How to Do a Back Kickover on a Couch

Gymnastics skills are all about progression, and the back kickover is no exception. Before you attempt to start in a backbend position on the floor and then kick up and over your body to a standing position, try using a couch or other platform that elevates your feet a bit. This gives you a little boost and can help you develop the strength and confidence for the real thing. Ideally, use a firmer couch instead of a softer one, as it will be more difficult to complete this move on a really cushy couch.

Things You'll Need

  • Couch
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Instructions

    • 1

      Warm up your muscles by walking or jogging lightly for about five minutes. Then, perform the cat-cow stretch to stretch your back. Start by getting down on all fours with your hands resting just below your shoulders and your knees just under your hips. Then arch your back into the "cat" position, hold for a second and then curve your spine upward into the "cow" position. Repeat the back-and-forth motion five to 10 times.

    • 2

      Clear away any coffee tables, chairs, pillows or other possible obstructions that may be near the couch.

    • 3

      Lie down on your back near the couch with your butt pointed toward the outer cushions of the couch. Place your feet on the cushions with your toes pointed in toward the backrest.

    • 4

      Place your hands flat on the floor near your ears with your fingers pointed toward your shoulders. Then, press your hips and butt upward to move into the backbend, or "bridge" position.

    • 5

      Tighten your abdominals as you raise your heels so that you're resting your lower body weight on your toes.

    • 6

      Rock your weight back toward your torso and arms and then lift one foot off the couch. Kick that leg upward so it moves up and over your body. Quickly follow with the other foot.

    • 7

      Press into the floor with the first foot that lands. Keep that landing leg bent and swing your arms overhead to help with your balance as the second leg comes around. Allow the second leg to swing behind the other one so that your legs form a lunge position.