Gymnastics
Front Pike
The front pike is a forward somersault with straight legs and a sharp fold at the hips. 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
- Take a short run toward the landing area.
- Hurdle onto both feet with your arms raised.
- Rebound upward from both feet into forward rotation.
- Fold at your hips, bringing your straight legs toward your chest.
- Maintain the pike position through the forward somersault.
- Extend out of the pike as the landing area comes into view.
- Land on both feet with your knees bent.
Form cues
- Keep your head neutral.
- Keep your legs together.
- Lift your chest before folding.
Common mistakes
- Rushing the approachUse a repeatable approach rhythm rather than sprinting faster than you can control.
- Uneven takeoffMake your final floor contact simultaneous through both feet to avoid drifting sideways.
- Staying folded too longBegin opening early enough to bring your feet beneath your hips before contact.
Safety
Insufficient height or poorly timed rotation can cause a head, neck, or back landing with serious injury. Uncontrolled landings can also injure your knees or ankles.
- Practice only with qualified gymnastics supervision and appropriate spotting arrangements.
- Use secured landing mats on a suitable spring floor with a clear landing zone.
- Establish a consistent front tuck before attempting this skill.
- Stop when fatigue changes your approach, takeoff, or landing control.
If you have neck, back, knee, or ankle pain, get advice from a physiotherapist or doctor before attempting forward somersaults.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Landing Mat
- Spring Floor
Sets and reps
- Sets
- 2–3
- Target
- 2–3 reps
- Rest
- 2 min
Treat each rep as a separate attempt, resetting fully between landings.