What is an Aerial Cartwheel? Your Complete Guide to Going Hands-Free Cartwheel

If you're a gymnast and looking to try a cool new move, learning how to do an aerial cartwheel is an exciting challenge. This hands-free cartwheel combines power, technique, and a splash of bravery.

In this guide, we’ll break down everything you need to know to master it. From what it is and how to do it, to variations, muscles involved, and its essential drills. Let’s keep reading!

What Is an Aerial Cartwheel?

An aerial cartwheel is a gymnastic or acrobatic move where you perform a full cartwheel without using your hands. Instead of placing your hands on the ground for support like in a regular cartwheel, your legs carry your body over in the air while your arms stay lifted and free.

It’s often seen in gymnastics, dance, parkour, and cheerleading. The aerial cartwheel is one of the flashiest tricks to show off in your skillset.

How to Do an Aerial Cartwheel: Step-by-Step

Before you attempt an aerial cartwheel, make sure you have a solid regular cartwheel, a strong handstand, and are comfortable with basic gymnastics skills. You should also be warmed up and practicing in a safe area, preferably with a mat and a spotter.

Here’s a breakdown of the steps:

1. Start With a Lunge or Run-Up

You can enter an aerial cartwheel from a standing lunge or a small run for extra momentum. Most beginners use a step or hop to gain speed.

2. Kick Your Leading Leg Up

As you lunge, kick your front leg (usually your dominant leg) up powerfully. This kick provides the lift that launches your body off the ground.

3. Push Off the Ground

As your front leg lifts, push off your back leg with strength. This will give you the height and power you need.

4. Tuck Your Arms In

Keep your arms lifted to the sides or slightly forward to help with balance. Remember to not reach down!

5. Split Your Legs Mid-Air

As you fly through the air, aim to hit a straddle or split position, just like in a regular cartwheel. Your legs should form a wide arc over your body.

6. Land With Control

Your leading leg lands first, followed by the second leg. Try to land lightly with knees slightly bent to absorb the impact.

You can also imagine trying to “kick over a wall.” That mental image helps you keep your legs high and avoid leaning too far forward.

Aerial Cartwheel Variation Moves

Once you’ve got the classic aerial cartwheel under your belt, it’s time to take things to the next level. These variations not only make your routines look more exciting, but they also help you grow as an athlete. Let’s dive into each one:

1. Side Aerial (The Classic Hands-Free Cartwheel)

This is the standard version of the aerial cartwheel. You move sideways through the air in a wide straddle position, just like a regular cartwheel, but without touching your hands to the ground.

2. Tucked Aerial

This is a more compact and explosive version of the aerial cartwheel, where the legs are tucked instead of extended during the move. Instead of kicking your legs into a split in the air, you pull both knees in toward your chest as you rotate sideways.

3. Aerial to Split (Also Known as "Aerial Split")

This variation is both dramatic and elegant, making it a favorite among dancers and performers. You perform a regular aerial, but instead of landing with both feet together or one after the other, you land directly into a front split position on the floor.

4. Aerial Switch

The aerial switch involves changing your legs mid-air, so the leg that started as your back leg becomes your landing leg. As you perform the aerial, you switch the position of your legs mid-flight. 

For example, if you started with your right leg leading and your left leg behind, you’ll switch them so that the left leg lands first instead of the right.

5. Aerial with a Twist (Sometimes Called a Twisted Aerial)

The aerial with a twist adds a rotational spin on top of your aerial cartwheel. As you move through the aerial motion, your body rotates slightly in the transverse or diagonal plane, creating a twist in the torso and a slight curve in the direction of the flip.

6. Aeriola (Reverse Aerial)

Aeriola is often called a reverse aerial. This move starts with a backward step instead of a lunge or run. The result? Your aerial cartwheel moves backward instead of sideways, creating a surprising and unique direction change.

Muscles Used in an Aerial Cartwheel

The aerial cartwheel is a full-body move that relies on explosiveness, control, and balance. Here are the main muscle groups that get to work:

A. Leg Muscles

• Quadriceps & Hamstrings: For jumping and kicking.
• Glutes: For power during takeoff.
• Calves: Help with push-off and landing softly.

B. Core Muscles

• Abdominals & Obliques: Keep your body aligned in the air and help with rotation.
• Lower Back: Maintains posture and control mid-air.

C. Upper Body

• Shoulders & Arms: Help with balance and can be used for flair.
• Lats and Chest: Help maintain posture and stabilize your upper body.

Aerial Cartwheel Drills You Can Do

Learning takes coordination, strength, and precision. Luckily, there are specific drills you can do to break the skill into smaller parts. These drills build the muscle memory and momentum you need for a safe and beautiful aerial.

Here are some of the most effective and beginner-friendly drills:

1. Needle Kicks (Perfect for Aerial Takeoff)

Needle kicks are fantastic for practicing the entry phase of the aerial, especially the takeoff motion. They teach you how to explode off your front leg while swinging your back leg upward.

How to Do It:

• Start in a mountain climber position.
• Push off the front foot and stand up quickly and powerfully.
• As you rise, swing your back leg up behind you in a straight, fast kicking motion, like you’re trying to draw a line to the ceiling with your foot.
• Repeat multiple times to build rhythm and power.

2. Cartwheel Close (Builds Control and Speed)

This drill helps you get used to the lunge and landing mechanics you’ll need for your aerial. It's a regular cartwheel but with a sharper, snappier finish that mimics how your legs will move in the air.

How to Do It:

• Begin in a strong lunge position.
• Perform a fast cartwheel.
• As you land, bring your second foot in quickly to meet the first foot.

3. Cartwheel Close with Sliders (Boosts Speed & Leg Drive)

This is a fun home-friendly drill that adds a bit of challenge using furniture sliders or paper plates under your feet. The aim is to get your legs moving so fast during the cartwheel close that the sliders slide backward.

How to Do It:

• Put sliders or small towels under each foot.
• Get into a lunge position and do a quick cartwheel close.
• As your feet move and land, aim to kick back with enough speed that the sliders fly backward.

4. Aerial Off a Panel Mat (Safe Way to Practice Going Airborne)

Before attempting a full aerial on the floor, it’s a great idea to start from a raised surface like a panel mat or soft block at the gym. This helps you practice the motion with less fear and more air time.

How to Do It:

• Stand on a low panel mat (or any stable, soft platform).
• Perform your aerial from the mat down to the floor or into a foam pit.
• Focus on using the height to help lift you through the aerial arc.

Master Your Aerial Cartwheel with Rockstar Academy!

Mastering the aerial cartwheel takes practice, strength, and the right guidance—and what better way to start than by enrolling your child in a structured gymnastics program? At Rockstar Academy, the best Sports & Performing Arts Academy, your child can learn cartwheels in gymnastics and so much more through a variety of physical activity programs. 

Their gymnastics curriculum is designed to help students grow with confidence, offering opportunities like Gymnastics Testing, Elite Championships and RockOlympics. Rockstar Academy also supports this journey with a special Dream Team curriculum, ensuring every student has the tools to reach their full potential. 

And the best part? They offer a free trial class for anyone who wants to give it a go. So, if your child dreams of flipping through the air with style,contact Rockstar Academy today and take that first step toward an incredible gymnastics journey!

FAQ

Do I need to be flexible to do an aerial cartwheel?

Yes, a certain level of flexibility is helpful. Stretching regularly can improve your technique and reduce injury risk.

How long does it take to learn an aerial cartwheel?

It depends on your background. If you have a gymnastics or dance base, it could take a few weeks. Beginners might need a few months with consistent practice.

Can kids learn aerial cartwheels?

Absolutely! With proper instruction, spotting, and safety mats, kids can learn aerials. Rockstar Academy, for example, offers age-appropriate gymnastics training that includes aerial progressions.