How to Do a Standing Backflip
Learn the progressive mechanics to safely master a standing backflip, focusing on vertical set, knee tuck, rotation control, and landing cushion.
This guide shows how to do a standing backflip in 2 to 4 weeks. Start with master the vertical set and arm drive; follow the safety notes and step checkpoints below.
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🧰 Required Tools & Equipment
- ✓ Gymnastics crash pad (minimum 8-inch thickness)
- ✓ Gymnastics spotting belt or strap
- ✓ Incline cheese wedge mat
- ✓ Smartphone with slow-motion camera and tripod
📦 Materials & Supplies
- ✓ Fitted athletic clothing (no drawstrings or loose fabric)
- ✓ Athletic grip chalk or bare feet on clean matting
⚠️ Safety Checkpoints & Warnings
- • Clear a minimum 10x10-foot area with padded surfaces and no ceiling obstructions.
- • Work with an experienced spotter until full rotation and safe landing are consistent.
- • Never throw your head backward prematurely; keep eyes forward on takeoff to maintain vertical height.
📋 Step-by-Step Guide (5 Steps)
Master the Vertical Set and Arm Drive
Stand tall with feet shoulder-width apart, swing both arms backward while dipping into a quarter squat, and explode straight upward. Drive your arms up past your ears while keeping your chest open and your vision locked on an eye-level focal point. Do not lean backward or throw your head back during this phase; your upward momentum determines your flip height.
- • Hips reach full extension with arms fully locked overhead at the apex.
- • Body takes off and lands on the exact same floor marker without drifting back.
- • Throwing the head back immediately upon takeoff, cutting vertical height in half.
- • Bending knees past a 90-degree angle, which slows explosive force.
Drill Backward Shoulder Rolls on Incline
Sit on the top edge of an incline wedge mat, roll backward over one shoulder, and progress to rolling squarely over your head while tucking your knees tight to your chest. Grab your shins firmly just below the knees with your hands without interlacing your fingers. Practice rolling through to a standing squat position to build spatial awareness and rotational speed.
- • Smooth, symmetrical roll along the spine without twisting to one side.
- • Hands firmly grip shins while knees stay close to the armpits.
- • Grabbing behind the thighs instead of the shins, which loosens the tuck radius.
- • Interlacing fingers around the shins, risking finger injury upon impact.
Practice Elevated Back Drops and Trampoline Tucks
From a stationary standing position on a soft elevated surface or trampoline, jump straight up, set high, and pull your knees into your chest to land flat on your back on a soft mat. Focus entirely on bringing your knees up to your chest rather than pulling your chest down to your knees. The rapid shortening of your body axis will naturally generate rotational torque.
- • Back impacts the mat at shoulder height while knees remain tucked.
- • Takeoff remains completely vertical before the knee pull initiates rotation.
- • Pulling the chest down to the knees instead of snapping knees upward.
- • Kicking legs out mid-rotation.
Spotted Rotation over Elevated Mat Stack
Position two spotters on either side of the thick crash mat, each placing one hand on your lower back and the other under your hamstrings. Execute your vertical set, snap into a tight shin-tuck at maximum height, and allow the spotters to guide your rotation through 360 degrees onto the mat. Repeat this drill until your spotters only need to provide light touch guidance rather than lifting support.
- • Landing on feet on top of the crash pad without spotter lifting effort.
- • Complete 360-degree rotation achieved while maintaining a compact tuck.
- • Opening the tuck too early out of fear, resulting in landing on knees.
- • Leaning sideways into one of the spotters during the set.
Standing Backflip on Flat Crash Pad
Transition to a single flat mat without active spotting intervention. Execute the full sequence: deep arm-swing load, explosive vertical jump driving past ears, aggressive knee-to-chest tuck at the peak, and spot the ground as your rotation brings your eyes level with the floor. Release your tuck and extend your legs slightly to absorb the landing on the balls of your feet.
- • Feet touch down simultaneously with knees flexed at approximately 45 degrees.
- • Chest finishes upright without falling backward or stumbling forward.
- • Landing with locked, rigid knees, transferring impact force to joints.
- • Staring at the ceiling during landing instead of spotting the floor.
Credit: inspired by an original tutorial by Dr. Fact — watch the original on YouTube.
Don’t have everything?
- No Incline wedge mat? Folded gym mats or a gentle grassy incline
- No Gym crash pad? Thick foam mattress placed on top of carpet or grass