How to Do an Acceptable Backward Roll

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If you’re looking to take your gymnastics skillset to the next level, the backwards roll is a great move to add to your repertoire. It’s a little more challenging than a forward roll, but not so tough that you can’t pick it up with a few minutes of practice. In this article, we’ll walk you through the steps so that you can master the backwards roll in no time!

1

Stand up.

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    Stand up with your legs and back straight and your hands at your sides.
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2

Crouch down.

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    Crouch down onto your knees.
3

Start to roll.

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    Roll backwards, onto your back
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4

Join your legs.

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    Put your hands just below your hips to hold your legs up into the air. (Like a back stand.)
5

Swing your legs overhead.

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    Let your legs fall backwards to your side.
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6

Sit up.

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    Use your arms to help you sit back up.
7

Stand up to finish.

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    Get back on your feet and take a bow. You’ve done a backward roll!
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Community Q&A

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  • Question
    How do I get up from it?
    Community Answer
    Try slowly standing up, knees first, then legs. After you master that, try just your legs, no knees. After that, try jumping right up. Be sure to be slow and steady!
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  • Question
    How can I prevent myself from hurting my neck?
    Community Answer
    Tuck your head under as tightly as you can whenever you do a backward roll. It may take some practice but you'll get the hang of it.
    Thanks! We're glad this was helpful.
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  • Question
    Will I hurt my neck during step 5?
    Community Answer
    It shouldn't hurt at all unless you are doing the position wrong or you haven't stretched properly.
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      Warnings

      • When doing a backwards roll, have someone next to you to make sure you don't hurt your neck, wrist, etc.
        Thanks
      • Don't put significant pressure on your neck (including by your head). Support yourself with other parts.
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      Things You'll Need

      • Yourself
      • Floor space
      • Mat (Optional)
      • A friend to make sure you don't get hurt

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