3 Ways To Do A Backbend Kickover - WikiHow

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Terms of Use wikiHow is where trusted research and expert knowledge come together. Learn why people trust wikiHow How to Do a Backbend Kickover PDF download Download Article Co-authored by Landis Owens

Last Updated: February 24, 2025 References

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  • Doing the Backbend
    • |
  • Doing It Off Of Heights
    • |
  • Help Doing a Kickover
    • |
  • Video
    • |
  • Q&A
    • |
  • Tips
    • |
  • Warnings
|Show more |Show less ARTICLE VIDEO X

This article was co-authored by Landis Owens. Landis Owens is a Personal Trainer and the Owner of Almighty Personal Training Studio in Tempe, Arizona. With over 15 years of experience in the health and fitness industry, Landis specializes in weight loss, nutrition, and core and strength training. Landis received a football scholarship to Mesa Community College where he studied Engineering and Sports and Exercise. He is an ISSA Certified Personal Trainer and also holds certifications in Nutrition, Youth Sports, Injury Stay Free, and CPR. Landis also competes in bodybuilding competitions. This article has been viewed 412,860 times.

A backbend kickover involves kicking over with your dominant foot from the bridge position. To master the backbend kickover, there are lots of useful tips and tricks, such as working on your backbend using a wall or trying a kickover with the help of a raised platform. With some practice and a friend to spot you, the backbend kickover is definitely achievable!

Things You Should Know

  • Start by standing up straight and falling into a backbend with your arms over your head.
  • Lift your leading foot up in the air and use the momentum to balance yourself as you kick up with your other foot.
  • Land on your leading foot first and stand up as your other foot hits the floor to finish the backbend kickover.
  • Do not attempt to do a backbend kickover unless you’re already physically fit and you’ve stretched thoroughly beforehand.

Steps

Method 1 Method 1 of 2:

Doing the Backbend

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  1. Step 1 Stretch your back, wrists, and splits 1 Stretch your back, wrists, and splits beforehand.[1] Stretch your wrists and ankles by rolling them gently in circles, and doing lunges will help stretch your legs and hamstrings.[2] Do yoga to stretch your back, or practice doing a bridge to get your back ready for the backbend.[3]
    • For a more thorough, deep stretch, spell out the alphabet with each wrist and foot.
    • If you can’t do a full split, practice working towards the splits by reaching for your toes and straddling your legs.
    • Stretch for the backbend by bending backwards as far as you can and then standing up straight again slowly.
  2. Step 2 Stand up straight with your feet shoulder-width apart. 2 Stand up straight with your feet shoulder-width apart. This will put your legs in a natural position to support your body once you bend over. Make sure you have plenty of space behind you so that you're able to do the backbend safely. Advertisement
  3. Step 3 Fall into a... 3 Fall into a backbend by leaning back with your arms above your head. With your feet planted firmly on the ground, stretch your arms above your head and lean backwards. Continue leaning back slowly until your arms touch the ground.[4]
    • If this is your first attempt at a backbend kickover, consider getting a spotter to help keep you steady and make sure you don't fall.[5]
    • Practice falling into a backbend using a wall. Stand close to a wall with your back facing it and bend your arms up backwards over your head. Once your hands reach the wall, walk down the wall using your hands until you’ve reached the floor, keeping your feet planted in the same spot.[6]
  4. Step 4 Use a chair to help you adjust to a backbend. 4 Use a chair to help you adjust to a backbend. If you’re getting nervous as you bend backwards and don’t feel comfortable going all the way down, place a chair behind you with the seat facing your back. As you bend over backwards, reach your arms downwards until you touch the seat of the chair.[7]
    • It’s a good idea to use a heavy chair or push a chair up against a wall to ensure it doesn’t move while you’re practicing.
  5. Step 5 Start on the floor if you’re unable to form a bridge from standing up. 5 Start on the floor if you’re unable to form a bridge from standing up. If you can’t do a backbend from standing up, that’s okay! Lay down on the floor with your legs bent and your feet flat on the ground to begin the bridge. Place your hands above your head on the ground with your elbows bent as well. Push your body off of the ground using your arms and legs until you’ve formed a bridge with your body.[8]
    • Both hands and feet should be flat on the ground with your back up in the air.
    • Keep your hands as close to your feet as possible when you are in the bridge. This will facilitate your movements when you do the kickover.
    6. Advertisement
Method 2 Method 2 of 2:

Doing It Off Of Heights

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  1. Step 1 Try your backbend kickover off of heights. 1 Try your backbend kickover off of heights. Stack mats and do kickovers off of it. As you do it, lower the mats. Finally, try it on the ground. You really have to push all your weight onto your hands to get to the other side. That is the biggest tip of learning a backbend kickover.[9]
    • Point your toe as you lift your leg up straight.
    • Keep your shoulders directly above your hands.

    Tip: Ask a friend or family member to spot you as you learn the move. Have your spotter place one hand on your back and the other hand on your lead leg, helping you kick over. A spotter will help keep you steady and ensure you don’t fall, making it easier and safer to practice.

  2. Step 2 Bend your lead leg to give you more control. 2 Bend your lead leg to give you more control. If you're nervous about kicking over with both legs straight, keep your lead leg bent the entire time. This will make it easier for you to kick off the ground with the other foot and give your body more control as it lifts up your legs.[10]
    • Once you’ve mastered the kickover with a bent leg, try it keeping both legs straight.
  3. Step 3 Use your grounded leg to push your legs over your body. 3 Use your grounded leg to push your legs over your body. Gain momentum from your foot that’s still on the floor so that as you push up with the foot, you’re able to lift both legs over you. Keep both legs straight once they’re off of the ground, and don’t worry if you’re not able to do it on the first try.[11]
    • If you’re able to move into a split handstand from the backbend, that may help you get your legs over your body.
    • Use your hands and shoulders to support your body as your legs move.
    • Keep your arms straight the entire time.

    Tip: Push off of the ground in small increments to practice balancing. Lift your lead leg straight up off of the ground. Use your grounded leg to push up off of the ground 1–2 in (2.5–5.1 cm) at a time, getting your body used to the feeling of balancing using just your hands and shoulders.

  4. Step 4 Start on a raised platform to make it easier to kick over. 4 Start on a raised platform to make it easier to kick over. Get into the bridge position with your hands on the ground and your feet placed on the raised platform. The extra height will make it easier for you to swing your legs over your body and get used to the movement.[12]
    • This could be something like an ottoman or chair, though it’s important to make sure the surface is stable and won’t move.
    • Try the kickover without a raised surface once you feel more confident.
  5. Step 5 Land on your lead leg with your other leg following. 5 Land on your lead leg with your other leg following. The leg you lifted into the air first will come to the ground first, and the leg you used to push off with will follow. Keep your hands planted on the ground and your shoulders squared to give you additional strength.[13]
    • The leg you used to kick off will come down a little bit behind your lead leg.
    • If your feet touch the ground close to the same time, this is also okay.
  6. Step 6 Stand up straight once you’ve stuck the landing. 6 Stand up straight once you’ve stuck the landing. Once both feet are back on the ground, stand up straight, lifting your arms straight up in the air for a gymnastics finish. You’ve successfully done a backbend kickover![14]
    7. Advertisement

Help Doing a Kickover

Exercises to Work Up to a Backbend Kickover Ways to Protect Yourself When Doing a Backbend Kickover

Community Q&A

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  • Question What do I do if I have a fear of going to kick and I don't go over and fall ? Community Answer Community Answer Practice going half-way up until you feel confident going all the way. If you need to (highly recommended), have a friend lift your leg up slowly half way up, then slowly put it down so you just have the job of balancing. Wear comfy clothing and have a mat for soft landings. Don't think of failing, be positive! If you don't think about failure, you are less likely to fail. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 77 Helpful 520
  • Question Whenever I try a kickover, my feet fall back to the ground. How do I prevent this? Community Answer Community Answer The most important thing is to try to really push all of your weight onto your hands. I had the same problem as you. But I followed this bit of advice and I completed a backbend kickover. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 91 Helpful 548
  • Question How do I put strength in my legs to be able to kick over? Community Answer Community Answer Try doing squats, and practice other tumbling skills that will increase leg muscle. Eventually your legs will gain enough muscle to master the skill completely. Repetition is key. Thanks! We're glad this was helpful. Thank you for your feedback. If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow Yes No Not Helpful 50 Helpful 255
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Tips

  • Make sure you have plenty of room while doing the exercise. Thanks Helpful 62 Not Helpful 13
  • Practice on a soft surface such as grass, carpeting, or a mat. Thanks Helpful 55 Not Helpful 15
  • Practice bridges and handstands to make the backbend kickover easier. Thanks Helpful 53 Not Helpful 17
Show More Tips

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.
  • When in your backbend, try just lifting up your lead leg. After you master that, lean forward in your backbend, focus your strength into your arms, then kick over.
  • Have someone spot (or supervise) you every time you do this. They should stand next to you and hold up your back using their hands, without pushing.
  • Make a diamond shape with both your hands. Look through the diamond and bend back, looking through the diamond until your backbend is complete.
  • Before you attempt a kick over, you should be able to a back bend and be able to stick it every time.
  • Make sure to keep your head tucked in, not poking out.
Submit a Tip All tip submissions are carefully reviewed before being published Name Please provide your name and last initial Submit Thanks for submitting a tip for review! Advertisement

Warnings

  • Use a spotter or soft cushioning to avoid getting seriously injured doing this movement.[15] Thanks Helpful 1 Not Helpful 1
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References

  1. ↑ Landis Owens. Personal Trainer. Expert Interview
  2. ↑ Tanya Berenson. Gymnastics Instructor. Expert Interview
  3. ↑ https://www.sportsrec.com/72617-back-bend-kickover.html
  4. ↑ https://www.youtube.com/watch?v=eotikdUK6ng
  5. ↑ Tanya Berenson. Gymnastics Instructor. Expert Interview
  6. ↑ Tanya Berenson. Gymnastics Instructor. Expert Interview
  7. ↑ https://www.youtube.com/watch?v=eotikdUK6ng
  8. ↑ https://www.youtube.com/watch?v=eotikdUK6ng
  9. ↑ https://www.youtube.com/watch?v=MHJjOdQ4DKo
More References (6)
  1. ↑ https://www.youtube.com/watch?v=eotikdUK6ng
  2. ↑ https://www.sportsrec.com/72617-back-bend-kickover.html
  3. ↑ https://www.youtube.com/watch?v=eotikdUK6ng#t=2m24s
  4. ↑ https://www.sportsrec.com/72617-back-bend-kickover.html
  5. ↑ https://www.sportsrec.com/72617-back-bend-kickover.html
  6. ↑ Tanya Berenson. Gymnastics Instructor. Expert Interview

About This Article

Landis Owens Co-authored by: Landis Owens Personal Trainer This article was co-authored by Landis Owens. Landis Owens is a Personal Trainer and the Owner of Almighty Personal Training Studio in Tempe, Arizona. With over 15 years of experience in the health and fitness industry, Landis specializes in weight loss, nutrition, and core and strength training. Landis received a football scholarship to Mesa Community College where he studied Engineering and Sports and Exercise. He is an ISSA Certified Personal Trainer and also holds certifications in Nutrition, Youth Sports, Injury Stay Free, and CPR. Landis also competes in bodybuilding competitions. This article has been viewed 412,860 times. 43 votes - 68% Co-authors: 122 Updated: February 24, 2025 Views: 412,860 Categories: Gymnastics Article SummaryX

If you want to do a backbend kickover, stand up straight with your feet shoulder-width apart, then stretch your arms above your head and lead backward slowly until your arms touch the ground. Keeping your shoulders directly above your hands, lift your lead leg off the ground in a straight line. Push up with the leg that’s still on the ground so that you’re able to lift both legs over you. Land on your lead leg first, followed by the other, then stand up straight and lift your arms straight in the air for a gymnastics finish! For tips on using a wall to help you practice, read on! Did this summary help you?YesNo

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Reader Success Stories

  • Wittany Kess

    Wittany Kess

    Mar 21, 2016

    "I liked the idea of having your legs on a higher surface to help with the kickover. I also will try using wall to..." more
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Did this article help you?

Yes No Advertisement Cookies make wikiHow better. By continuing to use our site, you agree to our cookie policy. Landis Owens Co-authored by: Landis Owens Personal Trainer 43 votes - 68% Click a star to vote Co-authors: 122 Updated: February 24, 2025 Views: 412,860 Wittany Kess

Wittany Kess

Mar 21, 2016

"I liked the idea of having your legs on a higher surface to help with the kickover. I also will try using wall to..." more Deshonna Taylor

Deshonna Taylor

Mar 13, 2017

"This was really helpful. I was doing something wrong, and then I watched this video and could finally do my..." more Layla Frendwick

Layla Frendwick

Apr 9, 2016

"The tips down the bottom are awesome, They are what actually helped me complete my backbend kickover." Jennifer Made

Jennifer Made

Jun 3, 2020

"I can do a do a back bend, I just don't have enoph arm strength. Now I can get that fixed." Chicken Nuggets

Chicken Nuggets

Mar 23, 2021

"After reading this article I got bettter! Don't forget keep trying and you can get it!" Share yours! More success stories Hide success stories

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Tag » How To Do A Backbend Kickover