How to Do an Acceptable Backward Roll

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.

  1. Image titled Do an Acceptable Backward Roll Step 1
    Keep your feet under your shoulders and straighten your frame. Stand up with your legs and back straight and your hands at your sides.
    2. Advertisement
2

Crouch down.

  1. Image titled Do an Acceptable Backward Roll Step 2
    Bend at the knees and hips to tuck into a compact position. Crouch down onto your knees.
3

Start to roll.

  1. Image titled Do an Acceptable Backward Roll Step 3
    Lean back slowly and accelerate as your back hits the floor. Roll backwards, onto your back
    2. Advertisement
4

Join your legs.

  1. Image titled Do an Acceptable Backward Roll Step 4
    Tuck your legs together as they rotate through the air. Put your hands just below your hips to hold your legs up into the air. (Like a back stand.)
5

Swing your legs overhead.

  1. Image titled Do an Acceptable Backward Roll Step 5
    Use the momentum from your roll to swing through the motion. Let your legs fall backwards to your side.
    2. Advertisement
6

Sit up.

  1. Image titled Do an Acceptable Backward Roll Step 6
    As your feet touch the floor, use your hands to prop yourself up. Use your arms to help you sit back up.
7

Stand up to finish.

  1. Image titled Do an Acceptable Backward Roll Step 7
    You can pop up with a little gusto to make a show of it, if you prefer. Get back on your feet and take a bow. You’ve done a backward roll!
    2. Advertisement

Community Q&A

  • Question
    How do I get up from it?
    Community Answer
    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!
  • Question
    How can I prevent myself from hurting my neck?
    Community Answer
    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.
  • Question
    Will I hurt my neck during step 5?
    Community Answer
    Community Answer
    It shouldn't hurt at all unless you are doing the position wrong or you haven't stretched properly.
Advertisement

Warnings

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

Things You'll Need

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

You Might Also Like

How to
Do a Backward Roll
Do a Roly Poly
How to
Do a Roly Poly
Do a Front Flip
How to
Do a Front Flip
How to
Do a Somersault
How to
Do a Forward Roll
Do a Back Walkover
How to
Do a Back Walkover
Do a Frontflip (Beginners)
How to
Do a Frontflip (Beginners)
Do a Front Handspring
How to
Do a Front Handspring
Do a Log Roll
How to
Do a Log Roll
Do a Standing Back Flip from the Ground
How to
Do a Standing Back Flip from the Ground
Do a Back Tuck
How to
Do a Back Tuck
Do a Sideflip
How to
Do a Sideflip
How to
Do a Roundoff
Do Forward Tumbling for Beginner Gymnastics
How to
Do Forward Tumbling for Beginner Gymnastics
Advertisement

About This Article

wikiHow is a “wiki,” similar to Wikipedia, which means that many of our articles are co-written by multiple authors. To create this article, 19 people, some anonymous, worked to edit and improve it over time. This article has been viewed 38,262 times.
4 votes - 50%
Co-authors: 19
Updated: June 11, 2022
Views: 38,262
Categories: Tumbling (Gymnastics)
Advertisement