When completing a back walkover, you move into a backbend position and flip your legs over your body, landing back on your feet. The back walkover requires a significant amount of shoulder and lower-back flexibility along with considerable strength in your arms, legs and abdomen. When competing in a Level 2 floor exercise, gymnasts must complete a back walkover, but they don't have to perform a back walkover on the balance beam until they reach Level 6 competitions. Stretch your hamstrings and lower back before attempting a back walkover.
Step 1
Lie on your back on the floor and bend your knees. Position your heels against your buttocks. Raise you arms above your head and bend your elbows, placing your hands on the floor next to your ears. Your fingers will point toward your feet.
Step 2
Push in the bridge position with your feet and hands, raising your stomach toward the ceiling and arching your back. Keep your arms straight with your head down and your eyes on the floor. Move your feet closer to your hands, keeping your knees extended.
Step 3
Kick your nondominant leg into the air, keeping it straight and your toes pointed. Push off the floor hard with your dominant leg, flipping over your body and landing on your nondominant leg, bringing your dominant leg over your body.
Step 4
Land on the floor with both feet together and move to a standing position with your arms over your head. Repeat these exercises until you can move smoothly from the bridge position into the back walkover.
Step 5
Lift your hands over your head from a standing position. Lift your nondominant leg, keeping it straight and your toes pointed. Arch your back and land in a backbend position. Keep your eyes on the floor and place your hands as close to your feet as possible as you move into the backbend.
Step 6
Push off the floor with your dominant leg and flip your body over and into your starting position with your feet together, body straight and hands over your head. Do not hesitate between moving from the backbend into the back walkover. This should be a continuous, flowing movement.
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