How to Do a Backbend Kickover: Essential Drills and Exercises for Success
If you’re just starting gymnastics or leveling up your flexibility and strength, learning how to do a backbend kickover is a super fun and rewarding challenge. It’s one of those moves that looks amazing and feels even better when you finally get it right.
With the right steps, drills, and a little determination, you can learn how to do it too. Here, we’ll walk you through exactly what a backbend kickover is and how to do it step-by-step. Let’s check it out!
What is a Backbend Kickover?
A backbend kickover is a gymnastics skill where you start in a standing position, go down into a backbend (like a bridge), then kick one leg up and over to return to a standing position. It combines flexibility, strength, and balance all in one fluid motion.
This move is commonly taught in beginner gymnastics classes and is often seen in routines, performances, and even cheerleading. Mastering the backbend kickover is also a stepping stone to more advanced skills like walkovers and back handsprings.
Muscles You Need to Rock a Backbend Kickover
A successful backbend kickover relies on a combo of flexibility and strength. Here are the key muscle groups involved:
- Shoulders – for pushing off the floor and maintaining a strong bridge
- Arms and wrists – to support your body weight in the bridge position
- Core – to control your body and stabilize the movement
- Back muscles – for spinal extension and holding the arch
- Glutes and hamstrings – for kicking power
- Hip flexors – for mobility and range in the kick
- Leg muscles – to push off and control the landing
How to Do a Backbend Kickover
Learning to do a backbend kickover combines strength, flexibility, balance, and a dash of bravery. Let’s break on how to do a backbend kickover:
1. Warm Up First
Before you start, do a proper warm-up. Focus on loosening up your wrists, shoulders, back, hips, and legs. Try light jogging, arm circles, cat-cow stretches, and gentle bridges.
2. Master the Backbend (Bridge Position)
Start by practicing a strong and safe backbend. You can:
- Start from standing and slowly bend back with arms extended
- Or lie on your back and push up into a bridge with your hands and feet planted
- Make sure your arms are straight, your shoulders are pushed over your hands, and your feet are flat on the floor.
3. Rock and Shift Your Weight
From your bridge position, rock gently back and forth. Try shifting your weight toward your hands so you can feel your shoulders move past your wrists. This step is key for building momentum for the kickover.
4. Kick One Leg Up
Choose one leg to kick over first. Point your toes and lift the leg high with energy. Keep your supporting leg firmly planted and straight. The stronger and straighter your kick, the easier it is to get your hips over.
5. Push Off and Finish
As your kicking leg lifts, push through your hands and feet to propel yourself over. Your hips should rise up and follow your lead leg. Land softly on the kicking foot first, then bring the other leg over to finish in a standing position.
Ta-da! You just did a backbend kickover!
Essential Exercises and Drills to Master the Backbend Kickover
Here are 8 key drills and exercises that will help you build all the right muscles and skills. Practice these regularly, and you’ll feel stronger, bendier, and more confident in no time.
1. Bridge Holds
Bridge holds are the foundation of a successful backbend kickover. By holding the bridge position, you're strengthening your shoulders, arms, and back.
A strong bridge also improves flexibility in gymnastics that helps you create the high arch shape that's essential for generating momentum.
How to do it:
- Lie on your back with your knees bent and feet flat on the ground.
- Place your hands next to your ears with fingers pointing toward your shoulders.
- Push through your hands and feet to lift your hips and chest into a bridge.
- Keep your arms straight and shoulders pressed forward.
- Hold the position for 10–20 seconds.
2. Bridge Rocks
This drill also helps improve shoulder strength and mobility, while gently introducing the feeling of momentum. It’s like prepping your body for lift-off in a safe and controlled way.
How to do it:
- Get into a strong bridge gymnastics position.
- Gently rock your body back and forth, moving your weight from your feet toward your hands.
- For added challenge, try lifting one foot off the ground briefly as you rock.
3. Leg Kicks from Bridge
This drill directly mimics the motion of the kickover. By lifting one leg up while holding the bridge, you’re building strength in your hips, glutes, and hamstrings.
How to do it:
- From the bridge position, lift one leg up toward the sky with control.
- Keep the leg straight and toes pointed.
- Repeat 5–10 times per leg, focusing on power and precision.
4. Wall Walks (Backbend with Support)
Wall walks are fantastic for building confidence in the backbend motion without the fear of falling. As you walk your hands down and back up the wall, you're stretching your spine, opening your shoulders, and learning how to control your movement in reverse.
How to do it:
- Stand with your back to a wall, a few inches away.
- Slowly lean back and place your hands on the wall.
- Walk your hands down the wall until you reach your bridge, then walk back up.
5. Split Stretches and Hip Openers
Flexibility in the hips and legs is essential for getting your kicking leg high enough to lift your body over during the kickover. When your hips are tight, it becomes much harder to extend your leg fully and achieve the right height and angle for a smooth motion.
What to do:
- Practice forward lunges, half-splits, full splits, pigeon pose, and other hip-opening stretches.
- Hold each stretch for at least 20–30 seconds on each side.
6. Handstand Drills
Practicing handstand drills improves your balance, builds arm and shoulder strength, and teaches your body how to feel safe and aligned while upside down. This makes it much easier to control your motion during the kickover and prevents you from crashing down or losing your form when your legs go over the top.
What to do:
- Practice handstands against the wall (back to wall or belly to wall).
- Try kick-ups to handstand using a mat or soft surface.
7. Core Strength Exercises
Your core muscles (abs, obliques, and lower back) are the control center for your entire body during a kickover. A strong core helps keep your movements smooth and stable, especially as you lift your hips and legs into the air.
Try these:
- Planks (forearm or high plank)
- Leg lifts (lying on your back)
- Hollow body holds (arms and legs off the floor, belly tight)
Ready to Learn the Backbend Kickover?
Mastering the backbend kickover takes time, practice, and the right guidance. If you want your child to learn how to do a backbend kickover safely and confidently, consider enrolling them in a gymnastics program.
One excellent choice is Rockstar Academy, the best Sports & Performing Arts Academy offering a wide range of physical activity programs. Our gymnastics curriculum is designed not only to teach core skills like the backbend kickover but also to support students’ long-term progress through Gymnastics Testing and the Gymnastics Elite Championships.
These events help students level up and encourage discipline, sportsmanship, and high-level achievement. Rockstar Academy even offers a Dream Team curriculum to support elite development.
The best part? We offer a free trial class for anyone interested in giving it a try. So if your child dreams of flipping, kicking over, and soaring to new heights, be sure to contact Rockstar Academy and take that first exciting step today!
FAQ
Is a backbend kickover hard?
It can be tricky at first, especially if you’re still building strength and flexibility. But with practice and the right drills, anyone can learn it!
How long does it take to learn a backbend kickover?
It depends on your current fitness level, flexibility, and how often you practice. Some kids learn it in a few weeks, others may take a few months. Be patient and consistent!
