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Upper Arms · Body Weight
Headstand
Headstand is an advanced compound strength exercise that works the triceps (upper arms), with the upper back, forearms and hip flexors assisting. It needs only a mat. A typical prescription is 4-5 sets of 4-8 reps, and it burns about 7.3 calories per minute.
- Target
- Triceps
- Body part
- Upper Arms
- Equipment
- Body Weight
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 4-5 × 4-8
- Calories / min
- ≈ 7.3 kcal
Primary muscles
- Triceps · Triceps Brachii
- Shoulders · Anterior Deltoids
- Core · Rectus Abdominis, Transversus Abdominis
Secondary muscles
- Upper Back · Trapezius, Rhomboids
- Forearms · Forearm Flexors, Forearm Extensors
- Hip Flexors · Iliopsoas
How to do Headstand
- Place your forearms on the floor and clasp your hands behind your head, resting the crown of your head on the floor. Lift your hips and extend your legs together behind you.
- Bend both knees and draw them toward your chest as you stack your hips above your shoulders.
- Straighten both legs upward until your body forms a vertical line, then pause briefly.
- Bend your knees, lower them toward your chest, and extend your legs behind you to return to the starting position.
Form tips
- Press firmly through your forearms to reduce pressure on your head and neck.
- Engage your core to control the raising and lowering phases.
- Practise near a wall until you can maintain balance safely.
- Exhale as you raise your legs and inhale as you lower them.
Headstand alternatives
More triceps exercises
Headstand FAQ
What muscles does Headstand work?
Headstand mainly works the triceps in the upper arms (Triceps Brachii, Anterior Deltoids, Rectus Abdominis and Transversus Abdominis). The upper back, forearms and hip flexors work as secondary muscles.
What equipment do you need for Headstand?
You need only a mat.
How many sets and reps of Headstand should I do?
Start with 4-5 sets of 4-8 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Headstand good for beginners?
It's rated advanced, so it's best left until you have a solid base of strength and technique.
How many calories does Headstand burn?
About 7.3 calories per minute for a person of around 70 kg, based on a MET value of 6. Ten minutes of work is roughly 73 calories; heavier people burn more.
What is a good alternative to Headstand?
Other exercises for the triceps include Barbell Reverse Close Grip Bench Press, Barbell Seated Overhead Triceps Press, Close Grip Barbell Bench Press and Close Grip Barbell Bench Press (Variation 2).
For developers
Use Headstand in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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