Gymnastics
Front Layout
The front layout is a forward somersault performed with an extended body rather than a tuck. It develops explosive leg power, aerial body control, and landing coordination.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Approach the takeoff area with a short, controlled run.
- Hurdle into a two-foot contact with your feet slightly ahead of your hips.
- Rebound upward from both feet with a strong arm swing overhead.
- Rotate forward with your hips open in a long body line.
- Bring your feet beneath you as you complete the rotation.
- Land on both feet with your hips and knees bent.
- Settle into a balanced standing position.
Form cues
- Keep your ribs down.
- Keep your legs together.
Common mistakes
- Diving forward off takeoffDirect the rebound upward rather than reaching your chest toward the landing area.
- Throwing your headKeep your head aligned with your torso instead of using a head whip to start rotation.
- Folding at the hipsReturn to prerequisite progressions until you have enough height and rotation to maintain the extended shape.
Safety
Insufficient rotation can cause a head, neck, or back landing with serious injury. Excess rotation or an uneven landing can injure your ankles or knees.
- Practice only with qualified, in-person gymnastics supervision; written instructions are not enough to learn this skill.
- Establish consistent front-tuck and front-pike control before attempting a layout.
- Use an appropriate spring floor and secured gymnastics landing mats with a clear landing area.
- End practice when fatigue changes your takeoff or landing control.
If you have neck, back, knee, or ankle pain, or a recent injury, get advice from a physiotherapist or doctor before attempting this skill.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Landing Mat
- Spring Floor
Sets and reps
- Sets
- 3–5
- Target
- 1–2 reps
- Rest
- 2 min
Use this as a low-volume skill prescription only after you have learned the movement safely.