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Gymnastics

Aerial Cartwheel

An aerial cartwheel is a sideways cartwheel performed without hand support. It trains explosive leg drive, coordination, and single-leg landing control.

Higher injury risk. Read the safety notes before adding weight.

  • Advanced
  • Compound
  • Higher injury risk
  • Rest 2 min

How to do it

  1. Stand in a short lunge with your preferred takeoff foot forward.
  2. Shift your weight onto your bent front leg.
  3. Lower your torso toward your front thigh.
  4. Kick your rear leg upward to start the sideways rotation.
  5. Push off your front foot into sideways flight, using an upward arm swing.
  6. Maintain a wide leg split as your hips pass overhead without hand support.
  7. Land on your kicking foot with that knee slightly bent.
  8. Place your takeoff foot down into a balanced, upright stance.

Form cues

  • Kick and push in quick succession.
  • Lift your hips, not just your feet.
  • Keep your legs in one vertical plane.

Common mistakes

  • Using an uncontrolled run-upUse a short, consistent entry rather than trying to compensate with more speed.
  • Throwing your head backwardKeep your neck aligned with your torso so you can track the floor during rotation.
  • Reaching early for the landingLet your hips travel over before bringing the first foot toward the floor.

Safety

Insufficient height or incomplete rotation can cause a head, neck, or shoulder impact. An off-balance landing can also injure the ankle or knee, especially when fatigue reduces control.

  • Learn this skill with a qualified gymnastics instructor who can assess readiness, teach safe exits, and provide appropriate spotting.
  • Build consistent cartwheels and supervised aerial progressions before attempting the full skill.
  • Use a spring floor with secured gymnastics landing mats and a clear travel area.
  • End practice when takeoff height or landing control starts to decline.

If you cannot perform a controlled cartwheel or have current wrist, shoulder, neck, back, or lower-limb symptoms, choose a supported progression and seek appropriate professional guidance.

Muscles worked

Front
Back

Primary muscles

  • Glutes
  • Quadriceps

Secondary muscles

  • Calves
  • Hamstrings

Equipment

  • Gymnastics Landing Mat
  • Spring Floor

Sets and reps

Sets
3–5
Target
1–3 reps
Rest
2 min

Use this prescription only after supervised clearance for full attempts; reset completely between repetitions.

Variations

Easier