The front handspring stepout is a fundamental gymnastics skill often used to initiate a series of front handsprings, flysprings, or front flip variations. It is easier than the front handspring with closed legs. Because your legs are split during the move, you will land sooner—but since you land on one leg, the impact on your knee and hip joints is higher.
You might also try the gymnastic front walkover, which is like a slow-motion version of the handspring stepout and requires more flexibility.
As soon as you can do the front handspring stepout, you can start practicing handspring combinations.
Stand upright with your arms extended overhead—or take a few running steps, hop off your right foot, and lift your arms. The distance between your feet and where your hands land should be as large as possible. Keep your abdominals tight, and maintain a straight line from legs to trunk to arms. Your ears should stay close to your shoulders throughout the movement.
Front handsprings are easier with a run or hop. However, if you can perform a static front handspring stepout (no run-up), the running version will feel much easier.
Lift your left leg without moving any other part of your body, keeping the knee and ankle fully extended.
Lean forward, keeping your trunk, arms, head, and right leg aligned. Take a large step forward with the left leg, as if going into a handstand.
Place your hands on the floor about one body + one arm length ahead of you. Keep your elbows fully extended. Kick your right leg upward while keeping your right leg, trunk, and arms in alignment.
Don’t bend your knees, and avoid relaxing your abdominals. Beginners often bend their knees thinking it helps lift the legs over—but this usually results in shorter, harder-to-control handsprings.
Slightly hollow your back, push your hands backward, shrug your shoulders upward, and apply pressure through your hands. Keep your elbows straight and look down at the floor for as long as possible.
Keep your shoulders close to your ears, and drive your hips forward and upward.
Do not drop your arms, lift them sideways, or round your back. Then land on your right leg and look about 45° upward. The right knee should be nearly straight, and the left leg should remain lifted.
If you want to do another front handspring right after, it's essential to push your hips forward and take a long step with your left leg. Keep your arms and trunk aligned, and do not pause.
Start with the front handspring with closed legs, then learn the stepout, and later refine your technique for the closed-leg version.
In the beginning, just do a handstand and allow yourself to fall over. If you attempt the front handspring stepout right away, you might injure your right knee due to a hard, low landing.
To make the arm push easier, you can use a Reuther springboard. Place your hands on the springboard and land on mats or foam.
It also helps to learn the flyspring using a trampoline first.
The running front handspring is easier than the static front handspring (done without walking or running steps).
The front handspring stepout is easier than the front handspring with closed legs.
