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Gymnastics

Forward Roll

The forward roll is a controlled rotation from your feet, over your rounded upper back, and back to your feet. It develops body control, coordination, and awareness while moving upside down.

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

  • Intermediate
  • Compound
  • Higher injury risk
  • Rest 45 sec
Video by Past Phases on YouTube

How to do it

  1. Squat down with your feet together.
  2. Place your palms shoulder-width apart on the floor just ahead of your feet.
  3. Tuck your chin toward your chest with your upper back rounded.
  4. Push gently through your legs to raise your hips over your shoulders.
  5. Bend your elbows to lower onto the back of your shoulders.
  6. Roll forward along your rounded back in a compact tuck.
  7. Plant your feet close to your hips as you reach the end of the roll.
  8. Stand up to finish in balance.

Form cues

  • Keep your knees close together
  • Press evenly through both palms
  • Reach forward as your feet land

Common mistakes

  • Jumping into the rollUse a small leg push so you can control the transfer onto your shoulders.
  • Opening the tuck too earlyKeep your thighs near your chest until your feet approach the floor.
  • Finishing with feet too far awayBring your heels closer to your seat so you can rise without pushing off the floor.

Safety

Putting weight on the crown of your head can injure your neck. Collapsing arms or an uncontrolled entry can also strain your wrists or cause a hard landing.

  • Use an unobstructed spring floor with enough space to finish standing.
  • Keep your head free of weight throughout the roll.
  • Learn with qualified supervision if you cannot control the inverted entry.
  • Stop the set if your arms buckle or you lose control of your direction.

Get advice from a physiotherapist or doctor before attempting rolls if you have neck pain, a recent head injury, wrist pain, or dizziness when changing position.

Muscles worked

Front

Primary muscles

  • Abs

Secondary muscles

  • Hip Flexors

Equipment

  • Spring Floor

Sets and reps

Sets
2–3
Target
3–5 reps
Rest
45 sec

Reset fully between repetitions rather than linking rolls together at first.

Variations

Harder