Gymnastics · Mobility
Front Walkover
The front walkover is a forward gymnastics skill that passes through a split handstand into a one-foot landing and upright finish. It develops balance, whole-body control, and strength through an overhead, backbending movement.
Higher injury risk. Read the safety notes before adding weight.
- Advanced
- Compound
- Higher injury risk
- Rest 2 min
How to do it
- Start in a forward lunge with your arms overhead.
- Place your hands shoulder-width apart on the floor ahead of your front foot.
- Swing your rear leg upward.
- Push off your front foot into a split handstand.
- Lower your kicking leg beyond your hands until its foot reaches the floor.
- Shift your hips toward your planted foot with your other leg still lifted.
- Rise to standing on your planted leg with your free leg extended forward.
- Step your free foot forward into a lunge with your arms overhead.
Form cues
- Keep your elbows straight under your weight.
- Let your chest lead the rise.
- Keep your split on one line.
Common mistakes
- Kicking too hardUse only enough momentum to pass through the handstand without dropping heavily onto your landing foot.
- Folding through the lower backMaintain an open angle between your arms and torso so the backbend does not concentrate at your waist.
- Dropping both feet togetherKeep the second leg reaching away from the landing leg until you have transferred your weight onto the first foot.
Safety
Losing arm support or balance while inverted can cause a fall onto your head, neck, or shoulders. Forcing the backbend or landing heavily can overload your wrists and lower back.
- Learn with a qualified gymnastics instructor who can provide hands-on spotting.
- Use a spring floor with secured landing mats and clear space around your path.
- Establish a controlled split handstand, comfortable bridge, and bridge-to-standing progression before attempting the full skill.
- End practice when fatigue makes your hand support or landings inconsistent.
If you have wrist, shoulder, or back pain, or cannot comfortably support yourself overhead, use prerequisite drills and seek guidance before attempting the full movement.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Gymnastics Landing Mat
- Spring Floor
Sets and reps
- Sets
- 2–3
- Target
- 2–4 reps
- Rest
- 2 min
Practice separate, controlled attempts rather than linking repetitions for speed.