Gymnastics
Straddle Forward Roll
The straddle forward roll is a gymnastics roll that finishes in a wide-legged stand. It trains trunk control, coordination, and the ability to shift your body weight smoothly onto your feet.
Higher injury risk. Read the safety notes before adding weight.
- Intermediate
- Compound
- Higher injury risk
- Rest 45 sec
How to do it
- Squat with your feet together.
- Place your palms shoulder-width apart on the floor in front of you.
- Tuck your chin toward your chest.
- Push off your feet into a forward roll across your rounded upper back.
- Open your legs into a wide, straight-kneed straddle as you roll toward sitting.
- Plant your palms between your thighs, close to your hips.
- Press through your palms to shift your weight forward onto your feet.
- Rise into a wide-legged stand.
Form cues
- Spread your fingers.
- Keep the motion smooth.
- Exhale through the press.
Common mistakes
- Loading the head or neckSupport your weight through your hands during entry so you roll onto your shoulders rather than the crown of your head.
- Getting stuck sittingBring your chest farther forward over your legs during the hand press so your hips can rise.
- Forcing the straddle widerUse a leg width that lets you reach the floor without pulling sharply through your inner thighs.
Safety
A poorly controlled entry can load your head or neck while your body passes overhead. An awkward hand placement or failed press can also strain your wrists.
- Practice on a clear spring floor with enough space to roll and stand.
- Learn a controlled basic forward roll before adding the straddle finish.
- End the set when fatigue makes your entry or hand support unreliable.
- Stop if you feel neck pain, wrist pain, or dizziness.
If you have existing neck, back, or wrist problems, get advice from a physiotherapist or doctor before attempting this roll.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Spring Floor
Sets and reps
- Sets
- 2–3
- Target
- 3–5 reps
- Rest
- 45 sec
Reset your position between repetitions rather than linking rolls together.