How To Do A Bridge Kickover: 8 Steps (with Pictures) - 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 Bridge Kickover PDF download Download Article Co-authored by Eric Christensen, DPT

Last Updated: February 24, 2025

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  • Warming up
    • |
  • Doing a Bridge Kick-over
    • |
  • Q&A
    • |
  • Tips
    • |
  • Warnings
|Show more |Show less X

This article was co-authored by Eric Christensen, DPT. Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function. This article has been viewed 127,152 times.

A bridge kick-over is a type of back bend performed in gymnastics and cheerleading. It involves getting into a back bend and then using momentum to kick your legs over your body and land on your feet. This can been challenging for a beginner gymnast, but this article addresses ways for you to prepare for this move and perform it. Have fun practicing and remember to always have a spotter when doing gymnastics.

Steps

Part 1 Part 1 of 2:

Warming up

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  1. Step 1 Do simple stretches. 1 Do simple stretches. It is never a good idea to do a back bend or bridge like pose without properly stretching and warming up first.
    • Make sure you stretch your arms, neck, shoulders, back, hips and legs.
    • Hold each stretch for at least 15 to 20 seconds.
    • Don't overstretch. You can injure yourself by pushing a stretch too far.
  2. Step 2 Perform a Cobra. 2 Perform a Cobra. This is a position in yoga where you bend your back from lying face down on the mat.
    • Lie face-down in the "prone position" with your hands underneath your shoulders (so your thumbs are directly beneath your armpits).[1]
    • Press the upper half of your body off the floor, pushing down with your arms. Your legs and hips should stay on the ground.[2]
    • Take the stretch as far as you can go. Don't try to excessively push yourself, which can lead to lower back pain.[3]
    • A common problem for beginners is not being able to extend the arms the whole way. The only way to be able to gain enough flexibility to do this is to practice this position and regular stretching.
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  3. Step 3 Perform a see-saw move. 3 Perform a see-saw move. This will gently stretch your back. It can be difficult to get into this position, but it will get better with practice.
    • Lay on your stomach with your arms and legs straight.
    • Reach your arms past your sides and towards your feet.
    • Bend your legs at the knee and grab your ankles with your hands.
    • Lift your upper and lower body off of the mat and rock back and forth gently.
    • This can be very hard for people who are not flexible. If you are having trouble getting into the position, try some stretching exercises or yoga to improve flexibility.
    4. Advertisement
Part 2 Part 2 of 2:

Doing a Bridge Kick-over

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  1. Step 1 Go into a bridge. 1 Go into a bridge. You can do this from standing or from the ground.
    • Lay on the ground with your knees bent at a 90 degree angle. Your feet should be planted firmly on the mat.
    • Place your hands by your feet at your ears with your fingers pointing at your feet. Your elbows should point up towards the ceiling.
    • Push your back off of the mat with your feet and hands planted firmly on the mat. You are in a complete bridge backbend when your arms and legs are straight.
    • You might not be able to get into a bridge backbend completely at first, but this will improve with practice.
    • A common problem for people who can't seem to master a bridge backbend is the position of the feet. Often times they are too far forward for proper leverage. Make sure your feet are directly underneath your knees as you push your back off of the mat.
    • Also check the position of your hands to make sure they aren't too far away from your head.
    • You can also lower yourself into the same position from a standing backbend. Doing this from a standing backbend will give you more momentum for your kick-over.
  2. Step 2 Walk your hands close to your feet. 2 Walk your hands close to your feet. This will help you to get enough leverage for the kick-over.
    • Make sure your back is bent and not sagging down towards the floor.
    • Don't overextend your back in this position to avoid injury.
    • Don't stiffen your neck to avoid strain.
  3. Step 3 Shift your weight forward. 3 Shift your weight forward. You will need to have your weight shifted forward to have the momentum to do the kick-over.
    • Make sure your body is in the correct bridge backbend position before you kickover.
    • Correct your posture and hand position if needed.
    • Have your spotter check to make sure there aren't any people or objects in your way before you proceed.
  4. Step 4 Kick with your good leg. 4 Kick with your good leg. Remember to push forward.
    • This can be the most challenging part of the backbend because you have to have enough flexibility and momentum to get your leg over your body as it is in a back bend.
    • A common problem as that the weight is not shifted forward enough to provide momentum for the kick-over. If you can't complete the move, then try to shift your weight forwards more and push off the ground firmly.
  5. Step 5 Use modifications if you are having trouble. 5 Use modifications if you are having trouble. A common problem for beginners is they don't have enough strength or flexibility to complete the kick-over part of this move.
    • To help fix this, use the wall to help you practice the kick-over.
    • Get into a bridge with your feet by a wall and use it to walk your feet upwards and push off. This will give you the momentum to complete the full kick-over.
    • You can also use a wedged mat for leverage if you are having the problem of not being able to complete your kick-over.
    • Stand on the thick side of the mat and perform your backbend. The thick side gives you extra height and makes the kick-over easier.
    • Use these modifications until you've mastered the kick-over. Then try again without them.
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Community Q&A

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  • Question What if you are afraid to kick over out of the bridge? Community Answer Community Answer Have someone spot you so they can catch you if you start to fall in an awkward position. It's really all about trusting that you can do it. Moves like these take practice, so don't be disappointed if you don't get it on the first try. 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 52 Helpful 293
  • Question How do you put weight on your hands? Community Answer Community Answer You have to straighten your legs and make sure that your shoulders are aligned with your hands. 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 55 Helpful 268
  • Question What will happen if I fall? Community Answer Community Answer Most likely nothing. You will feel a little stunned for a moment, maybe a little pain. Just take a rest and try again. Always use a spotter while you are learning. 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 44 Helpful 174
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Reader Videos

Tips

  • Practice doing it on a soft surface. Thanks Helpful 23 Not Helpful 2
  • Don't get annoyed if you can't get it right; just try again. Practice makes perfect!! Thanks Helpful 19 Not Helpful 3
  • Don't expect to be able to do this instantly; you will need to practice. Thanks Helpful 19 Not Helpful 3
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.
  • Go into your bridge and walk your hands as close as possible to your feet. When you feel balanced, kick off with your good leg and land first with your bad leg. If you have trouble, try a couch or the wall. If you succeed that way but still can't kickover, go in your bridge and bring your bad leg straight in the air, pointing to the ceiling.
  • Sometimes it helps to flex your feet. In tumbling, you're not normally supposed to, but it helps when you're first starting out. Once it becomes easier for you, you can start pointing your feet to get a cleaner finish. Good luck!
  • You can first do kickovers on objects higher up, meaning you can put your feet on a mat while your hands are on the floor. Kickover like that. It'll make it easier.
  • You need to put power when you are lifting the leg. If not, you won't go all the way over and will just land back into the bridge or maybe fall.
  • Look at one spot on the mat when you are in a bridge and just keep your eyes there. Focus on that little spot while you kick over.
  • Before you do any gymnastic moves, you need to stretch. Just don't overdo it. You don't want to strain anything.
  • Make sure you know how to do a handstand first or it will be a bit hard to kick all the way over.
  • Try not have the weight on your shoulders, not your wrists.
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

  • Stretch out your wrists and your back first. Thanks Helpful 340 Not Helpful 37
  • Don't let small children attempt this without help. Thanks Helpful 300 Not Helpful 83
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References

  1. ↑ Eric Christensen, DPT. Physical Therapist. Expert Interview
  2. ↑ Eric Christensen, DPT. Physical Therapist. Expert Interview
  3. ↑ Eric Christensen, DPT. Physical Therapist. Expert Interview

About This Article

Eric Christensen, DPT Co-authored by: Eric Christensen, DPT Physical Therapist This article was co-authored by Eric Christensen, DPT. Eric Christensen is a Physical Therapist based in Chandler, Arizona. With over a decade of experience, Eric works in both orthopedic and neurological fields and specializes in custom orthotic prescription and casting, vestibular reprogramming, and manual therapy. He holds a Bachelor’s degree in Exercise Science with a focus in Sports Medicine from Colorado State University and a Doctor of Physical Therapy from Regis University. In practice, Eric takes a developmental approach to rehabilitation utilizing the Selective Functional Movement Assessment. He uses functional movement patterning and manual therapy to return patients to prior levels of function. This article has been viewed 127,152 times. 13 votes - 50% Co-authors: 51 Updated: February 24, 2025 Views: 127,152 Categories: Gymnastics In other languages Russian Spanish Italian French Indonesian
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Thanks to all authors for creating a page that has been read 127,152 times.

Reader Success Stories

  • Beginner Gymnast

    Beginner Gymnast

    Sep 26, 2020

    "I have always tried to do a kick over but it never worked. I used these tricks and tried a few times. At first, it..." more Rated this article:
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Yes No Advertisement Cookies make wikiHow better. By continuing to use our site, you agree to our cookie policy. Eric Christensen, DPT Co-authored by: Eric Christensen, DPT Physical Therapist 13 votes - 50% Click a star to vote 50% of people told us that this article helped them. Co-authors: 51 Updated: February 24, 2025 Views: 127,152 Beginner Gymnast

Beginner Gymnast

Sep 26, 2020

"I have always tried to do a kick over but it never worked. I used these tricks and tried a few times. At first, it..." more Rated this article: Sophie Walsh

Sophie Walsh

Jun 23, 2018

"I've learned how to do a backbend with this sight and now I learned how to do a backbend kickover. This site..." more Haiza Akther

Haiza Akther

Mar 14, 2018

"It really helped me get confidence. Without this site, I would never have overcome come my fear." Anonymous

Anonymous

Jan 19, 2019

"This helped me so much. I started taking classes, and now I am a really good gymnast!" Maisie Johnson

Maisie Johnson

Dec 17, 2016

"It said to walk your hands towards your feet, and I wasn't doing this." Share yours! More success stories Hide success stories

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