Gymnastics · Mobility
Bridge Kickover
A bridge kickover takes you from a back bridge through a split handstand to a standing lunge. It develops shoulder support, body control, and coordination through an inverted position.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Lie on your back with knees bent, feet flat, and palms beside your ears, fingers pointing toward your shoulders.
- Press into a bridge with your hips raised.
- Shift your shoulders over your wrists.
- Lift your lead leg toward the ceiling.
- Push off your supporting foot to carry your hips over your hands through a split handstand.
- Lower your lead foot to the floor beyond your hands.
- Place your trailing foot on the floor.
- Raise your torso into a standing lunge.
Form cues
- Keep your elbows straight.
- Spread your fingers for balance.
- Reach long through both legs.
Common mistakes
- Twisting during the kickSend your lead leg straight overhead rather than swinging it around to the side.
- Throwing your head backKeep your head between your arms instead of using a head throw to start the rotation.
- Rushing to standEstablish firm foot contact before lifting your hands from the floor.
Safety
An incomplete kickover or collapsing arms can cause a fall onto your head or neck. Forcing the movement without enough shoulder mobility can overload your wrists, shoulders, or lower back.
- Learn with qualified gymnastics instruction and hands-on spotting before attempting it independently.
- Use a spring floor with a secured landing mat and clear space in the direction of travel.
- Build a comfortable bridge and controlled supported split handstand before attempting the full movement.
- End practice when fatigue makes your support or landing unreliable.
If you have wrist, shoulder, neck, or back pain, or cannot reach overhead comfortably, use a pain-free regression and seek advice from a physiotherapist before attempting kickovers.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Landing Mat
- Spring Floor
Sets and reps
- Sets
- 2–3
- Target
- 1–3 reps
- Rest
- 2 min
Treat each repetition as a separate skill attempt with a full reset.