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Ever see a Jackie Chan movie and wonder how he goes from lying flat on his back to standing up in a flash? It looks like he jumps up from the floor effortlessly, but you can do it too with a little practice!
Steps
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Lie flat on your back. Get into a neutral position, with your legs straight out and your arms extended comfortably at your sides. -
Pull your legs up to your chest. They can be bent at the knees, or (if you're really flexible ) kept straight. [1] X Research sourceAdvertisement -
Put your hands flat on the ground, next to your ears. Keep your fingers pointed toward the tops of your shoulders. [2] X Research source
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Roll back so that all of your weight is on your shoulders. Your spine beneath your shoulders and your rear should be in the air. [3] X Research source
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Kick your legs up directly into the air. The most important part is to kick upwards as hard as you can, not at an angle.
- Your body should fly into the air from the force of you kicking your legs.
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Push hard with your hands as soon as you feel your momentum shifting upwards. Picture that you're doing a backwards push-up, and push as hard as you can.
- Try to make this movement as explosive as possible.
- There's no turning back at this point — you either complete the kick-up or land flat on your back. Time to give it your all!
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Land in a squat. When you feel that sensation of weightlessness just before you're about to fall downwards, pull your legs downward as quickly as you can. Snap them down hard, and the momentum will cause the rest of your body to whirl upwards (land on your toes first). You'll suddenly, almost magically, be on your feet.
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Lie face-down on the floor. Face forward but keep your neck comfortable; your chin should point downward without touching the floor. Keep your arms on the floor and bent in front of you, so that your hands are just beyond your face. -
Bend your legs at the knees and curl them up. Your heels should be touching the back of your thighs.
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Put your hands flat on the ground, next to your ears. For a face-down kip-up, you can use flat palms or fists — whichever works best for you.
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Kick back hard with your legs, while pushing up with your hands. Move your arms like you're doing a pushup, while flipping your legs back hard. Between the momentum in your legs and the slight push upwards from your hands, you should be able to flip into a squatting position.
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Community Q&A
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QuestionHow do I not hurt myself?Community AnswerDo not practice on hard surfaces where falling could cause injury. When falling on your back, tuck your chin into your chest to prevent hitting your head.
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QuestionIs it more difficult to do this if you are tall? I'm 5' 9" and have been having trouble on the momentum pulling me up part. I get into the squat position for a second, then fall. Any tips/suggestions?Felicity RubianoCommunity AnswerKick harder. This is one of my problems when practicing kip-ups. Do it on soft ground first, then make it a bit harder as you progress. Height isn't a problem for parkour. Just practice, and be patient.
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QuestionI have the feet right, but I can't push myself up. How do I do that?Community AnswerYou could try practicing backbends from a standing position to strengthen your core. Strengthening your arms, shoulders, and upper back helps too. Make sure to create enough momentum and do it in a swift, powerful movement.
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Tips
- Don't be afraid. If you practice on soft level ground you won't hurt yourself. Don't fear the worst, just go for it.Thanks
- If you still fall on your back, you're not pushing off with your hands hard enough. You need strong triceps to do this, but give it your best and you'll get it.Thanks
- When rolling, don't pull your legs as far over your head as possible. Doing so makes you over-coil, and it prevents you from straightening out properly in the air when landing.Thanks
Tips from our Readers
The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
- Make sure to do your kip-up fast. If you slowly do a kip-up, you might not have enough momentum to push yourself up into a standing position, and you may land on your back.
- Try practicing on a bed or trampoline first, then try it on hard surfaces.
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Warnings
- You could get injured if you try a kip up on a couch because (a) you don't have a lot of room, and (b) you can land on the top of the couch and get hurt pretty bad.Thanks
- This can be dangerous since it involves falling your back if you make a mistake. Be careful not to fall on anything sharp or blunt.Thanks
- Use a workout mat or other soft surface. This makes doing a kip-up significantly harder than on a hard surface but will protect your back from damage should you fall while trying. [4] X Research sourceThanks
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About This Article
Article Summary
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To do a kip up, start by lying on your back with your legs extended and your arms by your sides. Then, pull your legs up towards your chest and place your hands flat on the ground beside your ears. Next, lean back onto your shoulders so your rear lifts up into the air. As you move backwards, kick your legs straight up in the air as hard as you can. When you feel your momentum starting upwards, push hard with your hands on the ground. Once you feel a sensation of weightlessness, quickly pull your legs down and land in a squat on your toes. For tips on how to do a kip up when you’re lying face down, keep reading!
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Reader Success Stories
- "It really helped me do something I could not do. This was a great way to teach people how to do a kip up."
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"It really helped me do something I could not do. This was a great way to teach people how to do a kip up."
"The tricep strength tip and the leg form when kicking in the air helped me the most."
"How they said that you have to use your lower body and hands helped."
"I haven't succeeded yet, but I'm getting better!"
"I was able to learn it in five minutes."
