. Which extend and straighten the arms. Yes you can do a handstand with bent elbows, but with zero tricep engagement your head would be on the floor!
Triceps brachii
The Shoulder elevators. Which provide our vertical push : This kinda helps us create a hip joint out of our shoulder joint. Both are a ball and socket joints but the hip is rather encased in bone. Where as the shoulder sits in a very shallow socket, thus through muscluar engagement we create stability that allows up to perform handstands safely and effectively.
Rhomboids, Trapezius, Levator scapula.
Honourable mention to the the four muscles that form the rotator cuff. The primary role of the rotator cuff is to stabilise the shoulder joint. Strengthen them!
supraspinatus, infraspinatus, subscapularis, and teres minor.
The Shoulder flexors. For opening the shoulder angle to form a 180 degree line with the torso and legs. Very important when positioning our shoulder over the hand and achieving a straight, efficient line.
Anterior deltoid, coracobrachialis, and pectoralis major.
The Shoulder Extensors. For Closing the shoulder angle in tandem with flexion, extension helps us adjust and correct our shoulder position. You will notice both playing a part most obviously during a handstand entry such as a press handstand.
Posterior deltoid, latissimus dorsi, and teres major.
Scapula protraction. Provides horizontal push : though not strictly a handstand, this is very noticeable during a planche and present but less so in a press handstand or kick up. Particular at the beginning of these movements when the shoulder angle is more closed.
Serratus anterior and pectoralis minor.
Hip adduction. For keeping the legs together : A minor but nonetheless significant Action.
Aadductors magnus, brevis, and longus, pectineus and gracilis.
The Hip extensors. For Opening the hips angle. If you could not extend your hips to stack the lower limbs over your torso, in line with the shoulders and hands you would be in trouble. In this way the hips extensors also contribute to balance and line re-correction. Addiontally Squeezing your butt helps to stablize the hips.
Gluteus maximus and the hamstrings.
The Hip flexors. Opposite to hip extension is flexion or closing the hip angle: Used when we do press handstands, entries and also used to make lower body line corrections and adjustments. Much like the hip extensors.
iliacus, psoas major, rectus femoris and sartorius. Pectineus.
The quads. Our firepower for the "jump variations" of handstand entries. They also allow us to straighten our legs which means we have one less hinge to manage whilst balancing and also straighter, cleaner lines.
Rectus femoris; the vastus lateralis; the vastus intermedius; the vastus medialis.
The Abdominals. Help with Posterior pelvic tilt or tucking the hips under : Which also helps stabilize and flatten the spine. Creating a bridge of tension between the lower and upper limbs. Though core development is often over emphasized in relation to handstand, without any core muscles whatsover or zero engagement, a handstand would not be possible. We would be flopping all over the place and unable to keep the spine stabilised and vertical.
Rectus abdominus, internal and external obliques, transverse abdominus, Pyramidalis.
So have a think about your own handstands struggles. For example not being able to active your glutes or tuck your hips under. You could then work on pelvic tilt articulations and glute bridges seperate from your handstand. There are many examples of this. Spend some time reflecting on your needs and be your own pro active problem solver. For a free mini handstand master class hit the link below ⭐️😊
