How to Hit a Backflip

Learning how to do a backflip can open up opportunities for you as a gymnast or dancer, or improve your physical abilities. Incorporate backflips into gymnastic routines on the floor or balance beam, or work them into a dance. Use a spotter to practice and learn proper technique, and you will eventually be able to complete the backflip safely by yourself.

Things You'll Need

  • Gym mat
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Instructions

    • 1

      Locate a soft surface for practicing your backflip. A large lawn or a gym mat works well.

    • 2

      Stand straight up with your feet shoulder-width apart and your hands raised above your head.

    • 3

      Quickly lower your arms forward and rotate them behind your back as you squat down. Following the same circular path, swing your arms back up into the air while straightening your legs and jumping off of the ground. Do this in one fluid motion. You gain momentum from swinging your arms upward.

    • 4

      Lean backwards once you reach the peak of your jump. Tuck your knees into your chest as your body begins to roll back. Practice will allow you to recognize when you're at the peak --- or highest point --- of your jump.

    • 5

      Extend your legs from the tucked position. Straighten them until they are slightly bent at the knees. Do not lock your knees, which can cause injury. Land on your feet and squat slightly to absorb the impact of the jump.