In a back walkover, either your hands or feet are always in contact with the ground.
Whether performed as part of a gymnastics routine, dance competition or just to impress your friends, back walkovers engage nearly every muscle in your body -- from the muscles in your hands and shoulders to your deep abdominals and calf muscles in your lower legs. Although back walkovers don't require as much power as back handsprings, you'll need to gain strength and flexibility before you begin your practice.1.
Stand with your legs straight. Place your weaker leg slightly in front of your stronger leg. Hold your arms over your head with your fingers pointing to the ceiling.2.
Arch backwards, bending your spine toward the ground behind you. As you bend, reach your arms up and back and bring your weaker leg off the ground. Your hands will lower to the ground as your back arches.3.
Bend your stronger leg slightly once your hands hit the ground behind you. Shift your weight to your hands and arms. Ideally, your fingers should be spread out on the ground and your hands should be roughly shoulder-width apart.4.
Kick off the ground with your stronger leg. Use the power in your kick and the strength in your core muscles to pull your legs up and over. Keep your legs straight and toes pointed throughout the movement.5.
Bend your weaker leg as it nears the ground in front of you. This simple action allows your joints to better absorb the impact of the landing.6.
Shift your weight onto your weaker leg as it hits the ground. Your stronger leg should land on the ground soon after.7.
Push off the ground with your hands and contract your core muscles to bring your torso back to a standing position. Finish in the same position as you started -- with your weaker leg slightly forward and your arms reaching overhead.
- Cushioned exercise mat
- Perform back walkovers on a cushioned surface, such as an exercise mat. If you're unfamiliar with the move, a partner can help support your back as it arches and give your legs an extra push.