How To Do A Kip Up (Kick Up): 11 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 Kip Up (Kick Up) PDF download Download Article Explore this Article methods 1 Starting Face-Up 2 Starting Face-Down Other Sections Questions & Answers Video Tips and Warnings Related Articles References Article Summary Co-authored by John Graden

Last Updated: February 5, 2025 Fact Checked

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This article was co-authored by John Graden. John Graden is a Martial Arts Expert and the founder of the Martial Arts Teachers’ Association (MATA) based in Tampa Bay, Florida. An 8th-degree black belt, John offers a variety of courses, including Student Safety, Real Estate Agent Safety, Anti-Abduction, and Customized Self Defense. He also provides training in Verbal Defense, Public Speaking, and Leadership. Dubbed the "Teacher of Teachers" by Martial Arts World magazine, John has been featured in the Wall Street Journal, on the A&E Network, and the Dr. Oz Show. This article has been fact-checked, ensuring the accuracy of any cited facts and confirming the authority of its sources. This article has been viewed 726,226 times.

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

Method 1 Method 1 of 2:

Starting Face-Up

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  1. Step 1 Lie flat on your back. 1 Lie flat on your back. Get into a neutral position, with your legs straight out and your arms extended comfortably at your sides.
  2. Watermark wikiHow to Do a Kip Up (Kick Up) 2 Pull your legs up to your chest. They can be bent at the knees, or (if you're really flexible) kept straight.[1] Advertisement
  3. Watermark wikiHow to Do a Kip Up (Kick Up) 3 Put your hands flat on the ground, next to your ears. Keep your fingers pointed toward the tops of your shoulders.[2]
  4. Watermark wikiHow to Do a Kip Up (Kick Up) 4 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]
  5. Watermark wikiHow to Do a Kip Up (Kick Up) 5 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.
  6. Watermark wikiHow to Do a Kip Up (Kick Up) 6 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!
  7. Watermark wikiHow to Do a Kip Up (Kick Up) 7 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.
    8. Advertisement
Method 2 Method 2 of 2:

Starting Face-Down

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  1. Step 1 Lie face-down on the floor. 1 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.
  2. Watermark wikiHow to Do a Kip Up (Kick Up) 2 Bend your legs at the knees and curl them up. Your heels should be touching the back of your thighs.
  3. Watermark wikiHow to Do a Kip Up (Kick Up) 3 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.
  4. Watermark wikiHow to Do a Kip Up (Kick Up) 4 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.
    5. Advertisement

Community Q&A

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  • Question How do I not hurt myself? Community Answer Community Answer Do 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. 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 16 Helpful 114
  • Question Is 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 Rubiano Felicity Rubiano Community Answer Kick 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. 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 17 Helpful 55
  • Question I have the feet right, but I can't push myself up. How do I do that? Community Answer Community Answer You 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. 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 16 Helpful 46
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Video

Reader Videos

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 Helpful 65 Not Helpful 8
  • 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 Helpful 60 Not Helpful 13
  • 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 Helpful 31 Not Helpful 5
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.
  • 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.
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

  • 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 Helpful 29 Not Helpful 4
  • 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 Helpful 26 Not Helpful 6
  • 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] Thanks Helpful 3 Not Helpful 0
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References

  1. ↑ https://www.youtube.com/watch?v=FQMqa2yHMfA&feature=youtu.be
  2. ↑ https://www.youtube.com/watch?v=F_i70XblFfs
  3. ↑ https://www.youtube.com/watch?v=l2F1MtzFw2c
  4. ↑ https://www.youtube.com/watch?v=FQMqa2yHMfA&feature=youtu.be
  5. Videos provided by Rustic B

About This Article

John Graden Co-authored by: John Graden Martial Arts Expert This article was co-authored by John Graden. John Graden is a Martial Arts Expert and the founder of the Martial Arts Teachers’ Association (MATA) based in Tampa Bay, Florida. An 8th-degree black belt, John offers a variety of courses, including Student Safety, Real Estate Agent Safety, Anti-Abduction, and Customized Self Defense. He also provides training in Verbal Defense, Public Speaking, and Leadership. Dubbed the "Teacher of Teachers" by Martial Arts World magazine, John has been featured in the Wall Street Journal, on the A&E Network, and the Dr. Oz Show. This article has been viewed 726,226 times. 112 votes - 78% Co-authors: 50 Updated: February 5, 2025 Views: 726,226 Categories: Martial Arts Article SummaryX

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! Did this summary help you?YesNo

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Reader Success Stories

  • Anonymous

    Anonymous

    Oct 13, 2017

    "It really helped me do something I could not do. This was a great way to teach people how to do a kip up."
More reader stories Hide reader stories Share your story

Did this article help you?

Yes No Advertisement Cookies make wikiHow better. By continuing to use our site, you agree to our cookie policy. John Graden Co-authored by: John Graden Martial Arts Expert 112 votes - 78% Click a star to vote Co-authors: 50 Updated: February 5, 2025 Views: 726,226 Anonymous

Anonymous

Oct 13, 2017

"It really helped me do something I could not do. This was a great way to teach people how to do a kip up." Anonymous

Anonymous

Sep 17, 2017

"The tricep strength tip and the leg form when kicking in the air helped me the most." Anonymous

Anonymous

Aug 27, 2016

"How they said that you have to use your lower body and hands helped." Tom Stark

Tom Stark

Oct 6, 2018

"I haven't succeeded yet, but I'm getting better!" Moiu Congling

Moiu Congling

Feb 5, 2018

"I was able to learn it in five minutes." Rated this article: Share yours! More success stories Hide success stories

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