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Master a backbend kickover

Master a backbend kickover
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Learn and practice a safe backbend kickover through warmups, flexibility drills, progressions, and spotting techniques to build strength, balance, and confidence.

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Step-by-step guide to master a backbend kickover

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How to do a Backbend Kickover! Learn how in less than 7 Minutes!!!

What you need
Adult supervision required, comfortable clothes, soft mat or carpet, sturdy chair or wall for support, towel, water bottle

Step 1

Clear a wide soft area and lay your mat so you have plenty of room to move.

Step 2

Jog in place or do jumping jacks for 2 minutes to raise your heart rate.

Step 3

Do wrist circles for 30 seconds to warm up your wrists.

Step 4

Do shoulder rolls forward and backward for 30 seconds to loosen your shoulders.

Step 5

Do 10 cat-cow spinal mobilizations on hands and knees to warm your back.

Step 6

Do 3 bridge holds lying on your back with feet flat and push your hips up for 5 deep breaths each.

Step 7

Do a 30-second hamstring stretch on each leg by reaching toward your toes with a straight back.

Step 8

Practice stepping back into a strong bridge: start in a lunge then push your back leg back and lift into a bridge; hold for 3 seconds and step down.

Step 9

Have your adult spotter stand behind you and place their hands at your lower back and hips to support you safely.

Step 10

With your spotter helping, practice small kickover attempts from a lunge by kicking your back leg up and letting the spotter guide your hips over; do 5 gentle tries.

Step 11

Try a full kickover with your spotter ready to support and catch your hips as you kick through into standing; stop if anything feels painful.

Step 12

Share a photo or short video of your new backbend kickover on DIY.org so others can cheer you on.

Final steps

You're almost there! Complete all the steps, bring your creation to life, post it, and conquer the challenge!

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Help!?

What can we use if we don't have a gymnastics mat or a wide soft area?

Use several folded yoga mats, thick blankets, or a grassy lawn for padding, and if an adult spotter isn't available practice the stepping-back-into-a-strong-bridge and gentle kickover drills against a sturdy wall or doorway while a grown-up supervises.

I'm having trouble getting my hips over during the kickover—what step might I be missing and how do I fix it?

Spend extra time on the 3 bridge holds and the stepping-back-into-a-strong-bridge drill, loosen tight hamstrings with the 30-second hamstring stretch, and have the spotter place hands at your lower back and hips to guide your hips over during the 5 small kickover attempts.

How should we change the activity for younger children or for older kids who want more challenge?

For ages 4–6 use shorter bridge holds with full spotter support and smaller kickover taps, for ages 7–10 keep the same sequence but increase bridge hold duration and supervised reps, and for 11+ add extra shoulder and wrist strength or more repetitions before attempting unassisted kickovers.

How can we extend or personalize the practice after the child can do a backbend kickover?

To extend the activity, film slow-motion clips to analyze form, increase consecutive kickovers, add progressions like single-leg bridge holds or a yoga wheel for deeper backbends, or create a short routine that you share as the final DIY.org achievement video.

Watch videos on how to master a backbend kickover

Here at SafeTube, we're on a mission to create a safer and more delightful internet. 😊

How to Do a Backbend from Standing | Easy Step-by-Step Tutorial for Kids | Oramae Play

4 Videos

Facts about gymnastics and flexibility training for kids

⏱️ Short, consistent practice sessions (about 10–15 minutes daily) usually improve flexibility and technique faster than one long session.

💪 A strong core, glutes, and shoulder stability are just as important as back flexibility for a controlled kickover.

🛡️ Good spotting techniques reduce injury risk and teach body awareness — a spotter guides and supports movement, not just ‘catches’ it.

🦴 Kids' spines tend to be more flexible than adults', which can make backbends easier when practiced safely.

🤸‍♀️ Learning a bridge kickover is often one of the first big “wow” moves for young gymnasts — it builds confidence fast.

How do I teach my child to do a backbend kickover safely?

Start with a thorough warmup for wrists, shoulders, spine and hips. Teach flexibility drills like bridge holds, shoulder openers and hamstring stretches. Use step‑by‑step progressions: chest stands or partial kickovers, bridge walks, then assisted kickovers with a spotter. Cue tucking the chin, pushing through the shoulders and lifting hips as legs push over. Keep repetitions short, offer rest, and only advance when the child has control and comfort in each step.

What materials do I need to practice a backbend kickover at home?

You need a thick exercise or gymnastics mat on a flat, clear floor; comfortable, non‑restrictive clothing; a trained adult spotter; and space free of furniture. Optional helpful items: yoga blocks or a bolster for support, a strap for shoulder stretches, and a mirror to check alignment. Keep a phone nearby for emergencies and a basic first‑aid kit. Avoid slippery socks and ensure the practice area has good lighting.

What ages are appropriate for learning a backbend kickover?

There’s no exact age, but many children begin safely around 6–8 years with appropriate strength and flexibility. They should already hold a stable bridge and show adequate shoulder and core strength. Younger children may be less coordinated and need more time; older children and teens can progress faster. Always assess individual readiness, avoid pushing beyond comfort, and use close adult supervision or a qualified coach regardless of age.

What safety tips should parents follow when teaching a backbend kickover?

Prioritize warmups and gradual progressions to prevent injury. Always use a trained spotter and practice on a padded surface. Stop immediately if the child feels sharp pain or dizziness. Teach controlled movements instead of forcing flexibility; strengthen wrists, shoulders and core to support the skill. Consider a gymnastics coach for technique and spotting instruction. If the child has prior injuries or joint concerns, get medical clearance before attempting kickovers.
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