How to Do a Forward Roll

Co-authored by Tanya Berenson

Last Updated: June 30, 2024 Fact Checked

A forward roll is a basic gymnastics move that looks like a graceful somersault. To perform one correctly, you should be able to move from the starting position into a roll and get back on your feet all in one motion. It takes practice to do a forward roll without using your hands to support you as you stand up. See Step 1 to learn how to do a forward roll properly.

Part 1

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How to Do a Forward Roll for Beginners

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Start off by stretching your back, wrists, and legs to avoid getting hurt while doing this trick.
A forward roll can be done indoors on a gym mat or outside in the grass. Look for a flat space where you'll have plenty of room. Alternatively, you can do a forward roll on a downward incline and use gravity to help you move into the roll.

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Get in starting position. Squat with your feet together. Place your feet together and bend your knees so that you're squatting. ^{[1]
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Research source}Place your hands on the ground in front of you with your elbows bent. Your hands should be evenly spaced at shoulder width. This is the starting position for a beginner's forward roll.
- Alternatively, you can start in an upright standing position with your hands stretched straight over your head. Pike your body forward and bend your knees to move into a squatting position to start the roll.
Be sure to tuck in your chin. As you move into the roll, you don't want to place weight on your neck - it should move directly onto your upper back. ^{[2]
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Research source}Tucking in your chin will help ensure that you don't put pressure on your neck.
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Roll forward. Push over onto your upper back, so that your body rolls forward and your hips are pushed over your head. Follow the curve of your spine as you roll.^{[3]
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Research source} Keep your back curved and keep your hands in position.
- Do not roll from side to side - roll straight forward along your spine. Otherwise, you may fall to one side or the other.
- Be sure to keep your chin tucked in and your back curved. If you straighten out, your roll won't have as much momentum.
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Have straight legs and pointed toes. Throughout the roll, your legs should stay straight and your toes pointed.^{[4]
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Research source} Bend your legs only at the end of the roll, when it's time to stand up. This is the standard positioning for a beginner's forward roll.
- However, some gymnasts prefer to tuck in the legs during a forward roll. If it helps you gain momentum to keep your legs tucked, you can practice that way, too.
At the end of the roll, place your feet flat on the floor and move into a standing position without putting your hands on the ground. Straighten your legs, then finish upright with your hands over your head.

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How to Do Advanced Variations

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1
Do a handstand forward roll. This advanced variation starts with a basic handstand. Start with your legs spaced apart and your body upright. Move into a handstand and pause for a moment. Instead of kicking out of the handstand, bend your arms and lower your body toward the ground, then tuck your head and move into a forward roll. Finish in a standing position with your hands stretched over your head. In a correct handstand foward roll your arms stay straight and you curve your back and roll. But doing one with bent arms is perfectly fine too.
- Before you attempt a handstand forward roll, be sure you've mastered both the handstand and the forward roll separately.
- You might want to work with a spotter to do the handstand forward roll, to ensure that you don't get injured when you drop into the roll.
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Do a forward roll kip-up. This move begins the same way as the standard forward roll. Instead of completing the roll and standing up, kick your legs outward and lunge your body out of the roll, so that you jump with both feet into a standing position. The ending of a forward roll kip-up looks similar to the a back handspring landing.
- Use your hands to help propel your body off the ground to jump into your landing.
- When both feet are firmly planted on the ground, raise your body upright and end with your arms extended over your head.
This impressive advanced variation requires diving into the roll instead of starting in a fixed position. Begin by doing a short headfirst dive, as though you have a small log to dive over, and support your body with your hands as you move into a roll. As you get used to diving, you can make the dives bigger.

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Question

What are some of the most common issues when learning a forward roll?

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Often people forget to tuck their heads in and keep their legs glued together in a tucked shape. Also people tend to put their hands down to stand up at first. These are all common mistakes.

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How do I stand up from a forward roll?

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After doing the forward roll, when you are about mid-way, expand your legs straight and push using the speed of your legs. It might take some time, but you'll get the hang of it.

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How do I do a forward roll when I'm scared to do it?

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Don't worry, you will soon master your forward roll. When I first got taught forward rolls at dance, I was too scared do it too, so instead I practiced on a sofa. Believe you can do it; imagine you can do it.

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Learn how to do forward rolls correctly when you first start to learn them, because if you do them wrong, it will be harder to correct once it's become a habit.

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If you're a learner get someone experienced to help, use a wedge mat before you do it on the floor.

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After you land on the back of your shoulders, (Step 5) grab your knees. This gives you momentum so it is extremely easy to land back on your feet and stand up.

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Look at your belly button before you push off of your arms to get in position for a nice, graceful front roll.
Keep your neck on the floor and then push forward with your toes. Try to land slowly so you stay in control.

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Warnings

Avoid doing this kind of roll on hard surfaces. The act of rolling along your spine can damage it. Always use a mat or grassy surfaces.

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Try to land on the uppermost part of your shoulders, not on your neck or head. It might cause injury on your joint between your head and neck.

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If this hurts your head we suggest not to do it and to consult a doctor

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Keep your head tucked near to your knees.

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Try not to do a forward roll on the top of your head do it on the back if you do it on the top you might get brain damage.

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