How to do a Gymnastic Back Flip

In this lesson, you will learn how to perform a tucked back flip in artistic gymnastics. While the back flip is slightly easier than the front flip, many people find it intimidating at first because it involves rotating backwards. I recommend learning this skill under the supervision of a qualified gymnastics coach or at least someone experienced in teaching acrobatic movements.

If you can already perform a back handspring and have some mats to practice on, you might try it on your own—but proceed with caution. Some people learn the back flip without mastering the back handspring first. While it's possible, I don't recommend it. A good preparation method includes jumping into water from a 1-meter springboard or using a trampoline with landing mats.

Execution

Initial Position
Stand on the balls of your feet, arms extended overhead with your fingertips pointing straight up. Your shoulders should be close to your ears, creating the maximum possible distance from the floor to your fingertips. Keep your abdominals tight and avoid hollowing your back. You may round your lower back slightly—just don't overdo it. Look straight ahead and focus on a fixed point in front of you. Inhale.
Arm Strike and Takeoff Prep
Swing your arms down and slightly behind you. Beginners often find it easier to swing further back, but for better technique, avoid letting your arms go below horizontal level. This movement mimics the arm position after a round-off. Simultaneously bend your knees, lower your heels, and inhale.
Don’t squat too deeply—bend your knees about 45°. Beginners can bend deeper (around 90°) for more momentum. Keep your upper body as vertical as possible; avoid leaning forward and do not hollow your back.
Jump
Swing your arms forward and up while extending your legs and jumping straight up. Look forward and keep your body tight—abdominals engaged, knees, ankles, and elbows fully extended. Your body should stay aligned vertically during takeoff. Exhale as you leave the ground.
Tuck
Keep looking forward until you’re fully airborne. Don’t tuck too early—wait until you've reached sufficient height. Then, grab your shins. Do not whip your arms down; instead, bring your knees up toward your head. Your arms should remain aligned vertically until your knees meet your hands.
At this point, you can stop focusing on the point ahead. Avoid tucking with a hollow back or looking backward. Instead, round your back slightly and keep your abdominals tight as you bring knees and hands together.
Landing
To slow your rotation and prepare to land upright, open up and extend your body. Raise your arms overhead, extend your legs, and look forward again. Keep your core tight—don’t lean forward or hollow your back. Land on the balls of your feet.
Absorb the impact using your quadriceps and calves. Keep your arms extended overhead. The final position should mirror your starting stance.

Advice

Practice back flips from a 1-meter springboard into water or onto mats from a springboard before attempting on the floor.
Learn the back handspring first.
Never hollow your back. Keep your abdominals engaged throughout the move.
Maintain a vertical upper body during both takeoff and landing.
Extend your arms overhead before jumping and again when landing.
Keep your eyes on a fixed point in front of you until you tuck.
Fully extend your body and gain height before initiating the tuck.
If performing a back flip after a round-off or back handspring, bounce off the balls of your feet, look forward, engage your core, and fully extend your body before tucking.

Training Tips

Begin with back handsprings on mats.
Gradually increase height and delay hand placement to simulate a back flip.
You may land like a cat at first—on all fours. Bending your legs in mid-air helps increase rotation speed.
Once you can land on your feet, focus on improving your form.

Some find it easier to do a back flip after a round-off. While it's okay to learn it that way, I recommend first mastering the standing back flip.

Variations

Tucked Back Flip – Most basic form
Back Flip Layout – Performed with extended (straight) body
Moonsault – Back flip with a hollowed back
Back Flip Twist – Includes full-body twist
Back Flip Half Twist – Rotates 180° in mid-air
Back Flip Half Twist Roll – Combines a half twist, flip, and forward roll

Videos