How to Learn Back Walkover
How to Do aBack Walkover
A back walkover begins with one leg in front, moves through a controlled backbend, and finishes by kicking the front leg over while keeping the legs separated and landing one foot at a time.
Before You Start
You should already have a strong bridge, good shoulder flexibility, and the ability to lift one leg while holding a bridge. Practice on a soft gymnastics mat with a coach or trusted adult.
Step-by-Step Guide
Start with One Leg in Front
Stand tall with your strongest leg in front and the other leg behind you. Keep your front foot flat, your back heel slightly raised, and your arms straight beside your ears.
Bend Back Slowly
Push your hips forward and bend backward. Keep your arms close to your ears, look toward your hands, and keep the front leg in place.
Place Your Hands Down
Reach back until one hand and then the other touches the floor. Keep your hands shoulder-width apart, elbows straight, and shoulders pushing tall.
Kick the Front Leg Over
Kick the leg that started in front strongly over your body. Push through the standing foot and your hands while keeping both legs straight and far apart.
Land the First Foot
Lower the kicking leg to the floor first. Keep your arms straight and the second leg extended behind you as your weight moves off your hands.
Land the Second Foot
Bring the second foot down behind the first. Finish in a lunge with one leg behind the other, lift your chest, and keep your arms raised.
★ Helpful Tips
- Keep your arms straight and close to your ears.
- Push your hips forward as you bend back.
- Kick the front leg strongly and keep it straight.
- Keep the legs separated throughout the walkover.
- Look between your hands while upside down.
✕ Common Mistakes
- Starting with both feet together.
- Bending the arms or elbows.
- Kicking the wrong leg first.
- Letting the legs come together overhead.
- Landing both feet at the same time.
✓ Safety First
- Always practice on a gymnastics mat.
- Use a coach or experienced spotter.
- Warm up your back, shoulders, wrists, and legs.
- Do not force your flexibility.
- Stop if you feel sharp pain.
Drills to Help You Improve
- Bridge Hold: Hold a strong bridge for 20–30 seconds.
- Split-Stance Backbend: Bend back with one leg in front.
- Bridge Leg Kicks: Kick the front leg up while the other foot stays planted.
- Raised-Mat Walkover: Practice with a coach from a raised surface.
Are You Ready?
- I can hold a bridge with straight arms.
- I can bend backward safely from one leg in front.
- I can kick one leg high while holding a bridge.
- I can keep my legs separated and land one foot at a time.
Build the skill one part at a time: split stance, controlled backbend, straight arms, powerful front-leg kick, wide split, and a one-foot-at-a-time landing.